How To Boost Your Energy Naturally
Tired of being tired? Us too Mama, so here are some tips to help keep your energy supply at an all time high!
Poet and I didn’t even know it! Anywho...
Work on your sleep hygiene
Now I’m not talking about clean sheets! Sleep hygiene includes a variety of different practices and habits that are necessary to have a good night's sleep.
Here are some tips to help with your sleep hygiene.
- Limit naps to 20-30 minutes. A short nap of 20-30 minutes while your bub is sleeping can help to improve your mood, alertness, and performance, but any longer than that can do more harm than good.
- Avoid caffeine and alcohol before bedtime. While you may feel like alcohol helps you fall asleep faster, too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the alcohol.
- Be active! As little as 10 minutes of activity, such as walking or cycling, can improve sleep quality. However, for the best night’s sleep, avoid strenuous workouts close to bedtime.
- Make a routine so your body knows it's bed time. A regular nightly routine helps the body recognise that it is bedtime. This could be things like taking a warm shower or bath, reading a book, or having a cup of tea.
- Sleep environment is also very important. Your mattress and pillows should be comfortable, your bedroom should be cool – not too hot, not too cold - and try to avoid bright lights from lamps, mobile phones, and TV screens.
Water for the win
Our bodies are around 60% water. Cell dehydration can literally damage your DNA so your brain and nervous system take dehydration very seriously.
Just mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.
A quick tip to help increase your water intake is to try having ONE 250ml glass of water at each meal. So say you have 4 - 6 meals per day, that’s already over one litre of water!
An added bonus - drinking plenty of water can help you lose weight. This is because water can increase the feeling of fullness and boost your metabolic rate.
Your lack of energy could also be due to a lack of key nutrients. Below are some common nutrient deficiencies that could be causing the daily energy slump.
Magnesium is responsible for more than 300 enzymatic processes that help keep you energised and healthy. If you’re deficient in magnesium, that’s more than 300 processes your body can’t effectively do. The end result is you feeling run down and exhausted.
Magnesium gets used up from your system pretty quickly because it’s involved in so much in the body. To ensure you have normal magnesium levels, a magnesium supplement can help. There are also tons of delicious magnesium-rich foods like spinach, chard, and pumpkin seeds.
All of our cells contain some iron, but most of the iron in our bodies is in your red blood cells. The job of red blood cells is to transport oxygen throughout your body via haemoglobin.
Iron is needed to make haemoglobin; when your body doesn't have enough haemoglobin, less oxygen reaches your tissues and muscles, depriving them of energy. In addition, your heart has to work harder to move more oxygen-rich blood around your body, which can make you tired.
The most common causes of iron deficiency include inadequate iron intake due to restrictive diets, inflammatory bowel disease, increased requirements during pregnancy, and blood loss through heavy periods.
Luckily, most forms of iron deficiency can be treated fairly easily, usually through increasing iron rich foods in your diet such as red meat, spinach, and mushrooms, or having iron supplements.
All the B vitamins play an important role in your health and wellbeing. Just to give you an idea I have listed the B vitamins and their roles below:
- Vitamin B1 (Thiamine) supports mental wellbeing and mood
- Vitamin B2 (Riboflavin) helps reduce oxidative stress (and therefore tiredness)
- Vitamin B3 (Niacin) has been shown to be effective in supporting brain functions
- Vitamin B5 (Pantothenic Acid) helps support important neurotransmitters (brain chemicals).
- Vitamin B12 (Cobalamin) helps transform the food you eat into energy that your cells can use. It also keeps your body's nerves and blood cells healthy and helps prevent a type of anemia that can make you weak and tired.
This is why it’s very important to ensure you are getting a variety of foods in your diet to cover all the bases for getting your B vitamins.
Best food sources of vitamin B
- Whole grains (brown rice, barley, millet)
- Meat (red meat, poultry, fish)
- Eggs and dairy products (milk, cheese)
- Legumes (beans, lentils)
- Seeds and nuts (sunflower seeds, almonds)
- Dark, leafy vegetables (broccoli, spinach)
- Fruits (citrus fruits, avocados, bananas)
- The Slim Mama Shake!