Raise your hand if you’ve uttered the phrase “I’m tired” today? If you’re anything like us at H&W HQ, your arm probably shot up. In fact, according to a study by Healthspan, the average Brit shockingly spends more than seven and a half years of their life feeling tired! The study also revealed that, although sleepless nights are the most common reason for exhaustion, we also blame bad weather and a poor diet for feeling drained. While we sadly can’t change the British climate (as much as we might want to), we can make simple lifestyle changes to improve the other factors, no matter how busy your schedule is.
Up your exercise
There are so many reasons to be more active – not only can it help you sleep better at night (meaning you feel less tired the next day), it also causes your body to release certain stress hormones that in small amounts make you feel energised. Why not head out for a walk at lunchtime and see how much better you feel?
Take a look at your meals
What you eat has a big impact on your energy levels. While it may seem tempting to reach for a chocolate bar when you’re in a slump, that could actually be the worst thing as the sugar will give you a temporary high, followed by a crash. Instead, focus on foods with a low glycaemic index, as the sugars are absorbed slowly, keeping your energy levels up. Snack on foods such as nuts and high-fibre vegetables to stay alert all day.
Learn to relax
Stress has been linked to tiredness, so it’s important to try to avoid feeling too overwhelmed. If you are struggling with racing thoughts or an inability to concentrate, try heading out for a walk, meditation, yoga or other stress-relieving techniques. Remember to speak to your GP if you need to.
Improve your sleep
Having a good bedtime routine can increase the quality of your sleep. Switch off your devices at least an hour before you go to bed, as the blue light can affect your sleep. Make sure your bedroom is at a good temperature, and try to do something relaxing before getting into bed, such as taking a warm bath, or reading a book to unwind.
2 energy boosters to try today
Life Extension Europe
Energy is the foundation of total wellness, so fuel it up with a healthy diet, physical activity, and supplementation. Food we consume provides energy, but there are many factors that can impact our energy levels, such as our sleeping habits and diet. Besides other benefits, supplementation with B vitamins facilitates the production of energy. Nutrients such as CoQ10 and PQQ support your mitochondria, which are the body’s powerhouses, and promote your cells’ ability to create adenosine triphosphate (ATP), the fuel of the body. Nicotinamide adenine dinucleotide (NAD+) is necessary for ATP production, and you can maintain NAD+ levels via supplementation to help inhibit cellular ageing. Click here for more information about Life Extension Europe.
Exercise can really up your energy levels, but if you haven’t got the time or money for the gym, it can be difficult to know what activity to do. Enter Instepp. Accredited by osteopaths and physiotherapists, Instepp provides functional movement (using the whole body), as well as improving mental agility and physical fitness, and is a great aerobic strengthening workout. “Your brain has to concentrate as you coordinate both your arm and leg movements,” says Julie Ford, who created Instepp to simultaneously exercise the upper body and the legs with a 2.3kg resistance. “It’s such a simple idea and it’s ready to use any time, anywhere.” You can use this equipment indoors at home (even while sitting in a chair), but if you’re craving some fresh air, it’s also perfect for use in the garden. “Feeling well is so important,” Julie explains. “You don’t need to spend a lot of money or go on fad diets – just keep it simple and walk and tone, wherever you are.” Instepp is available here for £24.99, complete with a handy drawstring bag. You can save 20% with the discount code APL20 and you’ll also receive the hands-free clips (worth £5) as an added bonus completely free! Click here for further information about Instepp and free exercise instructions.