Feeling energized and motivated can be a real challenge when you're juggling a busy work week. However, with a few simple adjustments to your routine, you can boost your energy levels and approach each day with renewed vigor.
Here are five tips that can help you get through the work week with extra energy and verve: prioritize regular exercise, aim for a good night's sleep, fuel your body with nutritious foods, take regular breaks throughout the day, and focus on positive self-talk to maintain a can-do attitude.
By implementing these tips, you can enhance your overall well-being, increase your productivity, and feel more energized throughout the work week.
Eat plenty of fruits and vegetables
Vegetables and fruits are loaded with prebiotic fibre, vitamins, minerals, and antioxidants, many of which have potent health effects.
Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart
disease, obesity, and other illnesses.
The saying ‘eat a rainbow’ helps remind people to eat different coloured fruits and vegetables throughout the day.
Importance of protein
Protein is vital for optimal health, as it provides the raw materials your body needs to create new cells and tissues. Protein is found in a wide range of food and it’s important that we get enough protein in our diet every day.
How much protein you need from your diet varies depending on your weight, gender, age and health.
Meeting your protein needs is easily achieved from eating a variety of foods. Protein from food comes from plant and animal sources such as: Meat and fish, Eggs, Dairy products, Seeds and nuts and, Legumes like beans and lentils.
A high protein intake may boost your metabolic rate — or calorie burn — while making you feel full. It may also reduce cravings and your desire to snack late at night.
Get Moving
Doing aerobic exercise, or cardio, is one of the best things you can do for your mental and physical health. It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs.
Reduced belly fat may lead to improvements in your metabolic health.
Feed your gut bacteria
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health. A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems.
Good ways to improve gut health include eating probiotic foods like yoghurt and sauerkraut, taking probiotic supplements — when indicated — and eating plenty of fibre. Notably, fibre serves as a prebiotic, or a food source for your gut bacteria.
Get enough sleep
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance. What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity.
People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain.