Last week I wrote about the importance of committing to including your self as a high priority and committing to it no matter what!
This week I want to talk a little bit more about many mothers #1 complaint, low energy. When you suffer from low energy, almost every other area of your life suffers, simply because, you don’t have the energy to deal with it. According to a recent Ipsos Reid poll 41% of Canadians “find it hard to include healthier food options on a daily basis because their life is so hectic”. Ironically, it is exactly at these times when we need the most energy and should therefore be paying the most attention to our diets so that we can get our bodies through these stressful times with as little health consequence as possible.
If you are committed to starting a new exercise program you will need the energy to assist with the follow through. Read below for my Top 3 Tips on how you can boost your energy naturally!
Tip #1 – Get enough sleep. We all have more to do than hours in the day and something has got to give. Just don’t let it be your sleep. The more you have to do in a day, the more emphasis you should place on a good nights sleep. This may seem counterintuitive, but if you are well rested your productivity and efficiency will go up dramatically, resulting in more done in less time.
Did you know? People who sleep less weigh more. This is a fact and is a result of a hormone imbalance that happens when we don’t sleep well. These hormones make us hungrier and make it harder for us to feel satisfied, resulting in overeating and excess weight.
Tip# 2 – Eat a hearty breakfast complete with whole grains, fruits and healthy fats. Try steel cut oats topped with half a banana, two tablespoons of crushed walnuts and a drizzle of real maple syrup on top for a hearty breakfast that will last you for hours! After breakfast eat a balanced snack or meal every 3-5 hours; choosing from a variety of healthy, whole and natural foods complete with protein, whole grains, fruits and vegetables. Eating a good breakfast and regularly spaced, healthy snacks and meals will keep your blood sugar levels steady and stop you from reaching for those energy sapping sweets and caffeinated beverages.
Tip # 3 – Stay well hydrated. The number one cause of afternoon fatigue is dehydration. Because many of us are overtired, we rely on coffee after coffee to keep us alert. Not only does all this coffee have a dehydrating affect on the body, making us feel more tired, it can interrupt our sleep, exacerbating the problem in the first place. So what do we do? Rather than breaking the cycle, we reach for more coffee! All this caffeine may make us feel like we have energy, but when the high is gone, we often feel lower than before our last cup. Our bodies don’t like this roller coaster effect and long term we suffer the consequences. So keep your caffeine down to 1 or 2 cups a day and instead replace the rest with water and herbal teas.
So what are you going to do with all this extra energy?
Eating extra protein two hours prior to a strenuous workout will optimize your energy level during your workout. That way, you won’t run low on fuel before you have completed your exercise goal for the session.
Dear Bittersweet As for your sleep – Wind down should start as you are putting your baby to bed. Turn the lights low, turn your phone and your tv off. When the baby is safely in bed, make yourself a hot cup of relaxing tea and go to bed. As for all the xtra things you have to do, they can wait. Before bed, write down the list of what you want to accomplish the next day and then forget about them…then actually do them the next day. Are you taking a calcium/magnesium supplement. Magnesium is a great relaxant that may help you stay asleep.
Dear Elizabeth – You may have been dehydrated and so need to consume at leat 4 ounces of water every 15 minutes or so when you are running. Drink plenty of electrolyte rich fluids and monitor your urine, it should be clear and frequent. This means you are well hydrated. Another thing is you may not have refueled your muscles well enough after your run. Here are some tips:
1 – Continue to eat plenty of post-marathon recovery carbohydrates to refuel your muscles. This includes whole grains – bread, rice and pasta – and fruits and vegetables.
2 – Take in adequate protein – meat, dairy and fish – to help in healing damaged muscles. (If you prefer not to eat animal products, get plenty of protein from beans, legumes and soy.)
3 – Consume potassium-rich fruits and juices, such as bananas and orange juice, and salty foods to replace electrolyte losses.
4 – Get something to eat right after running. Consuming at least a small amount of carbohydrates within the first 20 minutes after running has been shown to optimize replacement of muscle fuel.
I have been training for a marathon and had my 32k run on Sunday. By Wednesday I felt like I didn’t have a muscle or ounce of energy left in my body. I am not sure if it is from training or dehydration. Any suggestions?
I would love to go to sleep earlier! I find it really hard to 1) get everything done and 2) wind down. I know I need more sleep but I sometimes wake up in the night thinking about everything I have to do. How can I get more sleep when I can’t even sleep when I am sleeping?!
I have two young kids myself and get woken up through the night often. The only thing you can do about the fatigue is go to bed early, really early sometimes. It may not seem like much fun but your body will thank you for it. Think about it like taking your medicine, if you want to feel better (ie. less sleepy) then you just have to put on those pyjamas and go to bed!
I try to get more sleep but with an infant I find it really tough. I do feel tired…a lot but I am hoping this is just a temporary state. So many of my friends say that they average about an hour less sleep post-kids. Is this what is in store for me long term??
Cristine i cant agree more about the sleep..I wish people would even try going to bed earlier for a week. I have had so many clients address the component and it make a HUGE difference.
I have written about sleep and results numerous times. I hope people take this advice to heart!