Feeling fatigued? If you work in the care industry you are at an even higher risk of feeling tired and drained due to long hours, being on your feet all day and having an emotional aspect to your job. Here are our top tips for boosting your energy. Even better, most of them are fast and cheap!
The Dangers of Fatigue
None of us like feeling tired, but there are very real risks associated with fatigue:
- Tests have shown that fatigued workers don’t perform as well and are less productive in their jobs.
- Fatigue affects your judgement, perception and your ability to think clearly.
- People who work shifts are 6 times more likely to have a car accident due to tiredness.
How to Beat Fatigue
Obviously, the best way to treat fatigue is to get a good night’s sleep; experts recommend 8 hours, and avoiding computers, tablets and smartphones before bed as these can decrease melatonin production which is essential for healthy sleep.
However, if getting enough shut-eye isn’t an option in the short term, here are some top tips for boosting your energy levels.
CHOOSE PROTEIN AND FIBRE FOR BREAKFAST
EGGS, PORRIDGE OR SMOOTHIES ARE GREAT
We know that breakfast is the most important meal of the day, but it is also the easiest to skip! Loading up with protein and fibre in the morning can keep your energy levels high throughout the morning. Try scrambled eggs with smoked salmon on wholegrain toast, or whip up a quick smoothie. (We will be sharing some recipes soon during #foodiefeb)
DEHYDRATION IS A COMMON CAUSE OF FATIGUE
Staying hydrated can actually help you to feel less tired. Whether it is water or a soft drink, keep sipping through the day to keep fatigue at bay.
EAT YOUR GREENS
VEG SUCH AS BROCCOLI AND SPINACH KEEP IRON LEVELS HIGH
Iron deficiency is a common cause of chronic tiredness. Your body needs iron to help red blood cells to carry oxygen. Spinach, kale, brocolli and red meat are packed with iron and other vitamins and minerals that are needed to keep your blood supply oxygen-rich. Luckily we have some great green smoothie recipes to sneak more of these foods into your diet without even noticing! (Find the recipes using #foodiefeb)
JUST 30 SECONDS CAN GET YOUR HEART PUMPING
Get your heart rate up to boost circulation of blood to your muscles and brain. Just a few jumping jacks can send the cobwebs flying and make you feel more energized.
TRY A JUICE
JUICING CAN GET NUTRIENTS INTO YOUR BLOODSTREAM QUICKLY
Juicing is one of the latest health crazes to hit the headlines. You don’t have to use juice as a meal replacement to get the benefits – juicing fruits and veg means that the nutrietnts are absorbed faster by your digestive system, giving you a pick-me-up when you need it. Try juicing oranges, fresh ginger root and carrots for a quick zingy lift!
PUMP UP THE JAM
UP BEAT MUSIC KEEPS YOU MOVING
Turn on the tunes and keep the beat fast to lift your spirits, your mood and your energy levels. Dance if the moment takes you and you will get even more benefits!
TAKE A BREATH
BUST STRESS AND BOOST OXYGEN WITH A SLOW DEEP BREATH
Sometimes it pays to slow down. Sometimes we are so busy rushing around that we become exhausted without even realizing it. If you are feeling overwhelmed, stop and take a slow, deep breathe. Hold it for a few seconds and then exhale slowly. This helps to lower stress and increase oxygen in your blood stream, making you feel refreshed.
RELEASE TENSION AND INCREASE BLOODFLOW
Release tension in your muscles by stretching upwards and reaching for the skies! This will improve bloodflow and reduce muscle strain.
GET OILED UP
SMELLING CITRUS ESSENTIAL OILS CAN BOOST YOUR MOOD
The scents of citrus fruits such as oranges and grapefruit can boost mood and increase our energy levels, according to scientists. We recommend carry a little spritz bottle of distilled water and essential oils to mist and inhale, rather than scratching and sniffing fruit!
THE BEST TONIC FOR EVERYTHING!
Laughter is a brilliant way to boost energy! Share a funny story with the people around you, or look for moments of fun in each day to ward off feeling run-down.