Energy or also called personal power is one of the most important aspects of our wellbeing that gets overlooked most of the time. With the lock down, we have all been introduced to a new way of our work and personal life. Many of us are possibly getting to do much more now with managing our work to-do lists and stay at home to do lists as well with having more time with our loved ones at home, to possibly carving out more ‘me’ time.
There are days when you feel like your loosing it to other days when you feel super recharged.So how are we all coping with managing our personal energy through this sudden shift that we have all been facing.
What’s more important – Managing your time or Managing your energy? Managing your time will get you organised and see an increased productivity, but by not managing your energy well, ‘’you may find it harder to concentrate on tasks, and, eventually, you can also find your patience grows short and your level of frustration rises, even when confronted with seemingly simple challenges’’ says New York University nutritionist Samantha Heller, MS, RD. Energy. Manage your energy and not your time. One of the most important requirements for being happy and productive is for you to nurture your energy levels at all times.
Here are some top tips to help you manage your energy effectively
- Stay hydrated
Hydration helps to stay focused, keep energy levels high, have a glowing skin and has a lot of other hidden benefits. Our brain is made up of 80% water, so ever wondered why you have experienced a brain fog when you have had one…. You have not been feeding it enough water. Dehydration makes you’ll feel thirsty, tiered and you’ll start craving sugary things and not to mention weaken your immune system!
Aim to drink at least 2 -3 litres of water a day, or if it’s easier to remember then a min of 8 glasses of water a day – If you are tired of drinking water as is, try adding a wedge of lemon or a few mint leaves. You will be left refreshed and your body, mood and mind will all thank you.
2) Avoid Alcohol!
Staying hydrated is important but with the good stuff 😉 try as much as possible to stay away from alcohol during the week. Alcohol has too many repercussions that will leaving you feeling low, like low energy, dehydration, anxiety and mood swings and of course the hangovers. Beer Friday’s don’t count in these… LOL Why not try Alcohol Free Lock down and fund raise for a charity that is close to your heart.
3) Eat for energy
It’s better to eat small meals and snacks every few hours than have large meals a day. This approach can reduce your perception of fatigue because your brain needs a steady supply of nutrients. Don’t skip your breakfast though! Check out ways to boost your natural energy
Eating foods whose sugars are absorbed slowly will help you in avoiding a lag in energy – try out high fibre vegetables, nuts, salads with whole grains and olive oil. Check out this GI Index
Have food that are rich in Magnesium, it is a mineral that helps turn the food that we eat into energy – green leafy vegetables, nuts, whole grains, fish etc. Check out NHS guidelines for Vitamins & Minerals
4) Avoid snacking – stay off the sugary ones
Every time you crave a snack, reach out for the healthy options like a top up on fruit, yogurt, nuts, popcorn etc. Stay away from store bought health & snack bars. Sugary snacks can give you a boost of energy, but they can also drop your energy levels even before you have realised it leaving you high one minute and low the next.
5) Take five-minute breaks every hour
Physical activity increases energy. Get up and give your muscles a nice stretch, walk around the house or your apartment or even up a down the steps. Try to walk a min of 250 steps an hour.
6) No excuses to get on to a fitness regime
If you don’t have one, then it’s the best time to start one. Ensure you fit in some time to exercise so that you get your burst of endorphins which in turn gives you a major mood & energy boost as well as keeping your immune system working. A brisk 10-minute walk not only increases energy, but the effects lasted up to two hours. Go for a brisk walk, a jog or train for a marathon! But please do follow Government lockdown guidelines.
‘’Stress is the result of anxiety, and anxiety uses up a whole lot of our energy,” Talking to a friend, using relaxation therapies like meditation, yoga, are some of the effective tools for reducing stress. A good book, cooking a cake, a hot cuppa of tea, going for a walk or just watching Looney Tunes. If you have space hoppers at home, jump on and have some fun – Try to find something that de-stresses you
8) Carve out some ‘Me’ time
Block out some time just for yourself! Could be anything from reading a book, to having a relaxing bath, to going for a walk to clear your mind. It could be anything, so see what works for you as long as it’s something you find relaxing and refreshing.
9) Have it Hot or Cold but Have a shower – yes you read it right!
Honestly, it’s a great stress buster, toxin-flusher, energy-giver and mood-booster and oh, so simple. Having a cold shower can give you an energy boost and apparently can boost the immune system too.
10) Look forward to the future
Perhaps have a ‘my fun time’ or ‘family fun’ jar to plan for future activities. All you need is a jam jar or any jar, pieces of paper, pen/pencils/colour pencils anything to write with. Keep them in a place that you and your family can easily access. Every time you feel low on energy or even happy write down something that you would want to do in the future when the lock down is lifted and after. Having something good to look forward to will keep motivated, energised and happy.
And Lastly, Breathe….
We all still have only have 24 hours in the day and It’s not easy managing working from home, to home schooling kids, ensuring that you are not stepping on your partners toes, exercising, plan on what you would cook for today’s meal and tomorrow and the day after and so on….
The things that we do never end and as a human being we sometimes feel terrible when we have not ticked off our to do lists or have not done our chores at home… Remember, It’s perfectly OK. It’s very important to stay productive but it’s a hundred times more important to rest and be ‘bored’ for the sake of our mental wellbeing!
When you are feeling overwhelmed and isolated, close your eyes, take a really deep breath and remind yourself that we are all in this together. Stay Safe, Stay Energised, Stay Happy
Check out the post on Top Tips for your Wellbeing for more information.