Cut down on sugar, sweets and carbs
After you’ve eaten a meal high in carbohydrates or sugar, you experience a surge in energy. This energy “high” doesn’t last long, as it is soon followed by an energy crash.
To avoid this crash, try eating foods with a low glycemic index (GI) that will sustain your energy levels throughout the day. Foods with a low GI include whole grains, high-fibre vegetables, nuts, and healthy oils such as olive oil.
Avoid day-time drinking
The sedative effect
Drinking alcohol makes you drowsy and lethargic
Drinking alcohol makes you dehydrated, which leaves you feeling fatigued. Replace your alcoholic beverage with a glass of water.
Don’t lose sleep over it
The recommended amount of sleep for an adult is at least seven hours. If you don’t get enough good-quality sleep, your mental focus is compromised as well as your energy levels.
Avoid using phones and other screens around bedtime. The use of screens before bed has been linked to poor sleep quality, lack of sleep and increased sleepiness through the day.
Reduce unproductive stress
Stress-induced emotions drain your energy
If you struggle to concentrate, experience racing thoughts and have difficulty switching off, you may need to reassess your situation and revitalize your mind.
Talking with a friend or relative can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.
Structure your meal plan
Skipping meals will leave you with lower energy levels
Your body needs healthy, nutritious fuel to function properly throughout the day. Eating a lot of processed foods high in sugar and fat affects your energy levels as well as your health.
Try planning meals ahead that include the best fuel sources, such as foods rich in nutritious carbohydrates like grains, fruit, starchy vegetables and legumes (beans and lentils).
Too dependent on coffee?
While coffee and caffeine give an immediate boost in energy, daily consumption of coffee gradually depletes your energy without you realizing it. Excessive coffee intake makes you dependent on it to function, creating a vicious cycle.
Decrease your coffee consumption slowly, reduce it by half and then to one cup per day.