Are you waking up fully charged and raring to go – but then hitting the wall by 3pm?
Getting stressed as fatigue sets in before the sun is not good, then along comes Mr Frustration as you run out of time (yet again) and fail to tick off your to do list. Falling behind on work gets you more stressed, tired and leaves you mentally drained – then round we go again in the circle of hectic life. You may ask yourself: ‘Am I getting older and slowing down?’. Face the facts most of us experience energy dips and just crack on! Seriously, we all need a little help no matter how much endurance we have; eventually physically and mentally we all hit the wall.
10 tips to stabilise your blood sugars and keep your energy going all day
1. Good morning breakfast!
Not fuelling up by skipping the most important meal of the day can lead to poor concentration, tiredness and headaches. So enjoy a balanced morning breakfast, packed full of nutrients, to keep your body healthy and in peak performance – and you’ll be sprinting out the door!
2. Watch the carbs
These slow down digestion; releasing energy slowly which helps to stabilise blood glucose levels. Making you feel fuller for longer, which helps with weight loss. Eat tons, anytime. Examples: vegetables, fruits and legumes.
Eat moderately, up to 3 hours after exercise, otherwise go easy on portion size. Examples: Quinoa, potatoes, yams, oats, cereals.
Refined sugary carbs:
Take advantage of refined sugary carb foods by using nutrient dense sources like dates, raisins, figs and nutrition bars during and after exercise for fast recovery.
3. Snack mindfully
Ditch that mid morning cookie for a healthy nutritious snack. Nuts, seeds and fruit, or veggie sticks with hummus. Boosting your intake of wholesome natural foods packed with vitamins and minerals. Keep variety, moderation and balance in mind.
4. Good healthy fat
Nuts and seeds, oily fish, avocado, eggs. Fats are essential to absorb fat-soluble vitamins: A,D,E and K.
5. Sugar crumb
Cookie crumbs from nibbling away while having a bad day will send your blood sugars on a roller coaster ride. Yes you’ll get the energy hit as sugar is rapidly absorbed and turned into glucose and released into your bloodstream, but your pancreas is now working on overdrive to produce insulin to control these sugar levels. Not good, as sometimes the body over-adjusts itself, causing the blood sugar level to drop rapidly – then hello energy slump about 30 minutes later. So remember to keep those sugary snacks under control, and consume natural sugars from fruit or juice in moderation to give you the energy without the dip.
6. Drink up
Your body needs a certain amount of water to function. When you don’t have enough water, everything slows down and becomes less efficient. Water is best, but other liquids like milk, coconut water and fruit juice are good sources too.
7. Caffeine hit
Caffeine is a stimulant, so it will give you a temporary energy boost. As long as you keep your caffeine intake moderate — about the equivalent of 2 cups to 3 cups of coffee (200 mg to 300 mg of caffeine) a day it won’t do you any harm. Go easy if you suffer from anxiety, as caffeine makes it worse, space your caffeine out throughout the day.
8. Get moving
Exercise increases your endurance and makes your cardiovascular system more efficient, and the more you exercise the more efficient your body becomes at burning fat for energy. So you’ll find that you’ll have more energy in your everyday life, and what’s more you’ll feel happier, less stressed, have a better nights sleep, lose more weight, gain more muscle, and your bones and muscles will be stronger…the list goes on. So what are you waiting for get going!
9. Fit it in
Planning is key to fitting in exercise. We all have an excuse, too tired, too busy, too stressed, have more important things to do…really are these more important than your health? Make time for health, fit it in to your schedule each week. Find what you enjoy and do this regularly so it becomes a good habit. To get going you need to be accountable to yourself, so write it on your calendar, diary or whatever you like to use to organise yourself, then make time for yourself, your worth it.
Most of us need 7 to 9 hours sleep per night, according to the National Sleep Foundation. So if you miss out on sleep, not only are you not giving your body the time it needs to carry out all its functions to keep you healthy, but your mental functioning may suffer too. So establish a bedtime routine, and get to bed on time, to allow yourself to relax and unwind and prepare your body and mind to sleep.