Six ways to boost energy and thwart sickness days

With the recent CIPD report showing sickness days have increased in our UK workforce, how can we combat this? When our energy and mood is low, when we feel tired, burnt out or stressed we aren’t resilient. Recharging our batteries improves performance, wellbeing, and mental health. We think nothing about charging our phones every day,… Read more »

With the recent CIPD report showing sickness days have increased in our UK workforce, how can we combat this?

When our energy and mood is low, when we feel tired, burnt out or stressed we aren’t resilient.

Recharging our batteries improves performance, wellbeing, and mental health. We think nothing about charging our phones every day, so why don’t we treat ourselves the same way?

There are countless things you can do. Here are six easy ways you can boost your energy:

Sleep

Good quality sleep has an immediate impact on energy. I think dogs and cats are better sleepers than humans! Scientists have discovered when we’re in deep sleep our brains remove toxins and completes maintenance work, which is important for long-term health. Although we’re still learning about the biological impact of sleep, the Sleep Foundation indicates it helps with our cardiovascular system, our immune system, and our metabolism.

What can we do to help our sleep? A calm, relaxed routine helps. Find what works for you to relax before bedtime. A bath or shower helps to cool your core temperature, which improves sleep, which is why a cool bedroom also aids sleep. Be careful with caffeine and alcohol before bedtime. I find getting up at the same time and going for walk in the morning helps set my wake and sleep cycle.

Food

Our body is a complex organism and works hard to extract every available nutrient from our food. So, make sure to eat well.

Spend time at each meal and give thought to the food you eat and where it comes from. Educate yourself about food helps; what’s in it, where it comes from, and how it is made will help with decision-making process around food.

Water

Water is an underrated way to increase energy. Our bodies comprise 66% water and our brains 80% so it’s no wonder we become sluggish, can’t think straight, and get headaches when dehydrated. Six to eight glasses a day is the guidance in the UK (around 1.2 litres which equates to 6 X 200 ml or 8 x 150 ml glasses).

Movement

Exercise produces those endorphin chemicals that are great for our body and can help recharge us. The World Health Organisation recommend 150 to 300 minutes of moderate exercise per week. Walking, cycling, yoga, housework, and gardening all count.

Mindfulness

Our breath relaxes us, calms us, and helps us to remain in the moment. With practice it reduces our stress response. Taking three deep breaths, which is only 25 seconds, can calm the body when we feel under threat, whether that’s a demanding client, a difficult meeting, or an unwelcome email.

Give back

Helping others can really give us a sense of energy, belonging, and purpose. Whether helping a neighbour, friend, or volunteering with a charity, it can be a distraction to our own issues and gives us a lift seeing those we help benefit. Laughter is an amazing medicine and an energy booster!

© Karl Beckett. Website design by Peacock Carter