by: Marco Fratelli
Are you always feeling lethargic? Here are ten minor lifestyle changes that you can make to ensure you stay alert and full of energy for longer…
1) Get enough sleep! - Most adults require between 6-9 hours of sleep each night to be able to function well the following day. Some research has shown a link between lack of sleep and the likelihood of obesity in adults. So ensuring you have enough sleep will also have benefits when it comes to managing your weight as well as your energy levels.
2) Don’t sleep too much! - Too much sleep can have the reverse effect causing you to feel tired. Think of it as charging a battery too much. Pretty soon the battery will start working for smaller durations before another recharge is required. Too much sleep can also weaken your immune system making you more susceptible to colds.
3) Eat smaller meals more regularly - This will condition your body to “know” that the next meal will not be too far away. Your body can then provide a more consistent supply of energy. This is much better than eating one or two big meals a day where, more often than not, you’ll find yourself snacking on junk in between.
4) Exercise regularly - This doesn’t necessarily mean going to the gym every day. You can walk your dog around the park or dance to your favourite music for half an hour each day. The important part is the physical activity that not only helps your body but your mind as well.
5) Get out in the sun - for a little bit. Nothing beats natural sunlight. Apart from the benefits of spending some time outdoors, absorbing the rays from this magnificent natural energy source is also good for your skin, converting cholesterol into small amounts of Vitamin D which is said to promote calcium absorption. People with Seasonal Affective Disorder (S.A.D.) or “winter depression” and those with skin disorders such as eczema or psoriasis also benefit from the sun’s rays.
6) Avoid excess caffeine - This includes coke and other soft drinks as well as coffee. Caffeine is a stimulant which gives you a temporary energy rise before quickly causing you to ‘slump’ back down. A better alternative would be to eat an apple or pear. These fruits not only give you a decent boost of energy, but are packed with antioxidants and fiber as well.
7) Avoid sugary foods - Like caffeine, sugary foods can give you an immediate energy spike followed by a sharp crash. The idea is to avoid or replace an artificial peak/trough energy pattern with one that is more level and regular. Low GI (Glycaemic Index) foods such as nuts and low-fat yoghurt are more beneficial.
Take vitamin supplements - At minimum, take vitamin supplements a few times a week. The B-group vitamins in particular help the body to convert the foods you eat into energy.
9) Take time out for yourself - Do something you enjoy for at least 15 minutes every day. Listen to music, play the guitar or give a friend a call to gossip. Everybody needs to take a breather from work and rejuvenate from time to time. Taking up a new hobby is also an excellent way to do this.
10) Check your iron levels - Women who are actively incorporating the above 9 steps should consider a visit to their GP if their level of tiredness appears to be prolonged. Often low iron levels are the cause of a lack of energy in women of all ages. Iron supplements may be recommended. Foods rich in iron such as spinach, beans, nuts and lean red meats should also be part of every woman’s diet.
