Are you looking to find some simple ways of improving your energy over the holidays? Well we have some simple ideas which will help.

Sleep

Most people should be getting 8 to 9 hours sleep a night. So try and create some good sleeping habits by going to bed at the same time each night. Avoid using stimulants after 6pm like soda or caffeinated drinks. Avoid using the computer or iphones within 30 minutes of going to bed. Try and dim the lights for half an hour before bed.

Exercise

Are you getting enough? The experts say that you should be doing 60 minutes a day. That could include a structured sport or just exercising whilst having fun like surfing or simply kicking a football around.

Relaxation

It is important to have some time out. Just to sit for 5 to 10 minutes a day with no music, devices or any other distractions so you can contemplate your thoughts. Being positive and having a positive attitude is a sure fire way to increase your energy.

Protein

Nutrition has a huge impact on your energy. Eating a diet full of calories without nutritional content is not going to help your body find the energy it needs. It is always good to start with some protein for breakfast. Try adding an egg or baked beans to your piece of toast with breakfast. Breakfast can be underrated but it is the most important meal of the day when it comes to giving you a good start to your day. Eating a couple of pieces of fruit a day and adding nuts and seeds will also keep your levels up between lunch and dinner and easy to eat between classes and on the move. When choosing carbohydrates try and choose complex carbohydrates that are digested slowly so that they release into the blood stream and last longer e.g. brown rice, wholegrain bread, rice crackers instead of foods with high amounts of sugar. Foods that contain a high amount of sugar will give you a spike in energy but will wear off within 30 minutes and leave you more tired than when you started.

Water

Make sure you are getting enough water. 6 to 8 glasses a day is what you should be aiming for. If you don’t drink enough you will find that you get dehydrated which can make you tired and affect your ability to concentrate and focus on what you are doing. The water you are drinking assists the body in removing toxins. By not drinking enough water means you will not feel as well as you have more toxins in your system.

Magnesium

Magnesium is one of the most important minerals when it comes to energy. Magnesium acts as a catalyst for the production of energy in every cell in the body. Good sources of magnesium include almonds, cashews, pistachios, walnuts, Brazil nuts, apricots, bananas and avocado. For those who do a lot of sport, magnesium will also improve you muscle recovery and reduce muscle cramps.

Iron

Iron deficiency is common with teenagers. So make sure that you are eating red meat twice a week and increase your nuts, seeds, spinach and parsley to improve your dietary intake.

Even if you can implement half of these points you will be well on your way to improving your energy throughout the day.