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15 Ways To Make Your Energy Balanced Throughout The Day

15 Ways To Make Your Energy Balanced Throughout The Day

According to the Textbook of Biochemistry and Human Biology, energy balance can be equated as, “Energy intake = internal heat produced + external work + energy stored.” Learning how to keep your energy well balanced throughout the day can lead to a more productive and resourceful you. The following 15 points can be the catalyst for a healthier lifestyle, and much more energy.

1 – Ditch Caffeine, Sugar, and Cigarettes

    Caffeine heavy drinks/foods may seem like the ideal way to lift your energy, but they’re an artificial boost which does nothing for you in the long term. Worst offenders include: coffee, energy drinks, power bars, and sugar. Unfortunately they lead to energy slumps and depression due to excessive sugar and artificial flavorings. Moderation is key, as well as avoiding fizzy drinks, sweets, and confectionery items like donuts.

    If you’re a smoker, cigarettes should be dropped from your life. They drain your money, make you smell, ruin your appearance, and destroy your energy. For advice on how to quit visit Smoke Free.

    2 – Drink Water

      Keeping yourself hydrated is vital as dehydration leads to fatigue. As soon as you wake up you should drink a glass of water to wake your body up and get your organs functioning properly. Be wary of bottled water though, as it is often merely tap water and has no special significance. Worse still, flavored bottled water is often laden with added sugar. Head for your nearest tap for the ideal glass of H2O.

      3 – Drink Tea/Herbal Tea

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        Tea/herbal teas offer essential nutrients and antioxidants. Tea itself has only a small amount of caffeine compared to coffee, and green tea (consumed without milk or sugar) can help you lose weight. You can also buy an amazing tea pot. Just looking at one of these is enough to boost your mood right away.

        4 – Eat the Right Food

          Fresh vegetables should be a daily part of your diet. Meats such as turkey, chicken, and fish are also great sources of protein, whilst carbohydrates like brown rice and wholemeal bread can provide welcome energy boosting nutrients.

          For  a treat, try dark chocolate. It can be a wonderful boost for your mood and mental alertness as the cocoa has flavonoids which will keep you going. The stronger the cocoa the better, although limit the amount you eat. Magnesium is also a good energy boost, and you can find it in fish and various nuts.

          5 – Exercise

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            It’s a word which many people don’t like to hear, especially after a long day of work, but 30 minutes of exercise over several weeks would be enough to improve energy levels. Exercise takes many forms; try running, cycling, badminton, tennis, swimming, go-karting, martial arts, or drumming for rapid health improvements..

            6 – Lose Weight

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              Over numerous years, office work can lead to unnecessary weight gain. This in itself can make you feel sluggish, so with regular exercise and a good diet you can expect to lose pounds as the weeks tick by. As well as a confidence boost, you’ll find your energy and sleep patterns will improve.

              7 – Get Up and Stretch

                If you have an office job, or sit down a lot, then fatigue will inevitably set in. Standing up and moving around can wake your body up, as will adopting a silly pose for a healthy stretch.

                8 – Yawn

                  Although it isn’t known for certain why we yawn, research suggests it is the body’s way of cooling the brain. This effectively “wakes” it up, according to the work of Andrew Gallup of Princeton University. Incidentally, you can wow friends with this geeky fact; the term for when you stretch and yawn is called pandiculation.

                  9 – Listen to Lively Music

                    If you’re lacking energy then listen to one of your favorite songs. If it’s upbeat and invigorating, it can be an instant energy producer and mood lifter.

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                    10 – Avoid Procrastination

                      The art of doing nothing can make you fatigued as you’re no longer alert. If you really struggle with procrastination you should try online tools such as Pomodoro, which sets you 25 minutes of work followed by a rewarding break. Making this your working mantra should lead to consistent levels of energy.

                      11 – Bask in Sunlight

                        The sun is the reason why we’re all here, courtesy of its energy providing sunlight. Opening up a window, sweeping back some curtains, or heading outside for 10 minutes, can all help keep the energy flowing.

                        12 – Limit Alcohol Consumption

                          Drinking is a great social pastime and can be very enjoyable, but limiting your alcohol consumption can do wonders for your energy, health, and appearance. Obviously many of us want to enjoy our social time, but not getting utterly wasted on a Friday night is a step in the right direction.

                          If you can keep off alcohol entirely, you can expect: better sleep, improved mood, boosted energy levels, better health, improved physical appearance, better productivity, and a lot of saved money.

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                          13 – Reduce the Stress in Your Life

                            Stress contributes to fatigue a great deal. You can try many simple techniques to reduce its impact; Yoga, reading, classical music, certain teas (such as chamomile or Valerian root), a warm bath, a massage, a stint in the sauna, or exercise regularly.

                            14 – Have a Midday Kip

                              It should be perfectly acceptable to take a 20 minute kip/nap once a day. If you leave it longer your body can enter its natural sleeping cycle, which will make you even more tired, but 20 minutes of rest can restore your energy. Just remember to ask for permission from your boss.

                              15 – Sleep Well

                                Sleep is mandatory if you want to be energetic when you wake up. To achieve a good nights sleep you can try: reading a book before bed, drinking a small amount of Chamomile/Valerian tea, and laying off alcohol.

                                Booze badly affects sleep patterns, so it should be avoided, especially during a working week. Regular exercise can help promote good sleeping patterns, as will going to bed at similar times.

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                                Alex Morris

                                Content Manager, Copywriter, & Blogger

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                                Last Updated on November 19, 2019

                                7 Signs That You’re Way Too Busy

                                7 Signs That You’re Way Too Busy

                                “Busy” used to be a fair description of the typical schedule. More and more, though, “busy” simply doesn’t cut it.

                                “Busy” has been replaced with “too busy”, “far too busy”, or “absolutely buried.” It’s true that being productive often means being busy…but it’s only true up to a point.

                                As you likely know from personal experience, you can become so busy that you reach a tipping point…a point where your life tips over and falls apart because you can no longer withstand the weight of your commitments.

                                Once you’ve reached that point, it becomes fairly obvious that you’ve over-committed yourself.

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                                The trick, though, is to recognize the signs of “too busy” before you reach that tipping point. A little self-assessment and some proactive schedule-thinning can prevent you from having that meltdown.

                                To help you in that self-assessment, here are 7 signs that you’re way too busy:

                                1. You Can’t Remember the Last Time You Took a Day Off

                                Occasional periods of rest are not unproductive, they are essential to productivity. Extended periods of non-stop activity result in fatigue, and fatigue results in lower-quality output. As Sydney J. Harris once said,

                                “The time to relax is when you don’t have time for it.”

                                2. Those Closest to You Have Stopped Asking for Your Time

                                Why? They simply know that you have no time to give them. Your loved ones will be persistent for a long time, but once you reach the point where they’ve stopped asking, you’ve reached a dangerous level of busy.

                                3. Activities like Eating Are Always Done in Tandem with Other Tasks

                                If you constantly find yourself using meal times, car rides, etc. as times to catch up on emails, phone calls, or calendar readjustments, it’s time to lighten the load.

                                It’s one thing to use your time efficiently. It’s a whole different ballgame, though, when you have so little time that you can’t even focus on feeding yourself.

                                4. You’re Consistently More Tired When You Get up in the Morning Than You Are When You Go to Bed

                                One of the surest signs of an overloaded schedule is morning fatigue. This is a good indication that you’ve not rested well during the night, which is a good sign that you’ve got way too much on your mind.

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                                If you’ve got so much to do that you can’t even shut your mind down when you’re laying in bed, you’re too busy.

                                5. The Most Exercise You Get Is Sprinting from One Commitment to the Next

                                It’s proven that exercise promotes healthy lives. If you don’t care about that, that’s one thing. If you’d like to exercise, though, but you just don’t have time for it, you’re too busy.

                                If the closest thing you get to exercise is running from your office to your car because you’re late for your ninth appointment of the day, it’s time to slow down.

                                Try these 5 Ways to Find Time for Exercise.

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                                6. You Dread Getting up in the Morning

                                If your days are so crammed full that you literally dread even starting them, you’re too busy. A new day should hold at least a small level of refreshment and excitement. Scale back until you find that place again.

                                7. “Survival Mode” Is Your Only Mode

                                If you can’t remember what it feels like to be ahead of schedule, or at least “caught up”, you’re too busy.

                                So, How To Get out of Busyness?

                                Take a look at these articles to help you get unstuck:

                                Featured photo credit: Khara Woods via unsplash.com

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