The fast pace of modern-day living means that many of us are in a constant battle against tiredness. If you find yourself relying on coffee and biscuits to get yourself through the day, then it might be time to think about how you can better manage your energy levels. As busy dads ourselves, we know how tiring it can be to juggle work and family life, but we have learnt some tricks along the way and we thought we would share them here…

1. Breakfast

When it comes to having better energy levels, it’s important to start the day off right with a good brekkie! Breakfast is one of our favourite meals of the day and porridge oats are our fuel of choice! We love our humble bowl of oats so much, we have even been known to have them for dinner! Oats are one of the best things you can eat to keep you perked up all day long, as well as being packed with vitamins and minerals, they are high in fibre, which means that they keep you filled up for longer. Oats also help to slow down the absorption of glucose into the blood, meaning you will be less likely to suffer from a mid-morning energy slump. We love to pimp up our porridge with lots of delicious and healthy toppings, such as fresh fruit, seeds, nut butter, or, if we are feeling indulgent, some coconut or cacao nibs! There are endless possibilities when it comes to transforming a plain bowl of oats into a breakfast suitable for a king or queen! So why not get experimenting today, and come up with your own oaty creations!

2. Hydration

Our bodies are made up of 60% water, so, in order to function properly, we need to stay hydrated. This means that we should be aiming to drink about 8 glasses of water a day! Symptoms of dehydration can include low energy levels, sluggish digestion, poor concentration, and moodiness. While many of us reach for a coffee when we feel tired, caffeine only works as a temporary solution that leaves our energy levels crashing later in the day. Drinking caffeinated drinks late in the afternoon or evening can also have you tossing and turning at night; leading to tiredness during the following day- and so the cycle begins again! If you have a hard time drinking plain water, there are lots of ways to add some flavour in a healthy way; try adding fresh berries, cucumber slices, a slice of lemon, lime or orange, or even try some fresh herbs such as mint or rosemary. Get creative and get chugging! Our 5 top tips for better energy levels

3. Healthy snacking

Sustained energy is all about having balanced blood sugar levels; when our blood sugar levels dip, so does our energy. So it’s important to eat foods that will keep us balanced throughout the day and don’t cause any spike and dips. Foods that are high in sugar give us a temporary boost but are guaranteed to see us flagging later on, so choose whole foods that don’t contain any refined sugar and you will notice your energy levels soar! Snacks such as nuts, apples and nut butter, air popped popcorn, and homemade granola bars are all great nibbles to have on hand to keep ‘hanger’ at bay!

4. Exercise

While it might sound contradictory, regularly breaking a sweat does actually give us more energy! While it may be the last thing we feel like doing when we’re tired, exercise helps to improve the blood flow in our body, increase endorphin levels (our ‘feel good’ hormones), and improve our sleep, which all help to keep us sharper during the day. We love to exercise outdoors whenever we can; whether it’s a run or walk in the fresh air, a dip in the sea, or yoga with friends. The key with exercise is to find something that you enjoy doing, so why not try a new class; from dance to surfing, there is a type of exercise to suit everyone! Just try to move more!

5. Sleep

Probably the most important thing of all when it comes to having good energy levels is the quality of our sleep. Experts typically recommend that we need between 6 and 8 hours of shut-eye a night, in order for our bodies to fully recover and restore from the day. When it comes to getting a good night’s rest, try to get to bed at the same time every night and get up at the same time every morning, don’t eat a heavy meal late at night, and try to limit your screen time by turning off all electrical devices an hour before your head hits the pillow. Establishing a healthy pre-sleep routine, such as taking a warm bath before bed, reading a book, or enjoying a comforting cup of herbal tea, can all help to prepare your mind and body for a better night’s rest. Try out a few different things and find a routine that works for you! Join: Here’s to more energy & happiness! Dave & Steve

Here’s to more energy & happiness!

Dave & Steve


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