Have you ever got the feeling of intense motivation that today is going to be the day when you get to work and get a tonne of things completed off your to-do list, only to experience a big slump in energy which leaves you with only one thought, “When can I go home to take a nap?” Trust me, I’ve been there, seen my patients there and that is why I decided to write this article to give you some tips on how to improve your energy and ultimately your productivity in the office!
1. Nutrition
A key thing to remember is to ensure you are maintaining your blood sugar throughout the day – so having a few snacks to keep your body fueled and brain sharp is key – this can be something like a trail mix with nuts and seeds, apple and almond butter, vegetables with hummus. You want to mix a carbohydrate with a fat or protein, instead of just a carbohydrate alone.
You want to try your best to avoid consuming too much sugar – it can be very tempting when there are treats at work- but having too much sugar can cause a spike in energy but soon after you may experience a crash in energy production.
2. Stretching
It is all about improving circulation in the body so that all of your cells are filled with the nutrients it needs to perform!
3. Water Intake
Up to 60% of the human body is made of water – so making sure you get enough water throughout the day is key! It can help with mood, mental focus and concentration. One of the first signs of dehydration is fatigue.
How can we ensure we are getting enough water?
There are a few ways to calculate if you are consuming enough water – but generally speaking, if your urine is on the clear side or pale yellow side and you are not thirsty you should be receiving enough.
One great way to spice up your water is to include some fresh fruit – such as strawberries or lemon! Create a timer at your desk and make a point to get up and get some water.
4. Breathing
Generally speaking – most of us tend to breathe from the upper part of our lungs – this may prevent the whole body from getting enough oxygen. When we are tense and stressed – we tend to not breathe deep from our bellies.
Breathing exercise: breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts
5. Exercise
Last but not least is moving! Taking a small break every hour to walk around the office, get a drink of water, doing some stretching, even walk around the block outside – again this will help with blood circulation and will provide the body with some added energy, give our ourselves a mental break. It will help get you to the end of the day so that you can have some extra energy once you get home!
Are there any tests if you are still experiencing fatigue?
If you find that you are still feeling fatigued with the recommendations provided it might be time to see me at the clinic to do some lab testing investigation. Looking into your iron levels, how well your thyroid is functioning and what your cortisol (our stress hormone) levels are like throughout the day can be the next step to understanding why you are feeling fatigued.