Many of us suffer on a day to day basis from lethargy, fatigue or general tiredness, but it doesn’t take crazy expensive health powders, weird-tasting potions or unpronounceable ‘super’ foods or to increase energy levels. It could just be a case of making a few small changes to your lifestyle.
So we’ve set out our top tips below to increase your energy levels and help you get your bounce back:
Diet should be the first port of call for those struggling with energy. It’s worth spending some time looking at your diet and thinking about whether the foods you eat could be affecting your energy levels.
Sugary and highly processed foods (a rough and ready rule is those with more than 5 ingredients in them) are a sure-fire way to sap your energy and leave you feeling sluggish.
Instead, try and introduce more fruit and veg into your diet (the more colourful the better!). Healthy natural fats are also great – think avocado, coconut oils, nuts and olive oil.
It sounds obvious that more sleep will give you more energy, but it’s amazing how few people prioritise sleep. In fact, we’re getting around 1-2 hours less sleep per night than we were 50 years ago.
Get into some healthy sleep habits – put your phone and electronic devices away at least an hour before you go to sleep (and keep them out of the bedroom during the night!), cut down on caffeine and sugar and try and wind down before bed time.
For more tips on getting a good night’s sleep, check out our sleep blog.
Another great way to increase energy is exercise. It doesn’t need to be expensive or exclusive – just get outside and get moving!
Build exercise into your routine – if you’re used to getting the lift, use the stairs; if you usually drive to the shops, walk some of the way; if you usually eat lunch at your desk, get outside and go for a walk.
We love a good walk in the fresh air – it’s completely free and being surrounded by nature has a whole host of benefits for our mental health as well.
Stress is another massive sapper of energy. And with our busy, hectic lives, it’s not surprising that most of us will suffer from stress or anxiety at some point.
Try and make time for yourself (without your phone!) at some point in the day, or try and find build some mindfulness in your daily routine. Again, exercise can help reduce stress, as can a proper night’s sleep.
Check our our blog on stress and anxiety for some more tips on how to combat stress.
If you feel like you still need a bit of a boost, we’ve got a few products that we’ve found really helpful for increasing energy levels.
- Good quality multivitamin – This is especially helpful if you are struggling to get all the key nutrients in your diet (see above). Check out our full range of multivits here.
- Terranova’s Dynamic Synergy – This product is packed with energy powerhouses such as ginseng, rhodiola, cordyceps and reishi mushrooms, as well as ashwagandha and matcha for their calming effects. An adaptogenic tonic and botanical energiser formulated to enhance tolerance to mental, physical and environmental stress.
- Vitamin B12 – B12 contributes to the reduction of tiredness and fatigue, the energy-yielding metabolism, to normal psychological function and the functioning of the nervous system. Viridian’s High Twelve Vitamin B12 Complex contains a full array of B Vitamins, with a higher level of Vitamin B12.
- Rhodiola – Rhodiola is an adaptogen, which as the name suggests, help our bodies adapt to our surroundings by regulating the release of stress hormones. As well as helping with anxiety and sleep, it can also help with fatigue. We especially love Viridian’s Enhanced Rhodiola Complex, which also contains energy-boosting ingredients such as ginseng, ashwagandha and licorice.
- CoQ10 – super-nutrient CoQ10 supports the body’s energy systems and is required for generating energy in our cells. Although it is made in the body, production decreases with age, so supplementation can be helpful. We like Terranova’s CoQ10 Complex, which has been specially designed to boost the absorption, bioavailability, utilisation, activity and stability of CoQ10.
We are here to help – if you have any questions about the above or other supplements that may help, please contact us. Please note, this blog should not be taken as medical advice – if you have any health concerns or are taking prescribed medication, please consult your GP.