Having just passed the one year lockdown anniversary, there is no doubt that many of us will have found ourselves feeling tired. Stress levels paired with potentially increased sugar, caffeine and alcohol quick fixes may have provided a pick-me-up, but after those highs…
Here are some fatigue fighters that can leave you refreshed and give you that much needed boost for Spring, and British Summer Time has officially arrived!
Taking a walk outside gives us a boost of energy by enhancing circulation, prompting our circadian rhythm which helps support natural energy production and keeping muscles moving. Although fresh air is best, making the effort to move around in some way, every hour, can be beneficial. If you’re working from home, do some stretching or dancing in between zooms — make sure you haven’t left your camera on;)
In the office or working from home, the air surrounding us can become stale, which does not help when trying to stay alert! Recuperate and feel a boost by using essential oils. These super scents will help to refresh your environment and potentially promote energy levels. When using essential oils to fight fatigue and get energised, it is important to use oils with natural, clean ingredients.
Try Lemon oil, the zingy essential oil known for its uplifting and energising effects, or Eucalyptus which helps to reduce tension and anxiety.
When we are dehydrated, we can feel tired, sluggish and generally low. Our brain is strongly influenced by hydration levels, with studies showing that even mild dehydration can impact many aspects of our brain function (5).
With mild dehydration affecting us physically and mentally, ensuring you are drinking enough water is one of the best things you can do for your overall health (6).
Make sure to drink 1.5 to 2L of water every day. However, any beverage counts towards our daily intake, so if you’re not a fan of water, try MEDA’s delicious CBD drinks
Eat for Energy
Choosing foods with a low Glycemic Index may help avoid the lag in energy that can occur after consuming sugary snacks. We obtain the majority of our energy from the foods we consume, therefore fueling your body with good quality food that pack an energy punch can contribute to feeling boosted.
The aim is to achieve more stable energy levels maintained throughout the day. Try reducing refined carbohydrates and sugars, which can cause chaotic spikes in blood sugar levels, leading to adrenal imbalance (4).
Whole grain foods with a low GI can contribute to balanced energy. They include: nuts and seeds, high fibre veggies and healthy fats such as avocados and olive oil.
With spring we welcome a little more sunlight, and oh does it feel good! Sunlight can stimulate natural energy production and is one of our primary sources of Vitamin D. It has been linked to enhanced mood (1) among other benefits such as immune system support and energy production. We all require Vitamin D for bone health, but do not get enough from just food alone. Supplements and sunshine are the way to go here. In the Autumn and Winter, supplement with at least the RDI of 10mcg per day, and in summer try to get 10-20 minutes of sun exposure on your skin every day!
Exercising first thing in the morning can boost energy levels, reduce stress and help to boost your mood. A productive morning workout can set a positive and energised tone to your day. Avoid high intensity exercise in the evening as this may impact your ability to fall asleep at night. (2)