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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/
Facing the loss of a family member or close friend is probably one of the most difficult challenges that life throws at us. When we've lost a partner, parent, brother or sister, we're likely to experience intense grief.
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While you often hear people joking that they have OCD because they like to keep their house clean and tidy, Obsessive Compulsive Disorder can be a distressing and debilitating mental health condition with a wide range of symptoms.
Sexual desire is a complex interaction of hormones, emotions and well-being. When your partner is not as interested in sex as you are, it’s rarely a rejection of you as a person. So it’s essential to be as empathetic as you can regarding your differing libidos.
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Millions of people furloughed for months are now being recalled to work. Others, who have been working from home throughout the lockdown, are returning to the office. And some jobs have simply disappeared: many people are facing redundancy and will soon have to cope with job hunting. Going back to work after an unprecedented length of time at home is quite a challenge.
For many people, 2020 has been one of the worst years they can remember. The COVID -19 pandemic and social unrest have changed our lives in ways we would not have believed possible a year ago. And when January 2021 comes around, we're still likely to be facing many challenges. Can 2021 be a better year?
Read the complete article
It’s such a positive thing to do and hope springs eternal, so why not commit yourself to a change this year? Here’s our tips on how to stick to your new year’s resolutions.
Bach Flowers are not medicinal but harmless plant extracts which are used to support health.
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