When I talk to other women about their health, the topic of fatigue almost always comes up, and more specifically, it’s the afternoon energy crash that happens somewhere between 2:00 and 3:00 in the afternoon.
(Don't feel like reading? Just watch the video, it contains the same information.)
A lot of times, when that energy crash comes, it’s because of what we ate at breakfast and lunch.
When simple carbohydrates are eaten on their own it can quickly satisfy your hunger and give you an energy boost, but both are only temporary, and it leaves you craving more simple carbs when your energy drops a few hours later. And then you’re on a blood-sugar rollercoaster.
So when you eat simple carbs, like bread or pasta, make sure to pair it up with a healthy fat and a protein to balance your blood sugar, so you prevent the energy crash and so you’ll feel fuller longer. When you include protein, from either plant or animal sources, and good fats like avocados, nuts and seeds and healthy oils like coconut oil and extra-virgin olive oil your meal is more 'fulfilling' and contains the proper balance of nutrients, which will keep your energy levels up.
There’ll be no need for cravings because your body has what it needs. The body only craves things because it’s missing something. These simple changes in your eating will make a big difference in your energy levels throughout the day.
Another reason for a lack of energy is not getting enough daylight and movement. Our bodies were not created to sit indoors at a desk all day long without daylight and the ability to move around. But I also get that’s the reality for a lot of people because it was my reality for many years. That doesn’t mean there aren’t things you can do though. Try getting out for a walk on your lunch break for both exercise and daylight.
Exposure to daylight will help your natural rhythm, with the bonus of helping you sleep better at night.
Last but not least, water is a simple and really effective way to boost your energy levels. Every system in your body needs it, and when we don’t have enough, we become dehydrated, and dehydration leads to feeling tired. Try drinking 8 glasses of water in between meals spread throughout the day and see how much better you feel.
Don’t wait until you’re thirsty, because by that time you’re probably already dehydrated.
So here you have 3 simple, yet really effective changes that will help boost your energy throughout the day.
If you try these tips and you’re still finding yourself dropping tired in the afternoon, there may be more going on and I would love to help you by looking into it further with you. Just send me an email HERE.
Until next time,
Water is one of our most important nutrients (and it might seem kind of boring, but it's actually my favourite drink!)
I know it seems like such a simple thing, but drinking enough water can easily become overlooked for people who aren’t used to drinking water regularly, and they can be easily become dehydrated.
Paying attention to daily water intake is important and might take some pre-planning if it’s not something you’re used to doing.
Try to prevent even mild levels of dehydration as even being slightly under-hydrated can impede our daily performance.
The following symptoms may indicate even just a mild hydration:
Here are just a few of water’s many benefits and functions:
Urine output and sweating make up your greatest fluid loss, but other ways fluid is lost is
in feces, through exposure to humid or warm air and when you exhale.
Don’t rely on thirst alone as an indicator to drink water because you are already
slightly dehydrated by that time. A good tip is to aim to drink on a schedule of 1 cup every hour.
An easy way to monitor your hydration levels is to check the colour of your urine.
Great news if your urine is clear or pale yellow! That means you are adequately hydrated, but if your urine is darker like apple juice, you need to increase your water intake.
If you are eating A LOT of fresh fruit and veggies then that also counts towards your water intake, but if you’re eating a lot of processed, boxed foods or eating out at restaurants often, then you need to increase your water intake to help flush the extra toxins out of your system.
If you find plain water too bland or boring, here are a few helpful ways of upping your water intake:
Personally, I take my water canteen with me everywhere I go and sip water all throughout the day.
Comment below - are you currently a water drinker? Yay or Nay? If 'Yay,' what are your best ways of remembering to drink enough?
Until next time,
As a Registered Holistic Nutritionist, May Anne's passion is working with women who have lost themselves in the busyness of life and don't feel comfortable in their skin anymore. She uses a step-by-step program that includes nutrition and lifestyle strategies, along with coaching and support, leading them to feeling vibrant, energetic and confident in their skin, without dieting or spending hours in the kitchen.