Feeling fatigued? A little under the weather? Like you’ve lost your spark? Feeling like this is becoming a normality for many of us. Consequently, it greatly impacts upon our happiness, vitality and daily enjoyment. In 2018, we live in a society where mental and physical exhaustion is influenced by an accumulation of factors, sometimes out of our control. We are inundated with responsibilities and stresses, no matter how large or small and as a result we begin to feel overwhelmed and not the best version of ourselves. However, living a little smarter and making better choices for your health you will be soon reaping the rewards.
Fight fatigue morning, noon and night with these 10 tips:
- WAKE UP HAPPY: Open the curtains, let in the morning light and some fresh air. This can wake up the senses without the need for artificial stimulants. You don’t have to be a yogi master to commit to a couple of simple morning exercises. Sparing just 5 minutes of time in the am to practise a couple of restorative stretches helps to relieve tension, open energy pathways, reduce pain and energise the body.
- BRAIN AND BODY BOOSTING BREAKFAST: Our body is crying out for nutrition after its nightly fast. Nourishing the body with wholesome and nutritious foods in the morning will provide you with far more benefits than a quick slice of toast. The combination of protein and fat balances fasting blood glucose levels, supports the adrenal glands to reduce fatigue, provides consistent energy to avoid mood swings in order to keep you satisfied over the course of the day. Choose protein rich breakfasts such as eggs, avocado, nut butters and organic dairy products and steer away from refined carbohydrates. Our longevity programme is jam packed full of essential nutrients to keep your brain and body young
- ADD IN AN ADAPTOGEN: Adaptogens have been used in Chinese and Ayurvedic practise for centuries due to their unique ability to adapt to the body’s needs. These botanicals have been found to be energising tonics to naturally support the body’s ability to cope with anxiety, fatigue and ageing. Adaptogens help to rejuvenate the adrenal system and help to regulate cortisol – the body’s stress hormone, supporting you from the inside out. Head over to our specific blog on adaptogens to find out more.
- EAT YOUR GREENS: Try incorporating dark, leafy vegetables into your diet. Blending them ensures that the high amounts of phytonutrients, antioxidants and digestive enzymes readily available to every system in the body quickly and efficiently. How about supercharging your smoothie with kale or spinach. Doing this can boost immunity, aid digestion and support mental clarity.
- TAKE A MIND BREAK: Stuck in the office 9-5 staring at your computer screen can cause havoc with our stress and energy levels. Listening to relaxing music, deep breathing or stepping away from the desk for 5 minutes helps to slow your heart rate. This supports a clearer a mind and calmer body to sustain you throughout the day.
- MAKE LUNCH A LARGE: Our digestion is at its highest at lunch time, make use of this physiological advantage by choosing a highly nourishing and sustaining lunch. Avoiding grazing as your energy levels will only deplete into the afternoon, this will have a great impact on your mood, work ability and fatigue. Focus on eating wholesome, unprocessed ingredients high in protein, healthy fats and vegetables.
- CONNECT CORRECTLY: Abuntu, an African term that means what makes us human is the humanity we show to one another. Relate and connect with your co-worker, the postman, the barista making your coffee. Communicating and being present in these moments, stepping away from technology and everyday problems, even for a few moments per day has the ability to connect and energise us.
- POWER DOWN YOUR BODY: Everybody has their own way to destress. Some people like high intensity exercise, others a peaceful walk or delving into a book. Right before bed we urge you to try out some simple restorative yoga. Not only can this prepare the body for sleep but it also relaxes the mind. Even the simplest exercises of ‘’Legs up the wall’’ for 5-10 minutes feels so great after a day on your feet.
- POWER DOWN YOUR HOME: Practise and electronic sundown in order to trigger to the mind and body that it is time to sleep. At 10pm, turn off all of your technological devices and scan your bedroom for glowing or flashing lights that can interfere with the body’s ability to produce melatonin. A lack of melatonin can cause sleep disturbances, stopping you from getting a restorative nights’ sleep you need to feel full of vitality the next day. Using black out curtains or trying wearing a sleep mask to limit the amount of light.
- DOWN TO A TEA: It is very traditional to consume a cup of tea close to bed time. Even small amounts of caffeine consumed late into the evening can cause sleep disturbances, frequent use of the bathroom and dehydration. Try winding down with herbal teas instead such as camomile or peppermint to aid digestion and a restful nights’ sleep.