Motivational Monday Volume 163! How to have more energy!

1. Lighten your load

One of the main reasons for fatigue is overwork. 

Overwork can include professional, family, and social obligations. Try to streamline your list of “must-do” activities. Set your priorities in terms of the most important tasks.

Pare down those that are less important. Consider asking for extra help at work, if necessary.

2. Exercise

Exercise almost guarantees that you’ll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising causes your body to release epinephrine and norepinephrine, stress hormones that in modest amounts can make you feel energized. Even a brisk walk is a good start.

3. Eat for energy

It’s better to eat small meals and snacks every few hours than three large meals a day. This approach can reduce your perception of fatigue because your brain needs a steady supply of nutrients.

Eating foods with a low glycaemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycaemic index include whole grains, high-fibre vegetables, nuts, and healthy oils such as olive oil. 

In general, high-carbohydrate foods have the highest glycaemic indexes. Proteins and fats have glycaemic indexes that are close to zero.

4. Use caffeine to your advantage

Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. 

It can cause insomnia, especially when consumed in large amounts or after 2 p.m.

5. Drink water

What’s the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It’s not some pricey sports drink. It’s water. 

If your body is short of fluids, one of the first signs is a feeling of fatigue.

Take Action:  

Which of these things will you use to create more energy for yourself?


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