In our busy modern world, it is so easy to become reliant on sugar and caffeine to get an energy boost.
But registered nutritionist Claire Turnbull says this can be a vicious cycle that can result in us feeling more tired. The lift you get from yet another coffee or something sweet is only temporary and just acts like a band aid masking the tiredness. You need to get to the root cause of why you are so exhausted in the first place.
If you want to feel good and fight fatigue, Turnbull suggests trying these five energy-boosting tips:
Manage your caffeine.
If you have a cup of tea or coffee in the morning, 12 hours later there is still around a quarter of that caffeine in your system. This may not impact your ability to fall asleep, but can affect the quality of your sleep, so you wake up feeling unrested and then…needing another caffeine-pumped drink!
While there are no official guidelines (other than for pregnant women), Turnbull recommends limiting your caffeine intake to around one to two shots of coffee or three to four cups of tea a day.
Get outside more often
Exposing your eyes to natural light is a great way to stop you from feeling so tired and can also boost your mood. When light hits the back of your retina it tells your brain to produce serotonin, which acts like a natural antidepressant. Plus, your body will also suppress melatonin, the hormone that makes you feel sleepy.
Ideally get outside within the first hour of waking and expose your eyes to light without sunglasses on for around 10 to 30 minutes, or whatever you can manage. Longer is better.
Keep yourself well hydrated
During the day, ideally your pee needs to be pale straw in colour to be an indicator that you have been drinking enough. Two or three litres of water is a good rough guide.
If you are taking B vitamins, this can affect the colour of your pee (making it fluro yellow!). In this case, colour is not an accurate indicator, so opt to track the volume you drink instead.
Take microbreaks
Regular small gaps in the day, even if for a minute or two, to disconnect completely from technology, noise and distractions, can give your brain a much-needed rest. Closing your eyes and focusing solely on your breathing can help.
Boost your protein and fibre intake
Ensure you are having enough protein and fibre in your meals to help feel full and reduce the need for a high-sugar snack.
Examples of protein-rich foods include meat, fish, seafood, eggs, tofu, tempeh, pulses, milk, yoghurt, cheese, nuts and seeds.
When it comes to fibre, the average New Zealander only gets around 20g a day in their diets – but women need 28g and men 38g. You should put fruit and veggies at the top of your list to meet your daily fibre need. Aim for two servings of fruit a day and five to six handfuls of vegetables. Opting for brown rice over white, oats over processed breakfast cereals, and dense wholegrain bread over a white loaf are steps in the right direction. For more about fibre, check this out.
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