Even if you eat a healthy, balanced diet, you are unlikely to get all the vitamins and minerals you need for optimal body function and great energy. Vitamins and minerals are important for all bodily processes that help us feel and look great, so swallow or chew a vitamin that suits your specific needs. There are vitamins aimed at those who are very active, those with stressful busy lifestyles, over 50’s, students, and mommies to be.
Only consume Low-GL foods and drinks:
Having fluctuating blood sugar levels is the greatest cause of low energy and fatigue. Low Glycaemic Load foods help to balance your blood sugar levels, which means balanced energy levels. Eating 5 balanced Low-GL meals a day will help give you fantastic energy levels throughout the day and allow you to wake up refreshed and ready for action.
Give your body the wake-up it needs with a healthy Low-GL breakfast like oats, raisin-free muesli or scrambled eggs on rye bread. Eating a nutritious breakfast will help give you that extra bounce during your day.
Eat smallish meals:
The after-lunch slump is normally the worst energy dip of the day. This is because when we eat a big meal your body puts all its energy into digestion. Eat 5 meals a day to make sure you don’t get hungry. Eat a healthy snack between your breakfast and lunch and again between lunch and dinner so you are not ravenous for your main meals. Healthy snacks include a boiled egg, a small fruit with a few nuts, a low-fat yoghurt, G.I. Lean Firm & Lean chocolate, vanilla or strawberry shakes and some lean biltong.
Caffeine gives you a short term energy boost followed by an energy slump greater than before, which results in some people having many cups of coffee a day. Stop the repetitive cycle of energy highs and lows by switching to organic decaffeinated coffee and herbal or caffeine-free teas. The first few days might be a struggle, but after a while of being caffeine-free you will have loads of extra energy.
Refresh your body with water:
A glass of cold water can revive you and give your energy levels a reboot. Often when we are hungry or tired what we actually need is water. Make sure you are drinking enough water a day, +- 8 glasses is sufficient. A handy tip is to keep a water jug or bottle at your desk or within eyesight.
Stay away from sugar:
Sugar shoots your energy levels to the sky like a rocket and then sends it plummeting to earth. For consistently great energy, avoid chocolates, sweets, sugary beverages and beware of hidden sugars like those in iced tea, yoghurt, rusks, diet biscuits, low-fat dressings, breakfast bars or fruit rolls. Replace the sugar you have in your tea of coffee with xylitol, which promotes healthy blood sugar levels and has 40% less calories than sugar. Try G.I. Lean’s Xylitol, which is suitable for diabetics when used as part of a balanced eating plan.
It seems like the opposite of what you should do, especially when you are tired. Experts say doing exercise helps to increase your overall energy. In experiments conducted by Robert Thayer, PhD, at California State University, a brisk 10-minute walk not only increased energy, but the effects lasted up to two hours. And when the daily 10-minute walks continued for three weeks, overall energy levels and mood were lifted. We recommend that you do 30–60 minutes of exercise 5 times a week.
Get more Sexercise:
Not only does sex raise your heart rate but it also gives you an endorphin rush, which helps you have more natural energy.
Even if you have had plenty of sleep and are in good health, stress can cause you to be mentally and physically exhausted. Not dealing with anger, emotional pain or not allocating relaxing downtime can cause a build-up of energy-sapping stress.
To acknowledge stressful aspects of your life, write down things that have been worrying you, and then write down solutions, options and people who can help you next to that. This helps to get the issues out of your head and onto the page while putting them into perspective so you can stop worrying about them.
Find activities that help you relax and try to include at least one in your day. Stress relieving ideas include reading, listening to music, talking to those closest to you, going for a walk outside, exercise or having a bath. Making time to relax will help relieve tension and give you increased energy.
Get enough quality sleep:
Lack of good quality sleep can leave you irritable, moody and even give you similar bodily reactions to that of a drunk person, including slowed speech, reduced brain functioning and increased clumsiness. Continued sleep deprivation can lead to poor decision making, a poorly functioning immune system, lessened stress-handling capabilities and a general feeling of constant fatigue and ill health. 8 hours of unbroken sleep is optimal for good health.
The best thing to do to get a great night sleep is to not eat at least 2 hours before bed, to stay away from caffeine after 4 p.m., to quit smoking and to avoid alcohol. For an ideal sleep environment, darken your room (the darker the room the better the sleep), turn your clock away from you and put your cell phone on silent and face-down. If you battle to fall asleep, try reading with a soft bed-side light or taking a relaxing warm bath before you climb into bed.
Wear bright clothing:
It sounds silly but wearing bright colours helps to project a positive mood to others, which helps them reciprocate that mood towards you. Try wearing clothing items that are bright red, pink, turquoise, yellow, orange, green, or purple. Bags, scarves and shoes do count.
See the glass as half full:
Keeping up a positive attitude really keeps your energy levels up. Dismiss negative thoughts and replace them with positive ones.
Dress your best:
Looking good does more for you than you think. It helps you feel better about yourself, which magically helps to give you more energy and confidence. Whatever your size, height or facial structure, making an effort with yourself makes a world of a difference. So slip on those heels, wedges, jewellery and pretty clothes and have a great day.
Combining exercise, the right eating habits, a positive mindset and supplements is the smart way to increase your energy. Aiming to have extra energy using these four aspects will help you to achieve better results than one alone. Discover what G.I. Lean products can help you with. Choose the ones that best fit your goals.