8 tips to keep your ENERGY UP
It's that time of year where everybody is just pushing through to the finish line...
Running from errand to errand, making your time stretch for all of the end of year celebrations for all the extracurriculars… Then there’s trying to keep up with the house for unexpected guests…
Trust me, I had the thought of completely repainting before my family come for Christmas…
But what if you were able to maintain your energy into the holiday season without collapsing in a heap at the end of the year?
I want you to be able to enjoy yourself and create some beautiful happy family memories that don't involve you run ragged and rocking in the corner at the end of it all.
Here's 8 tips to get you going...
Drink Water
Making up over 60% of our body, water is crucial for our health. Staying hydrated maintains your energy levels, reducing fatigue, irritablity and headaches by keeping your muscles, brain and blood hydrated to deliver nutrients and oxygen around the body.
Aim for 2L a day
Drink a big 500ml glass on rising
Carry a water bottle with you
Drink herbal tea, warm or iced!
Pop some lemon or mint in there for flavour
Hydration via juicy foods counts like watermelon and cucumber salads
Eat a protein rich savoury breakfast
Sustaining your energy levels longer across the day and keeping your blood sugar stable for steady release of blood glucose to your brain requires adequate protein, fats and fibre.
Eating fibre, protein and fats in that order before starchy carbs like breads stabilise your glucose metabolism, especially important for your first meal of the day… yes your coffee can come AFTER food.
Ideas for a blood sugar stabilising breaky
Eggs and Avo with veg
Rolled oat porridge with nut butter and berries
A protein smoothie
Yogurt with berries and a nutty granola
Leftovers from dinners
Move your Body
Energy begets energy.
When you exert energy you stimulate your body to produce more Mitochondria, the power house of the cell, which creates fuel from glucose and oxygen.
No matter how much you resist your workout, I guarantee you’ll feel motivated afterwards.
Go for a walk around the block
Get out into the garden
Do some stretches on the lounge room floor
Pop on some music and dance while cooking dinner
Head to the gym for a lifting sesh
Join a fitness group with friends at the park
Watch some YouTube videos for classes like yoga, boxing or whatever interests you!
Stay True to your Values
When you know what your priorities and values are it’s easier to avoid the societal expectations that can sometimes throw us off track. Don’t let other peoples ideals dictate how your spend your energy, time and money.
Get clear by listening to your guilt and triggers… they are sign posts to where you want to do different.
Journal out your ideal situations
Write lists of what’s important to you
Know what it is you don’t value or have energy for
Meditate on how you want to feel this December
Embody your favourite self in your small actions each day
Hold Your Boundaries
When you know what you want, it's time to honour your energy with your heart open and boundaries strong.
You get to be the decider of where and what you are doing and with whom. It’s safe for you to say NO.
We're breaking the cycles and we're changing your family code of honor. You may have never seen your mum take some time out to to meditate. It may be an odd concept for you and maybe you have all these barriers to doing this. Maybe you feel guilt that you are not serving them before your needs. You're breaking this cycle.
Some phrases that can support you to hold your boundaries when they are being tested
“That’s not going to work for me”
“Not right now but thanks, for considering me”
“I’m at capacity right now, but will let you know if that changes”
“I appreciate your concern but this is my decision.”
“I respect your values and beliefs but I don't share them.”
“This conversation is no longer available.”
“This is not a conversation that I'm willing to have with you.”
Check out this episode of my podcast on Boundaries with Love for more!
Get Quality Sleep
Your body is said to renew and restore in the Deep Sleep phase of your sleep cycle, get that sweet sweet restore by setting your whole family up with a solid evening rhythm of low light, screen free time.
You're body craves consistency of sleep schedules for hormonal balance of the melatonin, serotonin and cortisol relationship to release stress and rhythm is the soft flow to rival that strict routine that is often rebelled against.
Encourage family games after dinner
Start a family read aloud
Listen to lofi music and do a head massage train
Take a magnesium salt bath before bed
Leave your phone outside of the bedroom
If you can’t avoid screens, try blue light blocking glasses or filters for your devices.
Take Adaptogenic Herbs
Herbs are as unique in their service to us as we are in own own presentations and stories that got us here.
Adaptogens are herbs, roots and mushrooms that help our bodies manage stress and restore balance after a stressful situation through interacting with the hypothalamic-pituitary-adrenal (HPA) axis, which initiates your body’s stress response and support the body return to a stable state.
Taking the right herb for you in the right dose or combination is an art and a science all at once. So I recommend speaking to a qualified herbalist to ensure they are serving you in the best way possible.
Some examples of Adaptogens I use in clinic for my clients struggling with energy and stress
Withania ~ Calming Rest
Siberian Ginseng ~ Energizing
Schisandra ~ Focuses
Rhodiola rosea ~ Fights Exhaustion
Holy Basil ~ Improves Mood
Shatavari ~ Nourishes
Reishi ~ Lifts Immune and energy
Get Support
If you are still struggling with fatigue and not able to manage your energy yourself, seek Naturopathic support in a consult with me. You need a Naturopath like me, who understands the emotional and spiritual toll of holidays and family time and expectations. that is UNIQUE to YOU.
There are some things I would want to review including your nutritional depletions, thyroid, adrenals and liver health. I’ll support you to establish the root cause to your low energy with premium functional testing and a whole systems approach.
It may feel like these are basic things standing in your way, like water intake or making yourself breakfast… and as an intelligent woman you could keep chipping away at it yourself… but there’s a reason why it’s not adding up for you and it’s my job to guide you to the root cause of these issues so that we can be done with them for good.
Book an initial consult with me for an in-depth, nurture plan with evidence based natural health support from the inside out! You don’t have to exhaust yourself to have an amazing end of year!