Energy is the power that lets us do it all, but it's common to experience energy highs and lows throughout the day.
This is caused by several factors, including activity, food, stress, rest (or the lack of it) and our bodies' own natural rhythms.
The great news is that you can boost your energy levels by taking on the following healthy habits.
7am: Eat breakfast
"Break the fast," says naturopath Melinda Hutchinson-Taylor. An energising breakfast should have both protein and low-GI carbohydrates, she advises. "This combination gets the metabolism going and supplies the body with essential nutrients for the day".
Tip: Power-packed breakfast menus include poached eggs on toast, a bowl of seasonal fruit sprinkled with nuts, or a fruit smoothie with LSA (Linseed-Sunflower-Almond).
9am: Hydrate
"Water is essential for life," says Hutchinson-Taylor. "Adults should drink between 1.5 to 2 litres minimum per day". To stay hydrated, keep a bottle of water on your desk or in a handy place throughout the day and sip, sip, sip.
Tip: Add fresh lemon juice to your water for extra flavour and to aid digestion.
11am: Snack on protein
Your body functions better on five or six small meals throughout the day, rather than three big ones. "Protein-rich snacks at morning and afternoon tea times help to stabilise blood sugar levels and maintain constant energy levels," advises Hutchinson-Taylor.
Tip: Boost your protein intake with a handful of raw nuts (30 g), a protein shake, a boiled egg or hummus with vegetable sticks.
1pm: Munch on lunch
For lunch, Hutchinson-Taylor suggests lean protein sources such as chicken breast, turkey or fish. The ideal portion is the size of your own palm. "Protein at lunch will keep your blood sugar levels stable and will keep you alert in the afternoon," she says.
Tip: Also fuel up on salad and vegetables at lunch. These are packed with essential nutrients and fibre, helping your body to create energy.
3pm: Beware of energy zappers
Don't succumb to the mid-afternoon energy drop by reaching for caffeine or sugar. These are energy zappers, says Hutchinson-Taylor – along with alcohol, cigarettes and some medications.
Tip: Instead of these zappers, try supplementing throughout the day with nutrients proven to maintain energy, including B vitamins, iron, magnesium and chromium.
5pm: Exercise
Elevate your heart rate for at least 30 minutes. Apart from the obvious benefits of cardiovascular health and weight-management, exercise stimulates the brain to release endorphins – also known as the body's feel-good chemicals.
Tip: Even if you're feeling tired at the end of the day, a brisk walk, jog, swim, cycle or gym session are all great ways to boost your energy levels.
7pm: Early dinner and early to bed
Eat dinner no later than 7pm, or three hours before you go to bed, and be sure to get enough sleep. "Sleep is essential for recharging our bodies," says Hutchinson-Taylor. "Seven to eight hours of quality sleep a night is ideal." Be organised and get to bed at a reasonable hour.
Supplement for better energy!
Naturopath Melinda Hutchison-Taylor recommends the following supplements for better nutrition and energy levels.
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B vitamins ensure the correct metabolism of food and help convert sugar into energy.
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Iron is an essential part of our blood, helping to carry oxygen from our lungs to our body's tissues and cells.
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Magnesium is another mineral essential for generating energy. If our blood is low in magnesium, it takes the mineral from our muscles, causing stiffness and cramping.
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Chromium can help to support and regulate the production of energy from the metabolism of food.
