I bet you can relate when you start the day full of energy, rush off to work and complete a heap of tasks before midday and then as the afternoon rolls in, your energy comes crashing down. This is all too common and so is looking for that quick energy boost that the beloved coffee and chocolate provide. But what if you didn't have to rely on stimulants for energy, instead you could generate your own energy and avoid the 3pm slump? I'm here to tell you how with these easy and nurturing steps...
A lunch-time walk
We spend so much of our time sitting, our body becomes lethargic and our blood flow slows down. Take a walk outside at lunch time or mid afternoon and get the blood flow moving to wake up your body. This will also give your mind a rest from the days tasks and give you a chance to focus on your self-care. There is so much to say about the benefits of moving your body to counteract the amount of sitting we do, along with getting fresh air and stepping away from screens. Let the sun hit your skin, breathe in the fresh air and allow your body to wake up and energise naturally from the gift of movement and natures natural resources. If you can't get outside, walk around and stretch your body. Do something :)
Eat real food
There's a huge difference between eating a carb loaded lunch and eating a lunch filled with quality protein, healthy fats and vegetables. If you're one to enjoy a big heavy lunch filled with starchy carbs, rice or pasta, chances are you will feel an energy crash hours later as the carbs raise blood sugar levels. Our body and our brain relies on good fats for energy and mental clarity, along with protein for strength and repair. Keep your carbs to a minimum at lunch time and prepare your breakfast and lunches with plenty of greens, some protein along with a serving of good fats ie. coconut oil, coconut milk, avocado, organic butter or ghee to sustain long lasting energy and balanced hormones throughout the day.
Ditch the sugar
What goes up, must come down! When sugar is added to coffee or your morning tea consists of chocolate, sweet muffins or sugary biscuits, your blood sugar levels peak and then they will start to come crashing down. The slump can occur immediately or even hours later and therefore some people don't link their food choices to their energy levels later in the day....but sorry to say, they are more linked than you potentially realise. If you're craving something sweet during the day, try berries and coconut yoghurt, a herbal tea or make your own refined sugar free healthy snacks to have on hand. Nuts and seeds are also another great alternative that will keep your hunger levels at bay and your hormones happy.
Get your Zzzz's
Sleep is one of the most important factors when it comes to energy levels and overall health and wellness. If you are not asleep by 10:30pm at night then your body is missing out on quality physical and psychological repair time, that is needed for your mind and body to function at it's optimal. If you're not getting to sleep by 10:30pm and enjoying at 7-9 hours of sleep each night, your hunger hormones will be affected, your energy will be up and down and this can affect you whole day by making poor choices regarding your nutrition and lifestyle.
So, in summary....jump into bed and be asleep by no later than 10:30pm to ensure you wake the next day feeling refreshed and energised. Choose a healthy breakfast and lunch with real food, say no to sugar! Take a walk on your lunch break or mid afternoon to soak up the sun, breathe the fresh air and get the blood flowing through your incredible body. Rest your eyes from the computer screen and switch your mind off from work for a few moments regularly each day.
Do this and watch your energy transform.
Yours in health,
Bianca x