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In an increasingly busy world, many of us find that we often feel tired and drained. But luckily, there are many natural ways to give your energy levels a boost.
Sleep is one of nature's best remedies for beating fatigue. A natural remedy such as Bach Flower Mix 47 is formulated with a combination of pure Bach Flower essences to help you relax and sleep better. Here are some other tips to try:
Focus on fresh foods that are rich in nutrients to help boost your energy levels.
Some foods to include:
As well as being rich in protein, whole eggs are also a source of healthy fats. Fat provides energy and also helps the absorption of vitamins.
Bananas are an excellent source of carbs, fibre and potassium. This fantastic combo offers long-lasting energy, especially helpful before and during exercise.
Packed with fats, fibre, protein, magnesium and vitamin E, almonds increase energy levels and are ideal for snacking while on the go.
Not drinking enough water can also cause exhaustion, so boost your hydration with watermelon. As well as being over 90% water, this delicious fruit contains a wide range of vitamins and minerals.
Red blood cells carry essential oxygen around the body for energy. These cells contain iron, so low levels of iron can cause feelings of tiredness. Dark green leafy vegetables such as kale and spinach are rich in iron, vitamins, and antioxidants. Try a combination of baby spinach and kale leaves in a salad.
Chia seeds are an excellent source of fibre, protein and fat. They can help stabilise blood sugar levels - spikes and dips in blood sugars are another possible cause of tiredness.
Oats are rich in complex carbohydrates and fibre. The body rapidly breaks down refined carbohydrates such as sugar for a quick energy boost. Complex carbs take longer to process, so they offer a long-lasting energy source.
Sugary foods and drinks can provide a temporary spike in energy, but this can lead to a dip soon after.
Some foods that could increase feelings of fatigue include:
Alcohol can have a sedative effect and make you feel sleepy. For this reason, many people believe that an alcoholic "nightcap" will help them to sleep better.
But drinking alcohol just before bedtime can interfere with your sleep and lead to you feeling even more fatigued. While a nightcap can make you drop off to sleep quickly, you may find you wake up after just a couple of hours and then find it hard to fall asleep again.
Alcohol is also a diuretic, so if you drink late in the evening, you may find that your sleep is disturbed because you have to get up to pee. So if you want to enjoy alcohol, try to keep to the recommended guidelines of 14 "units" per week and avoid drinking near bedtime. (A "unit" is a glass of wine, a measure of spirits or one beer).
Exercise is an effective way to beat fatigue. If you don't feel you have enough energy to get to the gym, it's best to start slowly with a few gentle exercises. If you're new to exercising, low-intensity workouts can offer good results in providing an energy boost and reducing fatigue, especially for people who have been relatively sedentary.
Yoga is an excellent example of low-intensity exercise that can increase energy and boost your mood. Yoga exercises focus on breathing and stretches, forcing you to slow down. The routines can be adapted to all levels of ability and fitness.
Next time you feel exhausted, take a walk instead of napping or reaching for a sugary snack. Walking is a fantastic form of low-intensity exercise. And being outdoors in the fresh air, where you're surrounded by nature, is refreshing and gives an immediate increase in energy.
Cigarette smoke is very harmful: it increases the risk of many health conditions such as cancer, stroke and heart disease. Smoking also makes your lungs less efficient, which can gradually reduce the quantity of oxygen carried around your body, causing fatigue.
So if you smoke, the single most effective thing you can do to beat fatigue is to quit. Some people find switching to e-cigarettes or nicotine gum can be helpful when trying to stop. Your doctor can advise on the method of support that will suit your best.
Bright light in the morning is nature's way of getting us up and ready to face the day. So when you go to bed, leave your bedroom curtains open a little so that daylight filters in and wakes you up gradually. Do you feel more fatigued during grey winter days? The light from a daylight lamp can be beneficial if you feel exhausted and dejected when natural light is in short supply.
Sources:
https://www.webmd.com/balance/guide/boost-energy
https://www.nhs.uk/live-well/quit-smoking/take-steps-now-to-stop-smoking/
Created by Tom Vermeersch (bio)
Tom Vermeersch is a certified Psychologist and Bach flower expert with more than 30 years of experience.
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In an increasingly busy world, many of us find that we often feel tired and drained. But luckily, there are many natural ways to give your energy levels a boost.
Sleep is one of nature's best remedies for beating fatigue. A natural remedy such as Bach Flower Mix 47 is formulated with a combination of pure Bach Flower essences to help you relax and sleep better. Here are some other tips to try:
Focus on fresh foods that are rich in nutrients to help boost your energy levels.
Some foods to include:
As well as being rich in protein, whole eggs are also a source of healthy fats. Fat provides energy and also helps the absorption of vitamins.
Bananas are an excellent source of carbs, fibre and potassium. This fantastic combo offers long-lasting energy, especially helpful before and during exercise.
Packed with fats, fibre, protein, magnesium and vitamin E, almonds increase energy levels and are ideal for snacking while on the go.
Not drinking enough water can also cause exhaustion, so boost your hydration with watermelon. As well as being over 90% water, this delicious fruit contains a wide range of vitamins and minerals.
Red blood cells carry essential oxygen around the body for energy. These cells contain iron, so low levels of iron can cause feelings of tiredness. Dark green leafy vegetables such as kale and spinach are rich in iron, vitamins, and antioxidants. Try a combination of baby spinach and kale leaves in a salad.
Chia seeds are an excellent source of fibre, protein and fat. They can help stabilise blood sugar levels - spikes and dips in blood sugars are another possible cause of tiredness.
Oats are rich in complex carbohydrates and fibre. The body rapidly breaks down refined carbohydrates such as sugar for a quick energy boost. Complex carbs take longer to process, so they offer a long-lasting energy source.
Sugary foods and drinks can provide a temporary spike in energy, but this can lead to a dip soon after.
Some foods that could increase feelings of fatigue include:
Alcohol can have a sedative effect and make you feel sleepy. For this reason, many people believe that an alcoholic "nightcap" will help them to sleep better.
But drinking alcohol just before bedtime can interfere with your sleep and lead to you feeling even more fatigued. While a nightcap can make you drop off to sleep quickly, you may find you wake up after just a couple of hours and then find it hard to fall asleep again.
Alcohol is also a diuretic, so if you drink late in the evening, you may find that your sleep is disturbed because you have to get up to pee. So if you want to enjoy alcohol, try to keep to the recommended guidelines of 14 "units" per week and avoid drinking near bedtime. (A "unit" is a glass of wine, a measure of spirits or one beer).
Exercise is an effective way to beat fatigue. If you don't feel you have enough energy to get to the gym, it's best to start slowly with a few gentle exercises. If you're new to exercising, low-intensity workouts can offer good results in providing an energy boost and reducing fatigue, especially for people who have been relatively sedentary.
Yoga is an excellent example of low-intensity exercise that can increase energy and boost your mood. Yoga exercises focus on breathing and stretches, forcing you to slow down. The routines can be adapted to all levels of ability and fitness.
Next time you feel exhausted, take a walk instead of napping or reaching for a sugary snack. Walking is a fantastic form of low-intensity exercise. And being outdoors in the fresh air, where you're surrounded by nature, is refreshing and gives an immediate increase in energy.
Cigarette smoke is very harmful: it increases the risk of many health conditions such as cancer, stroke and heart disease. Smoking also makes your lungs less efficient, which can gradually reduce the quantity of oxygen carried around your body, causing fatigue.
So if you smoke, the single most effective thing you can do to beat fatigue is to quit. Some people find switching to e-cigarettes or nicotine gum can be helpful when trying to stop. Your doctor can advise on the method of support that will suit your best.
Bright light in the morning is nature's way of getting us up and ready to face the day. So when you go to bed, leave your bedroom curtains open a little so that daylight filters in and wakes you up gradually. Do you feel more fatigued during grey winter days? The light from a daylight lamp can be beneficial if you feel exhausted and dejected when natural light is in short supply.
Sources:
https://www.webmd.com/balance/guide/boost-energy
https://www.nhs.uk/live-well/quit-smoking/take-steps-now-to-stop-smoking/
It's not always easy to tell if someone has depression. While some signs such as sadness, pessimism and withdrawal from social interaction are easy to recognise, other symptoms may be less obvious. And some people are very good at hiding their depression - even from themselves!
Do you find yourself often thinking about your past? Do you wish you could turn back the clock to days gone by or things as they were before covid disrupted the world?
According to figures from the World Health Organisation, more than 260 million people worldwide suffer from depression. And it's not only adults who are diagnosed with this illness. Children as young as three or four years old can experience depression.
Narcissism is a term we often see these days. But what does it mean? It's used to describe a person who is full of themselves or overly vain. However, it's not really about self-love.
Sometimes it’s hard to notice when we've become trapped in familiar routines. Take our quiz to find out if you’re stuck in a rut and what you can do about it.
Read the complete article
What can you do if your kid doesn't want to go back to school? Here are our hints and tips to help if your child is expressing a refusal to go to school.
No one knows what the future holds, so don't waste time and energy worrying about it. Read our tips and find out how to stop being afraid of what might never happen.
Read the complete article
Have you considered yoga? There are many advantages to practicing yoga. It is a holistic practice benefitting you physically, emotionally & mentally.
People always think: that’s just me. I'm not good at 'X', that is just my character. Here are some reasons why it's never too late to change.
Read the complete article
You see the word "toxic" everywhere these days, but what does it really mean? You've almost certainly come across someone who fits the description. Dealing with difficult personalities can be challenging and emotionally exhausting, to say the least.
Bach Flowers are not medicinal but harmless plant extracts which are used to support health.
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Are you unsure which Bach flowers can help you? Contact Tom for free advice.
