The Ultimate Guide to Increasing Your Energy Levels

Do you often find your energy hitting rock bottom by mid-afternoon?

This is something many people struggle with, and frankly it ain’t much fun! You’ve deadlines to meet, and meetings to attend, and you’ve  certainly no time to crawl into bed for an afternoon snooze!

So, what’s the secret to boundless energy?

Unfortunately, there really is no secret. But, following a healthy diet and taking regular exercise will certainly be a huge help.

Healthy eating to increase energy levels

One of the main excuses people make for not eating well is lack of time. And, while it’s not always easy finding time to prepare healthy meals, you should really be asking yourself, “What’s the alternative?”

Let’s be realistic, if you eat junk, you’ll feel terrible…simple as that.

So, if you’re really serious about improving your health, you need to start putting some energy into looking after yourself.

Let’s start with the basics for a healthy diet…

#1 Aim to eat 4-6 small meals per day
Are you eating at regular intervals?

Many people fall into the trap of not eating for long stretches of the day, breaking for fast food, and then topping up with a huge supper later on. But, this certainly isn’t the way to increase your energy levels.

In actual fact, eating like this can lead to more stress, irritability, and decreased energy levels.

Instead try to eat 4-6 smaller meals each day to help regulate your blood sugars, and maintain a high energy level.

#2 Focus on whole foods
Eating a diet rich in whole, minimally processed foods is extremely important not only for your overall health, but also to maximize your energy levels.

To make sure you’re getting the most energy out of your diet eat a range of foods from all five of the main food groups. These are fruits and veggies, carbohydrates, proteins, dairy, fats and sugars.

Eat lots of fiber-rich fruits and vegetables
Aim for more than 5 servings of fruits and vegetables each day, preferably from whole produce, rather than juices.

A serving would be:

• 1 medium piece of fruit
• 2 small fruits, such as plums
• 1 heaped tablespoon dried fruit
• ½ cup diced fruit – fresh, cooked, canned
• ¾ cup fruit or veggie juice
• 1 cup raw leafy vegetables
• ½ cup cooked vegetables

Eat plenty of high fibre carbs
Contrary to popular belief, carbohydrates can and should be included in a healthy diet. If you make the right choices, and control your portion size, there’s absolutely no reason why you shouldn’t be eating them at each meal.

This is an excellent food group for providing energy for the body, but do make sure you go for high fibre varieties most of the time, as this will help to keep your energy levels stable.

Included in this group are wholegrain breads, cereals, wholemeal pasta, brown rice, and potatoes.

A serving would be:

• 1 slice bread
• ½ bun, bagel, muffin
• 1 cup ready to eat cereal
• ½ cup cooked cereal, pasta, rice, other grains, or potato

You should aim for six of more servings from this group per day.

Have protein foods at each meal
Eat around 3 portions from this group per day. Foods included here are meat, poultry, fish, legumes, eggs, and nuts.

Where possible go for lean or low fat options, and trim visible fat before cooking

A serving would be:

• 2 ounces of cooked lean meat, poultry, or oily fish (salmon, mackerel, sardines, herring)
• 5 ounces of cooked white fish
• 1 small tin of canned fish
• ½ cup cooked beans, peas, lentils
• 4 ounces of soy or tofu
• 1 ½ ounces nuts, nut butter, seeds

Eat 3 portions of dairy foods each day
Go for reduced fat or fat free options where possible.

A serving would be:

• 1 cup of milk
• 1 cup of yoghurt
• 1 ounce of reduced fat cheese (3 grams fat or less per serving)

Limit foods high in fat and sugar
Foods that are high in sugar, such as chocolate, cakes, and fizzy drinks will give your body an instant energy rush, however they can often leave your feeling more drained than before.

Fats are divided into saturated and unsaturated fats. Eating a small amount of unsaturated fat is actually good for the body.

However, try to steer clear of foods containing hydrogenated or partially hydrogenated oil. Instead, choose products containing 1 gram of saturated fat, or less, per serving, and limit your intake of butter, lard, and solid shortenings.

My top 7 energy giving foods:

• Rolled oats
• Berries
• Nuts and seeds
• Lentils
• Natural yoghurt
• Fresh figs
• 100% whole grain bread

#3 Don’t drink your calories
If you constantly drink sodas, fruit juices, creamy coffees, and alcohol you’re doing absolutely nothing to help you maintain a healthy weight, or increase your energy levels.

Although drinking caffeinated drinks can be effective as a short-term energy booster, drinking too much can actually leave you feeling anxious, irritable, and restless.

If you think you have a caffeine habit, work on slowly eliminating it from your diet. Instead go for plenty of water, aiming to drink 1.2 litres (6-8 glasses) per day.

#4 Avoid fast food
The only thing fast food will do for you is increase your waistline and cholesterol levels! It certainly won’t give you more energy – in fact it’s more likely to lead to an energy slump later on.

#5 Vitamins and nutrients
If you don’t give your body the vitamins and nutrients it needs you will increasingly find it more and more difficult to stay active.

One of the best examples is when your body doesn’t get enough iron, causing anaemia. This is when your red blood cells are unable to carry as much oxygen as needed to the organs and tissues. The result is that you feel faint, lethargic, and lacking in energy.

Try to eat plenty of iron-rich foods, including:

• Red meat
• Green leafy vegetables
• Pulses – peas, beans, and lentils
• Fortified breakfast cereals

Remember, you should be able to get all of the vitamins and minerals you need from your diet alone, without the need for nutritional supplements.

Lifestyle tips to increase energy levels

#1 Sleep well
This is an obvious one, but something many people try to skimp on. The simple truth is, getting a good nights sleep on a regular basis is imperative for high energy levels.

You should be aiming for 6-8 hours per night in a darkened room. Remember, light interferes with sleep, partly because it inhibits melatonin secretion, and therefore upsets the biological clock. So, it’s very important to keep your bedroom as dark as possible to make sure you get a full cycle of sleep.

#2 Exercise often
Regular exercise is a staple in the lifestyle of all high-energy people. You should be aiming for at least 30 minutes of vigorous exercise 5 times per week, but preferably more.

Exercise helps your body pump oxygen to the cells efficiently, and this is very important for energy production.

If you exercise regularly, you will also benefit from the feel-good factor that you get afterwards. This is due to a release of a chemical called serotonin. Serotonin is your body’s way of making you feel happier and less stressed.

Examples of vigorous exercise include:

• Brisk walking
• Jogging/running
• Walking up hills
• Cardio exercises

I’d love to hear from you, what are your tips to increase energy levels?

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