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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
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 often difficult to say no, but some people never do! So how do you know when to say no and when to say yes?
It is not always obvious when someone is experiencing depression. Some people with depression mask their symptoms, hiding their feelings behind a smile to convince others they are happy.
It happens to everyone at times: we start doubting ourselves. We worry about the decisions and whether we can face future challenges that life has in store. And sometimes we feel that we just aren't good enough.
Have you ever noticed that some people are instantly likeable? Many people believe that people will only like you because of natural traits you're born with: good looks, talent and sociability. But this is a misconception. Getting people to like you is within your control, and it's all to do with self-belief, knowing yourself and being emotionally intelligent. Here's what to do to be more likeable.
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 feel you’re always criticising and judging everyone, yourself included? Do you feel bad about it afterwards? You’re certainly not alone! Read on to discover how you can judge less and start to accept things the way they are.
When you think about things that will make you happy, what are the images that come to mind? Wealth, beauty, a dream house, long holidays, a top of the range car? Happiness is not a constant and how happy we feel depends on the way we choose to live our lives.
Your relationship ends, or you lose your job, and you get stuck in a rut of negative thoughts and suffering. How good are you at letting go of grudges and accepting that some things are beyond your control? Take our quiz to find out!
Read the complete article
Do you sometimes feel your achievements are not the result of your hard work and skill but are just luck? And do you fear that one day, someone will reveal you as an imposter or fraud? You might have imposter syndrome!
Most people are disappointed when others don't meet their expectations. But when you always expect too much, it isn't healthy, either for yourself or for others. If you often find yourself feeling let down by your loved ones or even by strangers, could it be that you have unrealistic ideas of how people should act?
Read the complete articleBach Flowers are not medicinal but harmless plant extracts which are used to support health.
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