In today's fast-paced world, it's easy to fall into a cycle of relying on caffeine and sugary snacks to get through the day, only to face sleepless nights and sluggish mornings. But there's a better way.
Boost your energy and fatigue
In the below blog, our Health Expert, Wendy Hill addresses one of the most common issues her clients face: chronic tiredness and low motivation. Drawing on her extensive background in naturopathy and nutritional therapy, Wendy provides actionable tips and strategies to help you break the cycle of fatigue and restore your vitality.
One of the most common things I hear in my clinic from clients is that they are tired of feeling tired all the time. Motivation is low and just getting out of bed in the morning is difficult. They spend the day snacking on sweet foods and drinking caffeine to at least give them a bit of energy and then find it difficult to sleep at night, creating a vicious cycle that is hard to break.
I am going to share with you my top tips from morning to night that will help to reset your body clock, boost your vitality, and give you back your spark.
Start the Day (the Right Way)
Starting your day right is the most important part and my absolute no-no is to snooze the alarm. Your body naturally produces cortisol in the mornings to help get you out of bed and if you are constantly snoozing that alarm, you are creating a yo-yo effect for your hormones and you just end up feeling worse. Set your alarm for the time that you know you need to get up, and then just get out of bed. If you have time, taking a short walk or doing some stretches will help get your blood flowing and set the tone for the rest of the day.
Make your first drink of the day a hydrating and refreshing glass of water; this will help flush out any toxins that have been released overnight. Personally, I like a hot cup of water with a slice or two of lemon.
Breakfast: setting the tone for the rest of the day
Breakfast is my favourite meal of the day, and whenever possible, I will enjoy a hot breakfast and savour a few minutes to myself before the day starts. Your breakfast is going to fuel you for the rest of the morning, so it’s important to make sure that you get a good source of protein, plenty of colour, and a healthy serving of fats. Unfortunately, many traditional breakfast foods are either nutritionally poor or packed with added sugars, such as toast and jam, or cereal with milk.
If you usually have:
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Cereal: check the label and opt for a cereal with less added sugars. Add a dollop of yoghurt, some fresh berries and a teaspoon of chia seeds to help moderate the glucose spike and improve satiety.
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Toast and jam/marmalade: swap for peanut butter and top with a sliced banana. Or why not make your own strawberry and chia jam? There are lots of simple recipes online.
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Fry-up: whip up an omelette instead, made with mushrooms, tomatoes, and peppers.
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Nothing: try a smoothie made with milk or water and some berries with a dollop of peanut butter. You can drink it on the go.
It’s not about making you take hours to prepare your breakfast or eating something that you don’t enjoy, just making these small tweaks to your usual choices can add extra nutrients and keep you full up till lunch.
Take a proper break for lunch
Take a midday pause to eat and hydrate; we need to activate our PNS (parasympathetic nervous system) in order to be able to digest food. If you have ever felt bloated and uncomfortable after eating your lunch whilst working, this is why. Taking a proper break, even if it is just a few minutes, will not only help digestion, it will help clear your head and boost focus.
I am a huge fan of packed lunches. I’ll often make several portions and pop them in the fridge ready for me to grab and go. I always feel very virtuous and safe in the knowledge that I know exactly what has gone into them. Just like breakfast, try to make sure you have a good source of protein, plenty of colourful vegetables and fruit, with a healthy fat. If you do this for every meal, it’s the easiest way to ensure you are getting the nutrients your body needs to fuel you and balance energy levels. Here are some of my favourites:
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Smoked salmon and beetroot salad
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Chicken and avocado wraps: pile cooked chicken, rocket leaves, and smashed avocado onto a wrap, roll and enjoy. Add some celery sticks and cherry tomatoes on the side.
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Sweet jacket potato with beans: next time your oven is on, pop a few sweet potatoes in and roast them. Top with beans and cheese if you fancy, and then you can simply heat and serve for lunch (they also freeze really well). Add some fruit for dessert.
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Pasta salad: next time you make pasta, add a bit extra and you can enjoy a delicious pasta salad for lunch. Mix with tinned tuna or salmon, chopped veggies (celery, peppers, avocado, and tomatoes work well) and stir in some good quality olive oil and a spritz of lemon.
If you haven’t made your own lunch, then you can still find healthier options at the shops. Opt for wholegrain breads instead of white with a good portion of salad. Freshly made soup and daals are also a great option. A ‘make yourself’ salad bar means you can be fully in control of what goes on your plate and avoid fried and processed foods.
Remember to hydrate; some of the signs of dehydration are brain fog and tiredness. Herbal teas not only hydrate, they can support your mood and your digestion too. Peppermint is refreshing or ginger for a bit of zing.
Beating the morning or afternoon slump
Ensuring all-day energy is about preparation and forward thinking. Many clients tell me that they manage to power through the day, but then they get home and are so tired that they just want to sit in front of the TV at night. Whilst this might be nice sometimes, having social connections has been shown to improve mood and is one of the key pillars of health.
Mastermind is my go-to supplement that I take either mid-morning or mid-afternoon on days when I have lots of appointments and need to stay focused or when I know I’ll be out in the evening. It mixes easily in water and makes a refreshing orange-tasting drink. Containing 11 active ingredients such as choline for motivation, B vitamins for energy, and omega-3 for brain function, it's a fabulous all-in-one supplement sachet that tastes great and keeps me hydrated and focused.
Cook Once, Eat Twice
Not everyone has the time or motivation to prepare a meal from scratch every night, not even me! My top tip for evening meals is to cook double; it saves on energy (yours and your fuel bill) and means that you have access to your own personal ready meal on those nights that you don’t want to cook.
Utilising gadgets such as your slow cooker or air fryer can be game changers in your kitchen. In winter months, I love coming home to the smell of a chilli or curry that has been gently cooking all day in the slow cooker. Or why not pop a couple of salmon fillets in your air fryer and open a bag of pre-chopped salad for dinner? I guarantee it’s quicker than ordering a takeaway and it’s certainly better for your health.
If you follow my tips for staying fuelled and hydrated all day, you should already be noticing the difference in your energy levels. But there is another key part of the puzzle, and that is sleep.
Getting a good night’s sleep
A good night's sleep is crucial for overall well-being. Establishing a bedtime routine can make all the difference. I enjoy a night-time herbal tea as part of my night-time ritual – look for something with lavender or chamomile, as these herbs are known to support deep, restorative sleep.
Putting devices away at least an hour before bed will help activate melatonin, as the blue lights emitted stimulate our brain and wake us up. Aim to get to bed before midnight and ensure your bedroom is cool, dark, and comfortable.
Sleep is essential for health; your body repairs and restores during this time. It takes time for your body clock to reset, so stick with these changes for a few weeks and you will notice the improvement to both your energy levels and your mood.
Bon appétit and sweet dreams!
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
