Imagine waking up early in the morning feeling rested and energised. You don’t need to press the snooze button but instead, you get up straight away feeling sharp, focused and ready to go. Your energy levels are balanced throughout the day. You are productive, focused and in a good, positive mood all day long. When you get home after your busy day at work, there is still abundant energy and motivation in you to exercise and more important to spend quality time with the people who matter in your life.
If this is how you feel every day, there is no need for you to carry on reading this article but if you don’t, or feel like that only occasionally, I recommend that you invest a few minutes finding out about the top 5 habits that can change your energy levels through your working day for good!
Habits number 1: make friends with proteins!
When having your meals, and your snacks, ask yourself “Where are my proteins?” and “Am I having enough?”
Proteins help you to balance your blood sugar levels which is extremely important to maintain good energy throughout your day and good sleep at night.
When you consume a meal which contains proteins with carbohydrate, the release of the sugars in the carbs will be slower and you will avoid peak and trough in your blood sugar. These sudden changes in your blood sugar cause energy slumps, cravings, tiredness, lack of focus and concentration and make you feel grumpy and irritable.
In one of my previous blogs I have explained blood sugar regulation in more details, click here to go deeper. Once you understand blood glucose regulation, it will make so much sense and it will be so much easier for you to maintain good energy levels.
How much is enough?
The latest research suggests that daily protein intake to ≈ 1-1.2g/kg body weight is beneficial for various metabolic functions in the average healthy adult. So, if your weight is about 80Kg your protein requirement would be about 80 to 96g of proteins…note that this is protein amount and not protein sources amount.
Habit number 2: hit the bottle!
I am sure you know which bottle I refer to!
Being well hydrated has a major influence on your energy levels, your focus and your cognitive performance.
Did you know that mild dehydration (equivalent to 1% to 2% loss in body weight) can impair the ability to concentrate and loss of >2% can impair cognitive function and mental performance? Yet many of us think of water as a trivial ingredient of our diet when no other nutrient is more essential or needed in such large amounts.
We often only remember to drink when our brain sends us a thirst signal which means that we are already in a negative hydration balance.
If you don’t fancy plain water, have naturally caffeine free herbal teas, (caffeinated drinks have a mild diuretic effect so will stimulate water excretion) or add some lemon/lime juice, herbs & spices (mint, basil, sage, lemongrass, cinnamon, vanilla beans) or some chopped/sliced fruit (apple, watermelon, berries, peach, cucumber, orange) to infuse your water.
How to remember?
Download an iPhone app such as “Daily Water – Water Reminder and Counter “(By Maxwell Software), “ My water” or a similar one.
Have a water bottle (750ml for easier tracking) on your desk and make sure that you drink the content before your lunchtime; refill after lunch and drink it by the time you leave the office
Have a glass of water straight after your coffee…the Italian way
Habit number 3: lunch away!
Always have your lunch away from your desk! When it is time to eat, you just do that! No phone calls, no internet surfing, no FB peeking…just enjoy your food! Eat mindfully enjoying every single bite. You are now wondering …what has this got to do with energy?
You see, when it comes to energy levels, good focus and moods, what you eat is indeed very important, however, what is equally important is how we eat it.
A relaxed eater=full digestive force = no postprandial slump
If you apply the metabolic power of relaxation every time you eat by removing yourself from your desk, uninterrupted by emails, calls, messages, in a calm and mindful manner savoring each bite, you will digest better, saving precious energy and avoiding or at least reducing the postprandial slump.
Not to mention that this will also have a positive effect on your satiety and cravings.
Habit number 4: schedule a 10-minute breather
Plan it in your dairy, each day and if you can, more than once…a 10-minute walk in the fresh air.
Modern office buildings are equipped with air conditioning system and often don’t even allow for windows to be opened. The air can become stale and heavy and artificial lighting can make us feel sleepy and lethargic. By getting outside and enjoy some fresh air and some natural light you will feel refreshed and energized.
It is particularly beneficial to spend some time surrounded by nature as research shows that by connecting with nature, this increases energy in 90% of people. Instead of reaching for another cup of coffee, reach for your jacket and go for a quick walk in your local park.
Plan a quick energy boosting tour to break up the long afternoon hours. If you are thinking that you are too busy for that, I guarantee that those precious 10 minutes will yield good returns: renewed focus, increased productivity and energy.
Habit number 5: upgrade your caffeine
If you rely on coffees throughout your day to keep you going, you are going down the addiction spiral where more caffeine is needed to achieve the same energizing effect. Too much caffeine can lead to restlessness, stomach reflux, anxiety, and impaired sleep.
If you are having more than 2 coffees per day and the simple thought of stopping makes you shiver …consider starting your coffee reduction by substituting your coffees with a type of caffeinated drink which is healthier for you.
Exchange your cuppa for a matcha!
Matcha tea is a type of green tea which is unique because it contains a high level of an amino acid called L-theanine which is known to promote calmness without drowsiness. This helps in balancing the negative effect that caffeine might have whilst still promoting an energy lift.
If you would like more in-depth and personalized advice, book your FREE discovery call with me, I will be very happy to connect and help.
Wishing you the best health and vitality,
References:
Buckley JP, Hedge A, Yates T, Copeland RJ, Loosemore M, Hamer M, Bradley G, Dunstan DW (2015) The sedentary office: a growing case for change towards better health and productivity. Expert statement commissioned by Public Health England and the Active Working Community Interest Company. British Journal of Sports Medicine 2015;0:1–6. doi:10.1136/bjsports-2015-094618
De Souza M, Marcos A, Lamego MK, Flavia P, Barbosa Ferreira N, Simoes –Silva V et al. (2015) Comparison among aerobic exercise and other types of interventions to treat depression: a systematic review. CNS and Neurological Disorder – Drug Targets, 14 (9); 1171-1183
Gladwell VF, Brown DK, Wood C, Sandercock GR, Barton JL ( 2013) The great outdoors: how a green exercise environment can benefit all. Extreme Physiology & Medicine 2013, 2:3.
Marcos A, Maronelles P, Palacios N, Warnberg J, Csajus JA, Perez Margarita, Aznar S, Benito PJ, Martinez-Gomez D, Ortega FB, Ortega E, Urrialde R (2014) Physical activity, hydration and health. Nutricion Hospitalaria, 29(6):1224-1239.
Rodriguez NR (2015) Introduction to Protein Summit 2.0: continued exploration if the impact of high-quality protein on optimal health. American Journal of Clinical Nutrition, 101:1317-1319.
Wilson M-MG, Morley JE (2003) Impaired cognitive function and mental performance in mild dehydration, European Journal of Clinical Nutrition, 57(2): 24-29.
Yang A, Palmer AA, de Wit H (2010) Genetics of caffeine consumption and responses to caffeine. Psychopharmacology, 211(3):245-57.
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