Are you struggling to get going in the morning or hitting a wall of fatigue in the afternoon? Your daily food choices & habits can have a profound effect on your all-day energy levels…
This month at Tonic Wellbeing, we’re focusing on what makes you feel alive! Energy management is central to this and is a great way to learn how to better manage your energy. Eating a healthy balanced diet is vital to maintaining good energy levels and preventing fatigue. Here are some of the best foods and accompanying daily habits to try to give you all-day energy:
Oats
Oats are one of the best things you can have for breakfast as their slow release energy gives you a steady supply of all-day energy throughout the day. They are complex carbs with low levels of simple sugars which reduces the chance of the mid-morning crash after eating sugary breakfast options too.
Bananas
Bananas are a great fruit option for energy as they’re full of carbohydrates which are rich in energy alongside vitamins like potassium and B6 to help boost energy production. They can provide the same amount of energy as a carbohydrate drink and is perfect alongside exercise.
Avocado
Avocado is one of the healthiest foods to include in your diet with a high level of unsaturated fats and calories alongside a good amount of fibre. This allows us to digest avocados at a steady rate and release the glucose into our blood slowly for a consistent supply of all-day energy.
B Vitamins
All B vitamins play a role in converting your food into energy that the body can use. Therefore, making sure you get your recommended daily amount will ensure your body has a reliable source of energy to call upon. Avoid deficiencies by eating a diet rich in whole foods such as fruits, vegetables, wholegrains, meat and fish. Fatty cold-water fish, such as salmon, sardines, and tuna, tend to be higher in omega-3 fatty acids.
Water
One of the simplest ways to increase your energy levels is stay hydrated. Aim for 1.2 – 1.5 litres per day. If you’re dehydrated, you may often feel tired and sluggish so getting the right amount of water every day is essential alongside a healthy diet. And remember you will need to top up extra if you exercise too!
Greek yoghurt
Greek yoghurt is a great source of energy as it’s packed with both protein and carbohydrates. This combination ensures that the energy is digested slowly, reducing the chances of a spike and crash.
Eggs
Eggs are a protein rich source of food to help balance energy levels throughout the day. They are also packed with B-vitamins too which as you know now are energy releasing. Eggs provide the body with plenty of nutrients for sustainable energy. One large hard-boiled egg contains about 6 grams of protein as well as vitamins & minerals to help keep the body feeling full for longer than other snacks.
Exercise Daily
A regular exercise routine not only boosts your fitness and physical health but also resets your mind and helps you to refresh and refocus. 30-minutes of a regular exercise routine is all you need to kick start your day. You can add skipping, walking, strength work or even plaites to enhance your mood and energy levels. Consistency here is key!
Control stress
Stress-induced emotions consume huge amounts of energy. Talking with a friend or colleague, joining a support group, or seeing a clinical support can all help diffuse stress. If you are a Tonic and Me subscriber, you can book a mental wellbeing 1-2-1, or a health check, to speak with one of our experts. Relaxation therapies like meditation, pilates and mindfulness are also effective tools for reducing stress.
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Summary
Energy levels are the foundation to physical and mental wellbeing, and resilience. Make time to invest and you will swap low mood and fatigue for all-day energy! If you are not sure about your energy levels and want to complete an energy check-in, request a self-scoring questionnaire by simply emailing us at: nutrition@choosetonic.com
Choosing healthy habits and eating a balanced nutrient rich diet are effective ways to help boost your energy levels. If you’re doing this and still struggling with fatigue, it may be worth having a discussion with your GP to check you for any underlying other health issues.
For more information about energy management, if you are a subscriber simply head to the Tonic and Me app to view this month’s topic in more detail.
If you are not yet a subscriber, then reach out here to find out more.
Employee health and wellbeing has to be a strategic priority. Our wellbeing programs are more affordable than you think, and the results speak for themselves! Here is a sample of one of our posters in this months topic: How to look after your energy at work We produce Posters and Boosts monthly to share with your people / teams, to keep the wellbeing conversations going and make sure it is consistently on the agenda. Have a browse of the app here and if you would like a demo please simply reach out to us.
