Top Ten Tips to Pep Yourself Up!

 

 

We can all get into a rut with our day-to-day lives when we just keep on doing the same old things.  

Sometimes we just need a bit of a jolt to change the way we do things.

If you find yourself being in just such a rut, we are going to share our top ten tips to pep yourself up and boost those energy levels!

1.  Eat more nuts and snack on pomegranate!

It is always easy to reach for a sugary snack but instead when you're feeling low energy, eat some nuts.  They are a great source of fat, fiber and protein helping you to feel fuller for longer without the risk of that sugar rush and subsequent energy dip.  

The seeds of the pomegranate are packed with polyphenols which have been shown to increase our endurance and stamina.  What better way to pep you up and keep you going throughout the day?

2.  Don't snooze that alarm

When the alarm goes off, there is always that temptation to snooze it.  But did you know that waking up and then dozing back off in the morning can actually make you more tired?  Perhaps you are going to bed too late the evening before?  When your alarm goes off, take a deep breath, stretch gently, drink a glass of water and get up and get going! 

3.  Swap that morning coffee for herbal teas

I know it is hard for many who rely on that first thing shot of caffeine to get them going in the morning.  However, according to experts that initial burst of energy can be short lived.  Instead try herbal teas.  Great caffeine-free alternatives for your morning fix include Rosemary and Brahmi.

4.  Start sniffing peppermint oil

The health and well being benefits of essentials oils are world renowned.  Peppermint oil is one such essential oil with clinical research behind it supporting claims of increasing energy and relieving fatigue.  Take a sniff - little and often!

5.  Get going and get moving but don't over-exercise

Regular exercise will make you feel less tired in the long run, giving you more energy.  When you incorporate movement into a sedentary lifestyle, you help to get your blood pumping which helps to boost your energy levels.  Aim for the recommended one hundred and fifty minutes of moderate exercise per week.  In addition, exercise also releases endorphins, boosting your mood and naturally increasing energy levels.

But remember not to overexercise as your body can only take so much. Research has found that overtraining without rest or the appropriate fuel will place a stress on your body that can trigger a range of symptoms such as physical and mental exhaustion.

6.  Get into the habit of singing out loud - and laughing out loud

Whenever and wherever you get the chance to sing out loud, it will give you an emotional lift and reduce levels of stress hormones in your body.  Take the trouble to sing out loud - whether in the shower, in the car or while dancing round the kitchen with music turned up loud.  It will lift your mood immediately!

Laughter is a great stress buster while improving heart health, countering anxiety and triggering those all important feel-good endorphins.

7.  Sort out your posture and focus on your breathing

Your posture is important for so many reasons, helping to maintain flexibility, mobility and alignment while giving you a feeling of lightness, space and energy.  Focus on keeping good posture and ensure you're stretching throughout the day.  Stand with feet hip distance apart, then tuck your chin to your chest and roll down your spine progressively, unraveling each vertebra one at a time, to rest in a forward folding position at the bottom.  Then take a few deep breaths before beginning to roll up.

Remember that poor posture can leave you feeling exhausted, achy and restricted.  It is well worth the effort to sort it out to pep yourself up.

8.  Mix micro-breaks into your daily work routine

Many of us work in front of a screen for hours on end.  We need to take micro breaks regularly.  Just a ten minute break can reduce fatigue so make sure to schedule a few into your day.  Good for eye health, posture, concentration and more - and make sure to hydrate well during that break.

9.  Stop overthinking 

Feeling tired can often be because of mental exhaustion as well as physical.  We can easily overthink things.  If that is you, pause, take a deep breath and listen to your heartbeat.  Just a minute or two will reduce cortisol levels and allow space for happy hormones to flourish.

10. Up your iron and vitamin D levels

According to the World Health Organization, low iron levels are the most common and widespread nutritional disorder.  Of course, this is more common in women because of heavy periods or pregnancy.  Red meat is one of the richest iron sources while plant sources include pulses, legumes, leafy greens, nuts and seeds.

In the same way, a high proportion of the Western World is vitamin D deficient. If you can raise your own levels, you will benefit in so many ways.

 

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