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Stay energised in the heat
As the temperature goes up, energy levels can go down
During the hotter months of the year, you may notice your energy levels going down a little. You just feel a bit lethargic. So how can you keep these levels up?
B Vitamins are the key: a collection of eight vitamins essential for various metabolic processes. Do you know how this collection breaks down?
- Vitamin B1 – thiamin
- B2 – riboflavin
- B3 – niacin
- B5 – pantothenic acid
- B6 – pyridoxine
- B7 – biotin
- B9 – folate (or folic acid when included in supplements)
- B12 – Methyl Cobalamin and 5′-deoxyadenosylcobalamin
As these vitamins are water soluble, it’s important that they’re replaced daily (and when we sweat) as the body cannot store them for later use. B vitamin supplements can help restore energy during a hot summer and beyond.
Think more sugar means more energy? Think again
It may seem counter intuitive, but reducing sugar intake actually increases energy after a week or so. The things is, you don’t get lasting energy from sugar, only short bursts of it; then the sugar ‘rollercoaster’ kicks in and the energy spiral means you’re after more sugar or a hit of caffeine. Drastically reduce or cut out sugar for a week (this includes sugar from fruit too) and you’ll soon notice the difference. Try it!
Pop out for some short bursts this summer
On some long, hot, summer days you just may feel too lethargic for a long run, walk, cycle ride or swim. It doesn’t have to mean no exercise at all, though. A break from these longer activities is fine when you replace them with ‘HIIT’ (high-intensity interval training) sessions. Step up the intensity over a shorter time frame and you’ll still feel the benefit.
Two tips for easy energy boosts
- Right nostril breathing – a natural alternative to reaching for coffee or the biscuit tin. Setting aside 3 minutes for yourself in the afternoon, just when energy is prone to dipping, can make all the difference.
How to do it
– Close off your left nostril
– Inhale slowly and deeply through your right nostril
– Exhale slowly and deeply through the same nostril
– Keep this going for 3 minutes
What is this doing?
– This type of nostril breathing has a beneficial effect on your circulatory and nervous systems
– It taps into the left side of the brain, improving concentration and energy
- Hot / cold showers – the invigorating feeling you get is really something! It might just become a new habit…
How to do it
– Wash normally in warm water
– Don’t let yourself have any inner chat about why you don’t want to do the next bit
– Turn the temperature down to as cold as it will go
– Step fully into the water, rubbing your body as you do this (it helps your lymph system and takes your mind off the water)
– Alternate between hot and cold water, starting with 10 seconds of each and build up the amount over time
– Always finish on cold
What is this doing?
– The cold water provides instant invigoration for the skin and the body
– The hot and cold water contracts and expands the lymph vessels and works like a pump for the lymphatic system
– Added benefit of helping reduce inflammation and build-up of toxins through stagnation in the lymph system
– The result will have you jumping into your day!
When the going gets hot…
From supplements to science, high intensity workouts to hot and cold showers, now you have some new ideas to help you keep your energy levels up – no matter how high the temperature gets, wherever you are in the world this summer.
