Video Transcript

Hi Ant & Ali here with our Wellbeing Words of Wisdom. 

Today we want to discuss how you can keep your energy levels constant throughout the day, whether you are in the office, working from home, a stay at home parent or whatever else it is you get up to on a daily basis.  

A lot of people wake up and straight away have that habitual coffee. More often than not they forego breakfast because they don’t have time or feel coffee is all they need. You have given yourself an energy boost to kickstart your day but the problem here is, what goes up must come down. Once this quick spike of energy falls, it causes a crash and you either reach for a sugary snack or another coffee to replenish it and the energy rollercoaster continues. 

Now, we’re not trying to ruin coffee for anyone but here are a few things you may not have been aware of. 

No.1 – Drinking coffee first thing in the morning on an empty stomach can create gut health issues, as it stimulates acid production. Added to this, the acids in the coffee itself can lead to feelings of nausea. 

No.2 – Upon waking your cortisol levels are at a peak, which helps with increased alertness. Having coffee on top of this, increases the production of cortisol. When we have too much cortisol in the body it can lead to insulin resistance, weight gain, high blood pressure and a compromised immune system. 

You’re probably wondering if your cortisol levels are high in the morning, why do you still feel groggy? Well, this could be because your body may have become accustomed to the caffeine and is using it as a crutch, so it’s natural wake up mechanism is thrown off. 

A better time to have your morning coffee is mid to late morning, as the cortisol levels will have dropped from their early morning peak and by then you will ideally have some food in your stomach. 

So, what should you do to keep your energy levels constant throughout the day?  

• First up is sleep. Good quality sleep is imperative to make us feel refreshed and reenergised.  

• Eat a balanced breakfast, with slow releasing carbs and protein. Here’s a few examples – oats with nuts and berries, wholemeal bread with eggs or nut butter and banana on wholemeal toast. 

• As food is energy, don’t go too long without it. Snack smart throughout the day, avoiding snacks high in sugar or highly processed foods. The more nutrients in your diet, the better you will feel. 

• Don’t eat too heavy a meal at lunchtime as this will cause a mid-afternoon slump. 

• Stay hydrated – dehydration is a major cause for fatigue and is something we don’t even realise. Just 5-8% dehydration can cause fatigue and dizziness. Keep a water bottle near you at all times reminding you to drink throughout the day. 

• Move more – Sitting too long can cause fatigue, so get up and move about.  

• Get some daylight – this will help with your circadian rhythm and make you feel awake. 

Each one of these tips will help with balancing your energy levels. Implementing them all will have you feeling fantastic, so give them a go.