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| 21'st Century Woman: Doing Business From Home Office. |
STEPS TO MAXIMISE YOUR ENERGY
When the day
is short and the grind is endless, it is
hard to keep your spirits up and your energy level high.
Whether it
is a demanding occupation, or endless house chores, many of us can use that
extra burst of energy at some point during the day.
Here are
some steps to help you get energised and maintain peak performance throughout
the day: Stay hydrated - Don't skip breakfast - Eat healthy
food - Six is better than three - Vitamin supplements - Avoid junk food - Get fit - Yoga, Pilates, and Tai-Chi
- Take a power nap - Drink caffeinated beverage - Natural health supplement
- Get adequate sleep - and Balance your life.
STEPS
1. Stay
hydrated - This is essential for maintaining good energy. An easy way to
stay hydrated is to carry a water bottle with you. Remember that simple
dehydration is a frequent cause of fatigue. Always have water handy, and drink
at least two litres of water each day.
2. Don't
skip breakfast -
Breakfast is the most important meal of the day, especially if you want to
maintain steady energy levels. Eat foods with complex carbohydrates (whole
grains), high fibre, protein, and good fats. Energy giving foods are needed to
energise your body. What you eat for breakfast determines how you will feel for
the rest of the day.
3. Eat healthy food - Be sure to
eat well-balanced meals throughout the day. A well-balanced, low-fat diet which include
fruits, vegetables, and lean meat will keep your body healthy and increase both
your physical and mental stamina.
4. Six is better than three - Eat
six meals a day, start
big and end small. Your first meal of the day should be your in between those meals,
you should eat at least four small meals to keep a steady flow of energy.
5. Vitamin
supplements - Everyone needs a little help to maintain a well-balanced diet
from time to time. We may not consume all the vitamins and minerals to keep our
health and energy at optimum levels. Taking multi-vitamin everyday can
supplement the nutrients that are missing from your diet, to keep you
energised.
6. Avoid
junk food - It is very difficult to resist binging out when under stress,
but whenever you feel like eating junk food, just grab a fruit or nuts instead.
Junk food neither gives you energy, nor the nutrients to revitalise your body.
7. Get fit - Regular
exercise will boost your energy levels and keep you healthy and strong as
exercise increases oxygen levels in the blood. Try to exercise for 20-30
minutes daily. You can take a brisk 10-minute walk, or use a treadmill.
8. Yoga, Pilates, and Tai-Chi which are proven to
be effective in boosting energy.
9. Take a power nap - Naps may
seem counterproductive, but studies have proven that a 30-minute nap, or less,
has the ability to restore wakefulness and promote performance and learning.
10 Drink caffeinated beverage - Coffee and caffeinated sodas can boost your alertness, however be careful
not to make it into a habit. The temptation to drink more caffeine to get even
more energy is hard to resist. Use caffeine in moderation. Coffee provides a
shot of energy; but it can also be counterproductive dependence.
10 Natural health supplement - There are many supplements out there specifically formulated to boost
your energy. Some of these herbal remedies include Eurycoma (Tongkat Ali),
Panax and Siberian Ginseng, and Liquorice.
11 Get adequate sleep - Most
doctors and sleep experts recommend at least seven hours sleep per night. Sleep
is nature's way of allowing us to recover from day-to- day stress. Mental
alertness, energy, and physical endurance are enhanced when an individual
follows consistent sleep habits.
12 Balance your life -
If
you constantly work long
hours day- and-night, you will soon feel tired with low energy levels, and your
job performance will suffer. It is important to maintain your focus and energy
during peak working hours, and take a rest accordingly. Life isn't all about work,
and you should maintain a healthy work-life balance whenever possible, by
making time for family, friends, and hobbies, etc. With more energy, you will
be able to perform better at work and play, and have better results.
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