feeling drained? here are 6 holistic strategies to boost your energy
1. GET AMPLE SLEEP
If your energy is low in the morning or dipping throughout the day, you might not sleep enough for your specific needs. Sometimes we go through periods of life (especially when we’re healing) where we require more rest and sleep than usual. We’re so programmed to view rest as ‘unproductive’ or ‘lazy’ but honouring when you need to slow down is one of the best things you can do to support your health, plus you'll regain your energy faster. Creating a bedtime routine, eating a balanced snack before bed, going to bed and waking up at the same time most days, and getting sun in the morning are all great ways to improve sleep quality.
2. BALANCE YOUR BLOOD SUGAR
You know when you feel like you have tons of energy only to crash a few hours later? Balancing our blood sugar throughout the day can help to minimize this feeling, keeping our energy levels even-keeled. Try choosing carbohydrates with a low glycemic index (think whole grains, high-fibre veggies, etc.) and pair carbs with protein and fat when possible (it makes a huge difference).
3. BE MINDFUL OF CAFFEINE
While caffeine might give us a temporary jolt of energy (it stimulates your nervous system by increasing brain activity, focus, and cognition), if you feel tired, irritable, and unable to concentrate in the afternoon, you might be experiencing a caffeine crash. For some people, caffeine can also interfere with sleep quality. The amount of caffeine you can handle will depend on how quickly your body metabolizes it. If you suspect you’re a slow metabolizer, some ways to cut back on caffeine are to make a milky latte, choose swiss-water decaf (which uses a chemical-free process to remove the caffeine) or switch to green tea (the amino acid L-theanine found in green teas has a calming effect, providing a more even-keeled energy boost).
4. HAVE AN AFTERNOON SNACK
Are you tired, or are you just hungry? Sometimes we forget that food = energy. So if you are feeling low-energy in the afternoon, opt for a balanced snack instead of that afternoon coffee. An afternoon snack will help you reach your daily calories (remember: women need at least ~ 2,000 per day) and help to balance your blood sugar between meals. While it’s tempting to skip your afternoon snack if you’re busy at work, meeting your daily caloric needs is even more crucial when you’re stressed (who isn’t) because our bodies need more energy, in addition to nutrients (like B vitamins, vitamin C, magnesium, and zinc) that can become depleted because of chronic stress.
5. STAY HYDRATED WITH WATER & ELECTROLYTES
Dehydration can cause us to feel tired, so drinking enough water (~ at least 8 glasses) throughout the day will help to keep us energized. That said, if you feel thirsty despite drinking tons of water, you might have an electrolyte imbalance—especially if you’re active or mostly eat whole foods, which are lower in sodium. In addition to water, we actually need a balance of electrolytes (minerals like sodium, chloride, potassium, magnesium, etc.) for proper hydration. I love adding LMNT to my water after a workout or sauna—not an ad, just a Holistic Nutritionist who’s passionate about hydration ;).
6. LEARN TO SAY NO
Sometimes, when we feel low energy it’s less of a physical thing and more of a result of saying ‘yes’ to too many things that should actually be a ‘no’. Relationships, conversations, habits—saying ‘no’ to the things that no longer serve us will create more space for the things that light us up, which is really the best energy booster.
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