4 Simple Ways to Increase Your Energy Levels.

Fatigue is something that most women struggle with every day. You wake up tired, rely on caffeine and sugar to get through the day, then need a nap by 3pm.

Mothering can be exhausting in itself, then there's the mental load of running a home, having a social life, work outside mothering and doing it all on broken sleep and the crusts of our children's toast. 

We also tend to put a lot of pressure on ourselves to be the “perfect mother”. Making sure our kids are dressed in clean clothes, are doing well at school, aren’t having too much screen time, are eating all their veggies... you know what I’m talking about. 

Simply trying to avoid the constant judgement that comes with motherhood is exhausting and we can feel as though we’re drowning. 

So while I won’t pretend that getting your bounce back is as simple as just following the four suggestions below, doing these things regularly can help you to stay afloat while you work on the underlying causes of your fading energy. 

So here we go.

1. Eat protein at every meal

Not eating enough protein during the day can be a primary reason for fatigue. 

Protein also helps to calm your nervous system, stabilise your blood sugar and makes you feel full so you’re less likely to snack on high carb, sugary foods. 

Most women need between 1 - 1.2 g of protein per kg of body weight, divided into three even doses over the day. 

2. Move your body daily

Regular exercise can increase your energy levels - especially if you move in the morning. 

Movement helps to improve insulin sensitivity, aiding weight loss and increases endorphins that make us feel good.

Aim for balance bitten high intensity or strength training and restorative exercise like yoga or gentle walking. 

3. Limit caffeine intake

Caffeine initially gives you a burst of energy, but it also increases cortisol levels (our stress hormone) and blood sugar levels.

When these drop, it can leave us feeling tired and irritable and go looking for our next “hit” which could be more caffeine or sugar. 

If you do drink coffee, have it mid - late morning to give your body an energy boost as your morning cortisol levels off. 

Avoid caffeine after 12pm so it doesn’t impact your sleep. 

4. Drink more water

Even mild dehydration can make you feel fatigued, impact your ability to concentrate and affect your mood. 

Not drinking enough water daily can also contribute to constipation making you feel sluggish and flat. 

Aim to drink 2-2.5 litres of filtered water each day. 

So like I said, simply following these suggestions won’t necessarily get you back to feeling 100% energised, but they are simple things you can start doing today.  

To take the next step and work out the underlying cause of your fatigue, book a FREE 20 minute phone consult with me to see how I can help you.