Many people experience decreased energy levels at some point in the day whether this feeling be in the mind or body. More often than not the feeling of fatigue can be linked to one or more of your habits. For example, some contributing factors may be poor eating habits, overuse of stimulants, physical exertion, emotional or physical stress on the body, or a lack of sleep. If one or more of these habits are playing into decreased energy levels, there are some things you can do to help.
Take note of your caffeine intake
Although caffeine can initially increase one’s energy levels, for most caffeine is not ideal for quality sleep. So, it’s important to find your sweet spot with your caffeine intake. To manage your circadian rhythm, try to consume caffeine such as coffee before 12pm. After 12pm you may switch to naturally lower caffeine sources such as decaffeinated coffee, green tea, yerba mate or hot cacao chocolate.
Be sure not to skip meals
Food is your body’s main energy source and when we skip meals this can cause a drop in our blood sugar levels. Glucose is the brain’s fuel source so when we don’t have it this may contribute to fatigue, a feeling of ‘brain fog’, dizziness and poor concentration.
Around 60% of the human body is comprised by water. Research has shown that even mild forms of dehydration (as little as 1 – 3 % of body weight) can decrease physical performance and impair some aspects of the brain. So, remember to drink water to stay energised!
1. Riebl, S. K., & Davy, B. M. (2013). The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSM’s health & fitness journal, 17(6), 21–28.
“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.”
Coconut Espresso Breakfast Bars
- 1.5 cup of dates
- 1 cup oats
- 1/4 cup shredded coconut
- 2 heaped tbsp of protein powder (optional)
- 1 – 2 shots of coffee
- 2 tbsp almond butter
- 1 tbsp cacao nibs
- 1 tbsp chia seeds
- pinch of sea salt
- In a food processor, blend down the oats and cashews until they become a powder.
- Add the dates and remaining ingredients. Pulse until well combined and a clump is formed.
- Line a baking tin with baking paper, evenly spread the mixture into the tin to your desired bar thickness.
- Place in the freezer for 1 – 3 hours. Once the mixture is firm and set, slice into bars approximately 3cm thick.
- Slice and enjoy.
Store remaining bars for up to a week in an airtight container in the fridge.