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  • Margaret Kavanagh

5 easy ways to take your energy back

Feeling tired and lacking energy is one of the most common reasons people visit their doctor. And in the absence of disease or obvious vitamin and mineral deficiencies (such as Iron or Vitamin B12), patients are sent home with a clean bill of health and told to manage their stress. And anyone that’s been in this situation knows that this is not helpful advice as most people don’t know what to do or where to start or are simply too exhausted to take action! So here are a few quick and easy ways to help you manage stress take your energy back:


1. MORNING ROUTINE: How you start your day can have a massive impact on your day ahead. Wake up at the same time every day and start your day with a positive affirmation or intention for the day ahead followed by some gentle exercise. High impact or HIIT early in the morning can increase our stress hormones impacting digestion and energy levels so opt for a walk, some stretches, yoga or Pilates.

2. CHOOSE YOUR WORDS: Our internal dialogue can empower or disempower us. Choose words such as “I choose…” and “I get to…” instead of ‘have to’ or ‘need to’. This can really kick start how you feel for the day ahead and motivate and energise you to show up to your to-do list.


3. BREAKFAST: This is your most important meal of the day for balancing your blood sugar and energy through the rest of the day. Eat a balance of protein, healthy fats and slow-releasing carbohydrates like eggs on sourdough or a berry smoothie packed full of almonds, seeds and frozen raspberries.


4. MOVEMENT: When working from home make sure to regularly get up from your desk and walk, stretch, dance, play with your pet – just get moving!


5. HYDRATION: We all know that we should be drinking at least 2 litres of water every day but did you know that even mild dehydration can cause headaches, fatigues and reduced physical performance. Keep a water bottle at your desk so you can track how much you have drunk throughout the day. Taper off your water consumption towards evening to avoid interrupting your sleep with bathroom visits.


Making simple changes can have a big impact on how you feel and your energy levels. So what changes can you make today?


Margaret Kavanagh Nutrition helps women in their 40's and 50's switch from exhausted to energised to win at work and thrive in life through one to one personalised nutrition and lifestyle coaching.

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