Have more energy
We all feel like we could do with a little boost now and then, and luckily it only takes a few small changes to lift your energy levels. Everyday things like what you eat, what you drink and how much you move can be the difference between feeling sluggish and being full of beans.
Small changes to give you more energy:
If you’re a smoker, stopping smoking can boost your energy levels in a matter of weeks. This is because within 2 to 12 weeks of stopping smoking your blood circulation will improve, which makes any kind of physical activity much easier. This can make walking to the shops or going out or for a run a lot less effort.
Combine this with the increase in oxygen your body will get from your lungs as they heal and you should see a real improvement in your overall health. Stopping smoking also boosts your immune system helping your body fight off things like colds and flu more effectively. All this should leave you feeling less run down and more energetic.
Drinking too much can make you feel tired, sluggish and generally a bit under the weather. If you can reduce the amount you usually drink each week by as little as one or two drinks a day you should quickly start to notice that you have more energy.
Energy comes from the foods we eat, so it’s no surprise that improving your diet has a direct impact on how you feel. Eating a healthy diet and staying hydrated can put a real spring in your step. Here are a few handy tips that you can use to help you improve your diet.
- Eat at regular intervals
- Don’t skip breakfast – it gives you the energy you need to start the day. Remember to go for healthier options, such as porridge with fruit, vegetable omelette, or wholemeal toast with a scraping of low-fat spread or jam
- Aim for at least 5 fruit and vegetables a day
- Swap white rice, pasta and bread for wholegrain varieties. Wholemeal varieties release energy gradually and will keep you fuller for longer
- Iron-rich foods help prevent fatigue (red meats, green vegetables and fortified foods such as breakfast cereals are good sources of iron). Eating a range of different foods is best.
- Stay hydrated, ideally by drinking water or low fat milk
- Reduce the amount of food with added sugar such as sweets, cakes, biscuits, fizzy drinks and chocolate
- Make sure you eat the right amount for your activity level. The average man needs around 2,500 calories a day, and the average woman needs around 2,000 calories.
If you’re not very active at the moment, you might find everyday activities like going to work or cleaning the house pretty tiring. Starting to be more active helps your body build up additional muscle and endurance that will make everyday tasks easier.
And not only does it make everyday life easier, you should also have lots of energy left over to do something else you enjoy.
Whatever size, shape or age you are, there’s an activity to suit your lifestyle.