08/03/2022
5 top tips for all you weary ladies out there..
As a busy Mum and Business woman I know all too well how difficult it is to take time to solve niggling problems. Many people struggle with low energy and don’t know what to do to improve it.
So on International Women’s Day as I finally take my first steps on social media I want to offer my 5 quick wins to boost up your energy…
1. This one sounds really simple and it’s one I personally struggle with…make sure you’re drinking enough. Being dehydrated makes you feel tired. If you also struggle with this look at simple habit changes. A couple of bottles of water on your desk, carry a bottle of water when you’re out. If you’re not a fan of plain water instead of reaching for juice or fizzy drinks try ‘cold brew’ fruit flavoured infusion bags – they are my go to in the summer months. Don’t feel a failure if you don’t manage to drink 2 -3 litres a day – just keep paying attention to it every day and see if you feel less tired as a result. And remember you don’t need to feel guilty if you don’t like sipping water all day – our ancestors probably had a ‘big drink’ when water was available rather than sipping throughout the day. Put a timer on your phone and have a glass of water at intervals if that works for you.
2. Linked to the above some drinks can be very energising particularly some kinds of tea or infusions – green tea is really boosting and full of healthy anti-oxidants. My favourites include the lesser known Tulsi (holy basil) which is an adaptogenic herb and I also find lime flower tea very restorative. Also linked to energy some drinks can be counterproductive drinking too many stimulating drinks in the afternoon can be detrimental so swap to soothing herbs PM and cut out the green tea, black tea and coffee in the afternoon if it effects your sleep.
3. Speaking of sleep – how are you sleeping? Sometimes in this modern world we accept poor sleep and constant tiredness as the norm. If you are not sleeping well – work on improving your ‘sleep hygiene’ and habits. I’ve found that making some simple changes have made a huge difference to me – avoid computer, tablet and phone screens for an hour before bed, maybe listen to relaxing music and burn some aromatherapy oils. It may sound radical but get into the habit of going to bed at a regular time and not too late, around 10pm is perfect to get the most beneficial sleep. If you are a ‘night owl’ work on re-setting your circadian rhythm go for a walk in the daylight each morning. If you wake up every morning feeling unrefreshed by sleep don’t neglect yourself go and seek advice – initially from your GP.
4. I’m a Nutritionist so I can’t create a list without reference to vitamins at sub-optimal levels that might be contributing to fatigue. Are you getting enough B vitamins in your diet? One of the most critical is Vitamin B12 and this is found in red meat, oily fish, eggs and some cheeses. If you eat a mainly plant based diet you will probably need to take a quality supplement for this – many people who have been vegetarian or vegan report a discernible difference in energy when they boost their B12 levels.
5. Finally a really simple tip – but an area that can be easily overlooked. Is lack of exercise contributing to your tiredness? Including some exercise in your daily routine – releases feel good hormones and actually gives us more energy. Do something you enjoy rather than something you find a chore – this could be a brisk walk or a fun exercise class either on-line or now in person classes are possible again. If you always feel too exhausted to do any exercise you could be heading for burnout or chronic fatigue don’t keep struggling on get checked by your GP.
