Ways to support energy release

Eat well, sleep well – it’s as simple as that! But how can you achieve that deceptively simple goal?

To eat well, take a look at our advice on nutrition here, which lists key advice such as eating a varied diet that includes five portions of fruit and vegetables a day. They don’t necessarily have to be fresh - tinned, frozen and dried fruits and veggies all count towards the target.

If you are low in fluids, one of the first signs can be fatigue, so wash down your balanced diet with six to eight glasses of fluid a day. Water and low-fat milk are good choices but be careful with alcohol, as it can dehydrate and disrupt sleep quality. Drinking alcohol during the day or at lunch time can make you especially sleepy. Caffeine can help make you more alert but large amounts from around 2p.m. can disturb your sleep later that night.

As far as possible, eat at regular times and snack on yoghurt or fruit. Fruit and vegetables can give you minerals, such as zinc and magnesium, and vitamins, particularly B vitamins such as B3 and B5, which help your body to release stored energy. High fibre foods will help sustain you longer than processed ones!

Iron can also contribute to natural energy release as well as helping to reduce tiredness and fatigue. You can get it from red meat, green vegetables and fortified breakfast cereals. Again, a varied diet is one of the best ways to make sure your iron levels are up to the right level.

Sugar will give you an energy surge, but it doesn’t last very long and too much sugar can pile on the pounds and cause tooth decay, so moderation is advised.

Don’t stress

Stress saps our energy, so see if you can find ways to reduce it. Easier said than done? Have a read of our article on rest and relaxation but also try to seek out relaxation techniques such as yoga or meditation. Often connected to stress is the amount on our ‘to do’ lists, so asking for help at home or at work could make a big difference. Don’t be afraid to speak up!

Just as important as food and drink, sleep plays a vital role in keeping us well. One of the best ways to get a good sleep is to exercise. As well as increasing dopamine levels which help enhance your mood, sleep also increases oxygen circulation for more energy. If gyms and organised exercises are not for you, look for simple ways to build in some exercise - even pushing your walking pace can help.

Get moving

Although it sounds like the last thing you may want to do if you’re feeling tired, moving around can create more energy and reduce fatigue. If your job involves sitting at a desk for a long period of time, ensure that you get up from time to time. You could set a timer to remind yourself to step away from the computer regularly. If you’re in a large office, why not take the stairs instead of the lifts, or start using the loos on a different floor to get moving more?

If you’re still feeling like you’re stuck in a lull, why not try taking a Berocca Boost? Berocca Boost is packed with vitamins and minerals such as Magnesium, Zinc, Vitamin B1 & C and also contains caffeine* to help improve alertness and concentration, great for giving you a little kick when you need it most.