​4 simple ways to feel energised

Apr 04 2022

​4 simple ways to feel energised

Need more energy? Here are four simple ways to feel more energised – and there’s not an ounce of caffeine in sight…

Eat your greens, grains and protein

A diet that is full of quick-release carbohydrates like white pasta and white bread, caffeinated drinks and sweets, may provide a quick energy fix, but the energy spike doesn’t last long. Slow-release energy foods such as wholegrains, fresh vegetables and protein-rich foods will give you energy for longer. Peanut butter on wholemeal toast, or porridge oats will give you a great start to the day, and green leafy veggies are an excellent source of iron, and consequently energy, so heap your plate high whenever you can.

Keep moving!

As counter-intuitive as it may sound, exercise gives you energy. Yes, exercise requires an output of energy, but there’s a good chance you will feel energised after your workout.

How so? When you’re sedentary, everything in your body becomes sedentary as well. Your circulation slows down, your muscles weaken, your joints get tight and your brain gets foggy. Exercise reverses these slowdowns and leave you feeling lighter, stronger and more switched on, which is why a morning walk or run can make you feel amazing for the rest of the day!

Drink more water

Up to 60% of the human body is made up of water. The brain, vital organs and muscles contain even more than that. Even slight dehydration will cause body tissue to lose fluid and function less well, causing tiredness and poor concentration. If your lips are often cracked and dry, and your pee is a darker shade of yellow, you are probably not drinking enough water. To help keep you on track, your urine should be pale yellow or look like water. Aim for at least 1.5 litres of fresh water daily to stay hydrated.

Not a fan of water? Try adding fresh fruit to a glass of water or treat yourself to the new range of Pukka Aqua Herbs (£5.99 for 30ml). Natural and organic herbal elixirs that can be added to plain or sparkling water, choose from Chamomile Relax , Citrus Zing and Turmeric Active . Each is a tasty, healthy alternative to sugary drinks or squash, and every 30ml bottle contains 15 servings - small enough to carry with you and a great way to get your H2O on the go!

Bring your minerals into balance

Minerals, such as calcium and magnesium, are essential for turning the food you eat into energy. Unprocessed meat, grains, vegetables, fish and other healthy foods are rich in minerals. Magnesium is necessary for energy metabolism and normal muscle function. Extra magnesium in the diet can help with tiredness and fatigue. It can also improve sleep quality and relax tense, sore muscles. Good food sources of magnesium include green leafy vegetables, nuts, meat, dairy products, whole grain rice and bread.

Potassium contributes to normal muscle function. You may be low on this if you eat a lot of salt and processed foods. Look to turkey, fish, nuts, seeds, bananas, beans and shellfish for food sources of potassium.

Calcium is important for bone health (along with vitamin D, magnesium and exercise), and also energy metabolism and muscle function. Good food sources include dairy products, sardines, green leafy vegetables, tofu, nuts and many fortified foods.

Still need an energy boost? A.Vogel’s strawberry-flavoured Balance Mineral Drink contains magnesium, zinc, potassium, calcium and vitamin D, to help fight fatigue and tiredness. It also works well as a post-workout drink, helping to replace lost electrolytes and support muscle function. Available in 7 or 21 handy single-serve portions, simply dissolve one sachet into 150ml of water or milk, stir well and enjoy! It tastes great too, is suitable for vegetarians and vegans, and lactose and gluten-free.