Let’s bring it back to basics. If you are feeling fatigued, low energy, exhausted, stressed, unmotivated, emotional, lacking enthusiasm to get up and go, then this blog post is for you. I am intentionally keeping these 5 tried and tested tips (by me) simple and achievable.
The tips I have mentioned here are from my own personal experience of trying to regaining my own energy. I strongly advise you to be an advocate for your own wellbeing, and bear in mind what works for one might not work for another.
The symptoms I have named above appear all too often with the clients I am working with. Personally I’ve been there and fully get it! I understand when you are so tired, your body aches with tiredness, your eyes just want to close and your body is literally screaming at you to do something to improve your wellbeing but you just can’t mustard up the energy to do anything about it.
So here they are, 5 simple steps you can implement right away and start getting your energy back. If you do follow these steps I would love to hear how you are getting on with them, are you finding a difference, feeling good, what challenges are you facing?
1. Acceptance: This is a simple step, please don’t over look it. To move on and evaluate how far you have and will come, you need to first accept where you are health wise. Look at ALL of your symptoms, even ones that might not seem so important, write them down, all of them!!!! look at your physical body – the condition of your skin, nails, lips, hair? Any aches and pains and where? Energy levels? digestive system, do you have IBS, constipation, reflux, indigestion? Emotionally how are you doing, feeling? stressed, worried, anxious, depressed? are you feeling good overall? motivated? work life balance? diet? what do you eat? Your aim here is to create an overall view of your health and wellbeing and accept that this is where you are and in doing so you might start to see areas that you can improve on. If you don’t know where you are now, how will you know where you are going with your wellbeing and that you have improved?
Tip: Get a journal or copy book just for you. Write down all your symptoms and every now and again revisit it, hopefully you can start to tick symptoms off your list. Use the same journal for daily gratitude and positive affirmations!
2. Hydration: Water, water, water!!! I’ll make a wild statement here and bet that the majority of us with low energy levels are not hydrated adequately. Your challenge for this step is to drink 1 litre of water every morning. Yes, you heard me, 1 litre of water every morning, this is before you eat or drink anything else.
Here is the reason why. If you are currently not hydrated, you wake up in the morning and your energy levels are a bit mmhh, you might automatically (on auto pilot or out of habit) go for the coffee / tea / caffeine drink to help give you a boost. These drinks are known as diuretics, meaning that they will dehydrate your body even further and for the rest of the day you might be playing catch up to try and re hydrate your body. Give your body the kickstart it needs in the morning and re hydrate with water.
Drinking 1 litre of water before any food or drink goes into your system, helps to flush out toxins, re hydrates your body and will ultimately give you more energy. If you are dubious, try it for a week – 7 days straight and see of you notice a difference. This has been the biggest game changer for me and I was pretty doubtful starting but willing to try, now if I don’t drink the litre of water or only drink half of it, I feel it and my day is totally thrown.
For the remainder of the day, aim to drink another 1-2 litres of water or herbal teas, and reduce your intake of coffee and tea.
TIP: invested in a 1 litre bottle that I can reuse, fill it going to bed, add a squeeze of lemon juice if you wish and have it by your bed for morning. Start drinking it as soon as you wake up and you will have it achieved in no time.
3. Gentle Movements:
You need to use energy to create energy. If you are suffering from the symptoms mentioned above, this step might make you cringe, how can you possibly think about “exercise” when you are so so tired. Gentle movement is all about peeling in back to basics, work with your body.
The idea behind gentle movements is replenishing your body not exhausting it. Aim for 30 minutes of gentle movement every day, yes every day – 7 days a week. Gentle movement can be anything from gentle meandering walking, walking at a toddlers pace, swimming, gentle yoga class. It’s reconnecting back with your body, allowing it to move at a pace its comfortable with. If you have all the symptoms of fatigue and tiredness, for now high intensity workouts might leave you feeling more drained and exhausted, using up what energy you have and leaving you feeling deflated not energised.
Again, I am speaking on the topic of those of us with really low energy. when you feel yourself improving (and you will) you can start to build up your exercise routine, but for now, just take it slow, the aim is regenerating energy not using what little of it you have.
Tip: Get a friend on board, make sure they know the aim is slow, gentle movement and buddy up, keep each other on track and accountable.
4. Daily self care: This can come in many different forms and is very much specific to you as an individual. What can you implement each day as your self care? (going for your gentle movement walk or yoga class doesnt double up as self care!!) Take 5 / 10/ 20/ 30 minutes a day and practise some self care, this can be reading a book, mindfulness colouring, painting, meditation, journaling, gardening. It’s something that you enjoy doing and feel good doing.
Tip: Do what you love and do it often!
5. Wholesome Foods: Simplicity is the theme of the 5 tips and this is no different. Wholesome food could do with it’s own blog not just a paragraph, however, the aim here is to keep your foods simple, whole, natural. The easiest way to do this is to actually make your meals from scratch. Avoid using processed foods, high sugar content food, preservatives etc. What we eat has a massive impact on our health and energy levels. I slowly introduced wholesome foods by picking 1 new recipe a week and trying it. I make my own bread, usually porridge bread. Slowly but surely my weekly menu changed and we now eat predominately whole foods all made from scratch.
Tip: Buy a new cookbook for inspiration or ask friends for their favourite meal, invite them around and try to recreate it using whole foods.
I sincerely hope that the information given here will inspire you to implement some positive simple changes to your daily life and have a positive knock on effect on your energy levels.
As always, if you have any health concerns or long term, on going issues or symptoms I strongly advice visiting your GP and speaking with them about your symptoms.