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'Normal' every day habits can have you feeling like you've been whacked across the face with a wet fish. They will zap your energy and leave you feeling TAT, Tired all the time.
Choosing to incorporate some healthy habits will create a vitalized body, put you in charge of your life and give you back your VA VA VOOM.
Vicky Warr provides tips to boost you and warns of zappers which will drain you
1. 'Power' foods
Eat a variety of these during your week:
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P: Peanut butter, all natural and sugar free. Good snack.
O: Oats, like porridge, add fruit too. Olive Oil (sprinkle on salads)
W: Organic whole grain breads and cereals with some.
E: Eggs. Boiled or Poached to sustain your appetite
R: Raspberries,rhubarb and other berries. |
2. Eat - every 4 hours.
Imagine your metabolism (using energy) is like a fire, keep it regularly stoked and it remains burning. Forget to add the coals and it goes out. Smaller meals at regular intervals with a mid afternoon good quality snack of fruit and nuts, keeps your metabolism burning and your energy levels up.
Skipping meals is a sure way to slow down your brain, energy levels and metabolism.
3. Movement - right kind for you, in the right quantity.
Too much exercise without enough sleep and recovery can leave you exhausted. Not enough movement of physical activity if you are desk or car bound and your energy will dip. We were designed to move. Find a physical activity you enjoy, get active with your children, join a sporting club and keep it consistent.
4. Sleep
Most of Western society is sleep deprived, reducing sleep by just 1 hour per night over a week will result in a 20% reduction in alertness and ability to perform.
So, get an extra half hour sleep a night.
Purchase a new bed - larger beds promote better quality sleep.
Avoid stimulants 4 hours before you go to bed.
5. Reviving the body
Practice these shoulder and neck release exercises every so often throughout your day for instant energy. Rotate your shoulders backwards and forwards 10 times and shrug them up to the ears and let them fall, 10 times.
Turn your neck from side to side and slowly rotate it around, both directions. Feel the tension ease and instantly feel more alert.
1. Looking at your Blackberry or emails late at night.
Being permanently 'available' and constantly 'switched on' will expose you to too much stress and the release of cortisol hormone. Some cortisol production is good as it gets you going, however over production of cortisol is one of the leading contributors to ME (serious case of Chronic Fatigue Syndrome). Learn to take time out!
2. Not drinking enough Water.
Believe it or not if you don't drink much water, you will feel tired.
Our muscles constitute 75% water, our brain 78%.
You lose water through evaporation when you breathe and sweat. As the temperature rises and as you do more activity, this increases the amount of water the body loses. We also need water for our blood to be able to carry nutrients around the body.
Your water intake should be: Your body weight in kg x 0.033 = litres or water per day,
e.g 75 kg x 0.033 = 2.47 litres
3. Caffeine
Caffeine has a half-life of 5-6 hours. A strong cappuccino is 150 milligrams of caffeine and drinking this at 5pm means 75 milligrams stays in your bloodstream at 10pm when you should be winding down. Milk is a better night time drink as it contains melatonin a hormone promoting sleep.
4. Staying indoors
SAD (seasonal affective disorder) results from a lack of daylight and can have you feeling drained. The great outdoors lifts your mood and stimulates the hormones, endorphins, making you feel more positive and motivated. Daylight also provides Vitamin D, a vital nutrient and boost for your body and brain. Taking a break outdoors releases stress and will have a positive effect on your energy levels during the day.
5. Massive Meals.
These will leave you feeling bloated, stuffed and lethargic. At lunchtime, overloading on pasta or bread will have you reaching for the coffee and sugary snacks later. Instead go for fish or meat and Salads or soups.
Vicky Warr has developed Nutrition Programmes for the Busy Executive, Busy Mums and Busy Families. She is Nutrition and Fitness Coach and director of BEEZ KNEEZ. www.beez-kneez.co.uk. Contact: 020 8 354 1583 or info@beez-kneez.co.uk
For more information, please contact on michaela@joyofcolour.com or on 0780 313 9755
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