Low energy can effect so many areas of our lives. There also is a bit of a vicious cycle in terms of the connection between a lack of energy and struggling to eat well. When we are exhausted we really don’t feel like meal prepping instead we often grab something that is easy and generally comforting. But one big part of having more energy is eating healthier. So I wanted to get you started with my quick energy hacks. Watch for part 2 where I dive into some of the bigger lifestyle energy hacks.
1. GET ENOUGH SLEEP
Getting enough sleep might be the biggest factor for most people. And those first few months with a baby (actually the first year or two) it’s so hard to get that precious sleep. But I encourage you to make a habit of going to bed a little earlier and ideally get 8 or more hours of sleep per night. If you struggle to fall asleep, especially at an earlier time, I recommend getting into a night time ritual sort of like you might do with your child. Try to limit the amount of screen time an hour or two before bed as the blue light can disrupt your melatonin production and result in a lower quality sleep. Turn the light low, and try to relax. I like to read a book or listen to a podcast. Make sure your room is as dark as possible as any light can also lower sleep quality. A cool bedroom is also ideal. Taking a magnesium supplement before bed, like Natural Calm can help to relax you…and as a bonus…boost your magnesium levels as most people are actually low.
2. DRINK A LARGE GLASS OF WATER FIRST THING
This is a simple and effective habit not only for energy but for overall health. Many of us go about our day chronically dehydrated and don’t even know it. Dehydration is a huge factor in having low energy. This seems so simple but it does take some effort before it becomes a daily habit. You might have to push yourself for the first couple weeks to drink that glass of water before pour that cup of coffee or get your day started.
3. EAT A QUALITY LOW-CARB BREAKFAST
Blood sugar imbalance is a big reason people get tired throughout the day. By starting with a blood sugar stabilizing breakfast that is higher in protein and good fat can make a big difference for the rest of the day. If you start with something like toast, oatmeal, cereal or even a cup of yogurt you are setting yourself up for a cycle of highs and lows for the rest of the day. When you consume something sugary or full of carbs your blood sugar spikes quickly…and then it drops. When it drops you become tired and when you are tired your body naturally craves those carbs, sugary foods or coffee to boost your blood sugar again. And the cycle continues all day long. The morning is like a reset so make sure you start it off right. Grab my 3 favourite energizing breakfast recipe download here and they only take around 5 minutes to make!
4. SUPPLEMENT WITH B COMPLEX VITAMIN
Most people are B12 deficient, even meat eaters. B vitamins work best together and in the right balance so I recommend a B complex over a B12 supplement on its own. we don’t get as many B vitamins through our diet, a vitamin-B complex is something that many people can benefit from. side note: improve your gut bacteria balance and your body will be able to use that B12 more efficiently. You should notice an increase in energy right away. B vitamins help with neurotransmitters and adrenal glands and are used in tons of biochemical pathways in your body. You should notice an increase in energy right away. Talk to your doctor or nutritionist about whether a supplement would be right for you.
5. MOVE YOUR BODY
Whether it’s an early morning walk or jog or a quick HIIT workout, try to choose something you enjoy. For most people this is a great energy booster. A sunrise walk or jog starts my day off on the right food and seems to make such a difference for me. It’s the perfect combo of fresh air, exercise, a chance to slow down the mind and exposure to natural light…which is the next energy booster.
6. EXPOSE YOURSELF TO LIGHT
Do you notice that you are way more tired on rainy, gloomy days? When you are exposed to natural light it changes your hormones and it gets your circadian rhythm where it should be. Just as blue light before bed can keep you awake, natural sunlight in the morning can give you energy. Get outside first thing in the morning, if you can’t get outside then open your curtains and sit by the window (maybe while you have your energy boosting breakfast!). I try to get outside for a walk even in the cold winter months because this energy boost from the sun is so noticeable. You don’t necessarily have to get that sun on your skin (which is tough to do in the winter) but just seeing that light spectrum produces that boost. If it’s a gloomy day then blue light therapy can help. I sometimes use blue light on gloomy winter mornings.
7. MORNING SHOWER: COLD SHOT OF WATER
if you really want to energize yourself, stand under a blast of cold water for thirty seconds. Alternate to warm water for thirty seconds, then cold for another thirty. This will get your blood flowing and really wake you up. Although it may not feel very pleasurable, your newfound sense of morning energy will speak for itself.
Bonus Tip: If you are a stay at home mom or work from home mom it can be easy to stay in your sweats with messy hair and mascara smudge for most of the day (or am I the only one). But I find if I’m in a funk, or energy slump just getting dressed, doing my hair and putting on a little make up can really help boost my energy. If I look slumpy and tired, I often will feel that way. Fake it till you make it!
Is low energy something you struggle with? Watch for next week’s post where I dive deeper into energy boosting solutions. And don’t forget to download “The Energy Boosting Cheat Sheet plus Breakfast Recipes”.
Wishing you health, happiness, and energy!