When you feel tired and sluggish it can be extremely hard to find the motivation to exercise, let alone cook all the healthy food you need to nourish your body the right way. I see a lot of people when they are over tired and low on energy, opt for quick and easy food (like takeout and microwave meals) and stop exercising completely. However, this just leads to lower energy levels and feeling worse. If you feel like you have been running on empty recently, use some of these awesome all natural energy boosters, that will get you back to feeling your best. Remember keeping your energy levels up is key to leading a healthy and F.I.T life.
1. Boost your B vitamins
B vitamins play a crucial role on your body’s energy levels. That’s why when you are feeling rather low, it’s good to eat foods that are rich in B vitamins. Foods to include are organic poultry, salmon, eggs, and dark leafy greens. You can also take B-complex multivitamins if you feel you aren’t getting enough from your food.
2. Get good quality sleep
A good night’s rest will do amazing things for your energy levels. However, it’s not just about how many hours of sleep you get. You also need to focus on your quality of sleep too. Using your electronics (phone, TV, or computer) just before bed can have a major impact on your sleep quality. Studies have shown that the blue light in the back your phone, TV and computer screens restrict your body's melatonin production. Melatonin is the chemical your body produces to give you a good night’s sleep. If you can, try and switch your electronics off a few hours before you are due to go to bed. You will wake up feeling refreshed and better for it.
3. Drink a green smoothie
I love green smoothies, mainly because it’s a great way to get a high dose of nutrients delivered to the body in one drink. I also notice a huge difference to my energy levels when I incorporate one into my daily diet. You can add all sorts of vegetables and fruit to make them taste great and give you a huge boost of energy. Adding in a superfood like spirulina is another great way to give yourself a boost. Spirulina is rich in vitamins B, C and D as well as magnesium, iron and zinc.
I know it can be hard to find the motivation when you are feeling sluggish and low on fuel, but exercise really does help boost your energy. Whilst you may find it hard to start, you’ll feel great once you are done. A lot of woman on my F.I.T. programs will often say how much their energy levels increase as a result of doing the program. Though, please do be careful not to over-exercise. Some people when they are aiming to get results completely overdo it at the gym, putting their nervous system under stress and ultimately harming their bodies. Make sure you find a good balance between being active, but also giving your body what it needs to rest and repair.
5. Get outside
Natural daylight and fresh air is one of nature's best energy and mood boosters. Sunshine alone boosts your serotonin, which is the body's happy hormone. Sunshine also boosts your body’s vitamin D levels. If you work in an office and aren’t exposed to natural daylight then make sure you get up, out of your chair and take a walk outside when the afternoon slump hits. It’s also good to get yourself in natural daylight to wake you up first thing in the morning. This will also help regulate healthy sleeping patterns.
6. Eat good complex carbs
Carbohydrates are your body’s preferred source of energy. So, if you majorly restrict them, it can lead to feeling extremely tired and low on energy. Whilst your body can use fat as a fuel source, if you're doing endurance or high-intensity training, carbs will delay the onset of fatigue. That’s why it’s important to include good carbohydrates into your daily meal plan. However, not all carbs are created equal and for effective energy and fat loss, you want to eat good complex carbs like brown rice, quinoa, sweet potato and oats.
Remember when you feel your best, you are able to perform your best so it's important to look after yourself