How to increase your energy levels
Are you sick and tired of feeling sick and tired?
When did you last feel full of the joys of Spring? or had enough energy that you didn’t need to resort to a gazillion cappucino’s? Do you notice that you have energy slumps between 2-3pm or struggle to get going in the morning?
As a Nutritional Therapist helping people to regain their energy is something, I have a lot of experience with. It is the single most common complaint that I deal with.
The problem is a multi-factorial one and one that I love unpicking to get to the root cause so that you can feel normal again and enjoy life to the fullest but, here are my top tips to help get your energy back on track.
Getting the basics right
Firstly, I always make sure you get the basics in place. The three most important factors, I like to describe as a “three-legged stool” approach! If one leg isn’t in place, the stool will always fall over.
These are my simple, yet effective top tips to regaining your energy;
- Water– the first sign of dehydration is fatigue and we are made of 70% water! Aim to drink between 1.5L-2L per day. Get yourself a water tracker bottle to monitor your intake.
- Sleep – if you aren’t getting 7-8 hours quality shut-eye, you won’t be full of beans the next day. Also, science has shown us that poor sleep leads to poor food choices the next day as your body tried to get more energy you can be more likely to make choices that are often full of sugar and/or caffeine.
- Diet – Eating a diverse diet rich in nutrients. Avoid packaged, processed foods and enjoy plenty of vegetables, legumes, wholegrains nuts, seeds and fruit. Eat a rainbow!
What should I eat for Breakfast to keep me going til lunch?
I will share with you now the easiest way to bio-hack your body for more energy is by changing what is at the end of your fork!
Some food can zap your energy and others will give you a boost and keep you going for longer until your next meal. For example, a breakfast of cereals and bread is high in simple carbohydrates which will raise your blood sugar levels very quickly and result in an energy crash just an hour or so later. This is like a see-saw effect of blood sugar rising then dropping and leaves you feeling tired and craving sweet things or carbohydrates.
Eating something like eggs on wholegrain toast with avocado is rich in protein and complex carbohydrates which slowly releases sugar into the bloodstream and can have a much more energy-sustaining effect as your blood sugar is more balanced.
Cortisol and blood sugar
The time that you eat a carbohydrate-heavy meal can have a direct effect on your energy levels when considering cortisol levels. By studying the body’s natural cortisol rhythm, we can affect other hormones and ultimately our energy output. Sound complicated? It isn’t but does require consideration and change. Let’s take breakfast as an example; how many of us are conditioned to only consider Hovis or Kelloggs as a decent breakfast?
The science bit!
Cortisol gets bad press as our “stress” hormone, but we actually need it! It is critical to our health and survival. Our cortisol levels rise from about 3am (hence the 3am wake-up effect) and peak around 7-8am which helps us get out of bed in the morning. As cortisol rises, it also initiates a blood sugar rise. At this point what you eat will have a direct effect on this process. Eating a breakfast high in simple carbohydrates will add to rising sugar levels and as your body will work hard to bring blood sugar back into balance, any excess sugar will store as….you guessed it….fat! The other effect is the energy dip and consequential sugar cravings. A breakfast rich in complex carbohydrates, healthy fats and protein can work with your body’s natural cortisol rhythm and may result in better blood sugar balance and improved energy levels.
My job is to help you get the basics in place (“three-legged stool”) and always aim to get to the root cause of an imbalance or condition. This means looking at any nutrient deficiencies, diet, lifestyle and genetic predisposition. My approach is holistic and always considers your “uniqueness” so that I can offer you the best, specific, targeted advice so that you can get back to being you again. The ‘one size fits all’ approach is simply not effective for the majority of us for this reason.
If you would like to know more about how I can help you or would like to book a free call with me to chat through your health concerns you can contact me by email to schedule a suitable call time: firstname.lastname@example.org.
I am friendly, approachable and simply love helping people on the path to optimal wellbeing so I will welcome the opportunity to speak with you.
I am also available for consultations, either on an hourly basis or as a package which includes a discount.
For more information on future workshops and events please visit: https://evienutrition.co.uk/workshops