The demands placed upon us in today’s society – in our work place, home life and social circles – can leave many of us lacking in energy and living in a constant state of lethargy which is obviously not conducive to living a healthy happy life.
If you struggle to get up in the morning, feel tired upon waking, experience a mid morning or afternoon slump, constantly crave sugar and find yourself exhausted by the end of the day, I can assure you that you are not alone.
I have personally struggled with very low energy at times. After trial and error I have been able to improve my own energy levels and get myself feeling happy and energised by establishing some healthy habits in my daily life. Here are my top tips that you could easily adopt to help boost your own energy.
Firstly I establish a better bedtime routine. Ensuring a good night’s sleep is the key to drastically improving your energy throughout the day.
Every night I diffuse essential oils such as lavender and frankincense in my bedroom. I also spray lavender on to my pillow. I remove all devices (phones, i-pad, laptops) from the bedroom to avoid late night scrolling through social media or emails and to ensure I wake without instantly engaging with my devices.
Other tips for a restful and deep sleep:
- Avoid caffeinated drinks late in the day. Or if you have any sleeping issues, avoid them all together. Change your daily cup of coffee to a nourishing herbal tea or natural juice
- Create a consistent bed routine. Go to bed and wake at the same time everyday, this will help regulate your internal body clock. Developing a good sleep routine = good sleep hygiene
- Taking Magnesium daily may also help support relaxation and restful sleep
Before bed try a relaxing herbal tea such as chamomile or my favourite Rest and Relax from Artemis. This can help soothe your tension and support a restful sleep.
Not that long ago I was introduced to the natural soothing/aromatic benefits of pure essential oils. Using essential oils throughout your day can help invigorate your senses and give your mind and body an immediate energy boost.
Every morning I diffuse a few drops of peppermint and citrus oils such as wild orange or lemon. I use a roller ball with essential oils, applying over my temples and wrists to help elevate my mood and energy when needed throughout the day. As mentioned above I also use essential oils at night to help support a relaxing and restful sleep.
Stress and anxiety was a major contributor in the depletion of my energy levels. Too much stress in your life can leave you mentally and physically exhausted, while minimising stress and having a positive mind set can lead to a more energised you!
Each morning I write in my journal three things I am grateful for and set a positive intention for the day. I have a daily meditation practice and take time each day to meditate for 10-20 minutes. I do at least four yoga classes per week. Yoga has been incredible for both my physical and mental state.
Other tips I recommend to reduce stress:
- Take time each week to do something nice for you. Go for a walk in nature, take a long bath (add some pure essential oils and Epsom salts), read a book, have a massage or spa treatment
- Take a mini break or holiday
- Meet a friend/s for a coffee or a long healthy lunch
- Include some form of exercise in your daily routine. Schedule your exercise in to your diary so you have a plan for the week
Support with supplements
Taking certain vitamins and supplements can help support healthy mood and energy levels.
I currently take a Vitamin B Complex each morning to help support healthy energy levels, mood and nervous system function. I also take herbal supplement Ashwagandha, an adaptogen that may support healthy mood, energy levels, endurance adrenal gland function and the body’s response to stress.
I ordered my vitamins and supplements through Wondermins, a New Zealand company who offer personalised daily vitamin packs, delivered to your door https://wondermins.co.nz//
You are what you eat
I truly believe in the old saying “breakfast is the most important meal of the day”. Starting your day with a healthy breakfast plays an essential role in determining your energy levels throughout the day.
In the morning after my journaling and meditation practice I make a healthy breakfast with a mix of organic plant base protein, good fats and high fibre carbohydrates. This helps keep me full all morning and ensures no mid-morning slumps. Some of my favourite breakfasts include homemade muesli with organic natural yogurt, homemade almond milk and fresh berries, green smoothie, or a smoothie bowl topped with homemade granola and chopped fruit.
Try my Tahini Vanilla Porridge: this recipe was featured in my monthly column in Good Health Choices Magazine.
1 cup rolled oats
1 tsp cinnamon
1 tsp pure vanilla paste
1 tbsp unhulled tahini
1 cup almond milk
1 cup filtered water
Pinch of Himalayan pink salt
1 mashed banana (optional to create an even more creamy porridge)
1. Add all ingredients into a pot and place over a medium heat.
2. Bring to a boil, then simmer for 5-7 minutes stirring as often as you can, until thick and creamy.
3. Place your porridge in a bowl and top with sliced caramelised bananas, a dollop of homemade nut butter, a sprinkle of toasted sliced almonds and organic freeze dried blackcurrants.
I also recommend a small nutritious snack for morning and afternoon tea. This can help keep you fuller longer and stabilise blood sugar levels, meaning a more constant and steady supply of energy throughout the day. Ensure your snacks are packed full of whole food ingredients, a combination of high fibre carbohydrates (especially soluble), organic lean protein and a little quality organic fats. Some of my favourite healthy snacks include bliss balls, homemade granola or muesli bar, smoothies, natural juices, homemade cracker and hummus. For more healthy snack recipes checkout http://www.revealyourself.co.nz/recipes/snacks/
Try my Chocolate Nut Bliss Balls:
1 cup almonds
1 cup walnuts
1/2 cup coconut flakes
1 cup pitted dates
1 tbsp coconut oil
1 tbsp organic peanut butter
Add all ingredients into a food processor. Process until all comes together Roll into balls. Store in fridge
Ensure you are drinking enough water throughout the day. Feeling tired or exhausted can be one of the first signs of dehydration. Use a reusable water bottle to ensure you are drinking at least 2-3 litres of water every day – this is a great way to keep track of how much water you are drinking per day.
Try my Reveal Yourself Detox Water – 1 litre of filtered water, 2 sliced strawberries, squeezed lemon juice, slices of orange and lemon, frozen blueberries and raspberries, mint leaves, ice and a tsp of cinnamon.
Try to minimise alcohol, it’s a depressant, so while a few glasses might relax you initially, in the long run it won’t be doing good things for your energy levels, leaving you dehydrated and flat the next day.
I hope my tips provide some inspiration to help boost your own energy levels and ensure you get that spring back in your step.
If you’re suffering from persistent low energy it may be a sign of an underlying issue or something more serious so do consult your doctor if symptoms are ongoing.
Christina Leon from Reveal Yourself, Food Columnist for Good Health Choices Magazine New Zealand & Australia. Whole Food & Wellness Blogger. Whole Food Recipe Creator for Huckleberry & Wahiki Coconut Ice Cream Ltd. Presenter & Healthy Food Workshop Facilitator. Product Brand Ambassador. Creator of Reveal Yourself Whole Food Products.
Always read the label and use as directed. Vitamins and minerals are supplementary to and not a replacement for a balanced diet. If symptoms persist, see your healthcare professional. Wondermins, Auckland. NA10294.