Let’s be honest, sometimes we find it hard to drag ourselves out of bed in the morning, usually needing a little help from the holy grail that is coffee. The beloved beverage is a great way to start your day, leaving you with a boost of energy that you may have been searching for. But, like anything, if we rely on it too much, we can start to feel those negative side effects like headaches and anxiety, or even find ourselves starting to depend on it. So, I have been on a mission to find other ways to keep you feeling energized.
By delving into studies and using research online (which you will find in the useful links at the bottom), we have put together the perfect article for you.
Photo by Chalo Garcia on Unsplash
Stretching and exercise
If you’re anything like me, the last thing you want to do is any form of exercise when you’re feeling a little down. But, to our disbelief, doing at least 20 minutes of low to moderate intensity exercise a day will leave you feeling more energized. By getting the blood flowing, you will naturally boost your serotonin levels, releasing those happy hormones that make you feel so much better.
According to research, higher fatigue is related to poorer physical function, lower cardiorespiratory fitness, and lower physical activity, which ultimately means that less exercise= more lethargy.
You know the saying movement is medicine?
Image by Yanalya on Freepik
Breathwork
Breathwork is such a great way to keep you feeling energized, in fact, we have a whole article based on How Breathwork and Yoga Increases Mindfulness if you want to find out more.
By practicing breathwork you can circulate positive energy which improves your mood. The techniques trigger the parasympathetic nervous system, slowing down your heart rate and increasing oxygenation, which in turn improves your overall well-being.
There are many methods out there including The Wim Hof method which focuses on 3 breathing exercises that can be practiced throughout the day to keep you feeling energized.
- Belly Breathing
- Double Breathing
- Wim Hof Method Breathing.
Refer to the useful links at the bottom of the page to find out more, and if you have any questions or concerns make sure you contact your physician or a qualified healthcare expert before trying the practice.
Photo by Anna Pelzer on Unsplash
Nutrition and Water
Nutrition: We always hear the importance of having a balanced diet, and now- a- days there are so many different diet plans indicating what we should be eating or what we need to avoid. The one thing that all diets and food choices do have in common is the way they make you feel. For example, energy slumps, feeling low and difficulty sleeping can all be the result of poor food choices.
By improving your diet, you may find that you start to feel more energized, and I know for a fact that this has always been the case for myself.
Water: As up to 60% of the human adult body is water, it is crucial that the body has enough water daily. Low fluid levels will cause dehydration, resulting in feelings of lethargy, hunger and in general a low mood. By drinking more water, you can prevent these symptoms and prevent any potential cognitive problems.
According to Franciscan Health- “Water helps to flush out excess toxins, transport nutrients and oxygen, and best of all, increase energy and helps fight fatigue.”
If you find it hard to drink water throughout the day you should try to have a glass with every meal.
Nature
Step outside and enjoy the beauty that is Mother Nature. Not only will you feel better emotionally, but you will also notice an increase in your physical well-being. Did you know that being in nature helps to boost serotonin levels, leading to a positive frame of mind? And, if you have been feeling a little down you will find that the release of happy endorphins will lead to you feeling more energized.
Top Tip- leave your phone inside as it can create a distraction and leave you not feeling the benefits.
Light & Vit D
Living here in Australia we know that we must monitor our exposure to sunlight, as being in it for too long can damage our skin and have devastating results. But if you practise ways to be sun safe you will find many benefits to sunlight, with one of them being its ability to boost the body’s Vitamin D supply, which is essential to our health.
Another crucial role to Light is how it regulates our Circadian Rhythm (the 24hr cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes.) For example, exposure to light early in the morning lets your body know that it is time to be awake, triggering the serotonin release that contributes to feelings of well-being, happiness, and overall mood.
“The light we get from being outside on a summer day can be a thousand times brighter than we’re ever likely to experience indoors,” says melatonin researcher Russel J. Reiter of the University of Texas Health Science Center. “For this reason, it’s important that people who work indoors get outside periodically, and moreover that we all try to sleep in total darkness. This can have a major impact on melatonin rhythms and can result in improvements in mood, energy, and sleep quality.”
Top tip: Going shade-free in the daylight, even just for 10-15 minutes, could present significant health benefits.
Photo by Annie Spratt on Unsplash
Sleep
You ever wake up feeling pumped because you had the best night’s sleep?
Studies show that people who have slept well wake up feeling refreshed and ready to go, whereas people who are sleep deprived often are left feeling grumpy and tired! There are a number of factors that could be negatively affecting your sleep, but luckily for you, there may be a simple solution to the problem. Try following these tips:
- Have a set routine, go to bed at the same time and wake up at the same time every morning.
- Avoid drinking coffee and alcohol too close to bedtime.
- Keep TV’s and iPads out of the bedroom.
- Avoid naps in the afternoon.
Photo by Adrian Korte on Unsplash
Music
Are you someone who needs to play fast-paced, upbeat music in the Gym to increase your motivation?
Yes? Thats an example of how music can boost your mood.
Listening to music has this powerful ability to trigger strong emotional responses and release endorphins in the brain. Research suggests there are 4 dimensions to music, being social, emotional, arousal related and cognitive (or self-related) functions. This refers to the way we use music in our daily lives. For example, listening to “We are never getting back together” By Taylor Swift and singing your heart out when you’ve had a bad breakup can be a form of healing, giving you power and a sense of freedom from an unhealthy relationship.
Happy, upbeat music causes our brains to produce chemicals like dopamine and serotonin that give us feelings of joy and excitement. Next time you’re feeling down, try playing some upbeat music, have a little boogie and release those natural endorphins… it will keep you feeling energized!
*Disclaimer: This blog is not a replacement for professional guidance, diagnosis, or treatment. It is essential to consult your physician or other qualified healthcare experts for any concerns or queries regarding a medical condition. Please note that we are not professional athletes, coaches, or nutritionists. *
