Do you need your morning coffee hit to get you going in the morning? Or are you fighting to stay alert throughout the day? Skip the extra coffee or energy drink and try these dietary and lifestyle changes to help boost your energy levels naturally.
Boost your B vitamins – Each B vitamin plays an individual, unique role in your body. But as a group they play a crucial role in energy production, helping your body use carbohydrates, proteins and fats as fuel. B vitamins are important for supporting a healthy nervous system and adrenal function, reducing stress. Good dietary sources of B-group vitamins include: whole grains, meat, poultry, eggs, nuts, fish, fresh leafy greens and mushrooms. You may also like to take a good quality activated B complex supplement, to get a nice balance of all your B vitamins and a boost in energy levels.
Check your iron levels – Iron is required to make hemoglobin, a protein in red blood cells that enables it to carry oxygen around your body. When your body doesn’t have enough hemoglobin less oxygen can reach your tissues and muscles, depriving you of energy. The cause of iron deficiency is linked with excessive blood loss (usually from a heavy or long menstruation), an unbalanced diet, malabsorption of iron usually due to conditions like coeliac disease of IBS. Symptoms of iron deficiency can include: Shortness of breath, pale skin and tongue, restless leg syndrome, menstrual headaches, brittle nails, heart palpitations. Include plenty of iron-rich foods in your diet such as red meat, chicken, fish, eggs, quinoa, brown rice, nuts and seeds and blackstrap molasses. Iron supplementation is recommended for those who have an iron deficiency.
Increase your magnesium – Magnesium is needed for many cellular functions in your body including for the production of energy. Because magnesium is found inside your cells and not directly in your blood stream, it makes it difficult to test for deficiencies. Magnesium is considered the ‘anti-stress’ nutrient as it helps calm your nervous system. Best dietary sources include green leafy vegetables such as spinach and kale, seafood, dark chocolate, chlorella and avocado.
Eat for energy – Complex carbohydrates are richer in fibre, minerals and vitamins, which helps slow down the release of energy in a more sustainable form. Complex carbohydrates help avoid the sugar rush and crash you get with simple carbs. Good choices include brown rice, quinoa, buckwheat and root vegetables such as beetroot, pumpkin and sweet potato.
Get a good night sleep – Eight hours sleep at night is considered optimal for good health and vitality. It is during sleep that your body rests and repairs. Not only will you lack energy if you don’t get enough sleep, but it can cause poor concentration and memory, mood swings, increased cravings for sugary foods and weakened immune function. If you have difficulty getting to sleep try B inspired sweet dreams herbal tea – made with herbs designed to aid relaxation and improve sleep quality.
Control stress – When you are placed under stress, you use large amounts of energy to cope. Relaxation therapies like meditation, yoga, pilates, going for a walk are all effective tools for reducing stress and increasing endorphins, your feel good hormone.
Adaptogenic herbs – Adaptogenic herbs help support adrenal function and increase your body’s resistance to stress. Adaptogenic herbs are commonly used by herbalists and naturopaths to treat people with stress and adrenal disfunction. Try B inspired energy kick for a natural boost of energy.
B complex vitamins sources and benefits. Retrieved from URL: https://www.verywellfit.com/b-complex-vitamins-89411
Healthy foods that are high in magnesium. Retrieved from URL: https://www.verywellfit.com/best-magnesium-rich-foods-2505915
9 Foods high in iron to fight fatigue and anemia. Retrieved from URL: https://www.mindbodygreen.com/articles/foods-high-in-iron
Adaptogenic herbs: What are adaptogens? Retrieved from URL: https://www.globalhealingcenter.com/natural-health/what-are-adaptogens/0