5 Ways To Feel More Energised

When we consume sugar or refined carbs, our body goes on a bit of a blood-sugar rollercoaster. The surge of energy is swiftly followed by a crash, leaving us feeling tired, hungry and irritable. To escape this energy-sapping cycle, I recommend the following:

• Reduce sugar intake and focus on unprocessed, wholefoods.
• Opt for complex, fibre-rich wholegrains, nuts, seeds, fruits and vegetables.
• Steer clear of refined carbs found in foods such as breakfast cereals, pasta and white bread.
• Elevate your protein intake with options like chicken, salmon, eggs, or legumes.
• Add 1-2 tbsp of apple cider vinegar into a pre-meal glass of water.
• Explore supplements like chromium, berberine and magnesium, or targeted offerings like Cytoplan’s Gymnema Sylvestre or Artah Health’s Metabolic Fix.

Intermittent fasting is another strategy to help control blood sugar. Dr Françoise Wilhelmi de Toledo, renowned for her work in intermittent fasting at the famous Buchinger Wilhelmi clinic, has said stimulating fat metabolism and lowering blood sugar levels can make intermittent fasting a powerful tool to revitalise your energy levels. Dr Jan Stritzke of Lanserhof Sylt has suggested it’s “better to eat a proper breakfast and a late, healthy lunch and skip dinner” – which is an easy form of fasting to do at home.

Chronic stress and inadequate sleep can significantly impact energy levels.

The Bamford wellness spa recognise chronic stress is as a leading cause of depleted serotonin that can affect our ability to sleep. They have a B Silent Treatment that is devoted to relaxing and preparing the body for sound, restful sleep.

According to Farzana Ali, also known as @TheSoundTherapist, “Sound healing is a great way to switch off and stop ruminating thoughts that could be keeping you awake.” She adds that “struggling to sleep is often a problem with having an inability to relax as much as a problem with the ability to sleep.”

Simply indulging in a relaxing bath can be a game-changer. Epsom salts, a rich source of magnesium, can be added to the bath (add at least 2 cups and soak for 20 minutes for the full benefits). Bath oils like Olverum or Voya's Seaweed Bath provide an indulgent spa-like experience. Post-bath, unwind with the Bloom and Blossom Pyjamarama Dry Body Oil or the Better You  Magnesium Sleep Body Spray to help improve your slumber.

To enhance the sleep-inducing atmosphere, consider the Ground Sleep Pillow Spray and a luxurious Slip sleep mask. While sleep supplements aren't a cure-all, Nutri Advanced MegaMag Night and Dreem Distillery CBD Night Drops receive positive feedback.

Finally, a couple of lifestyle tips to aid sleep: avoid caffeine after 3pm; and get out in the morning sunlight for 10-15 minutes daily to not only lift mood, but to help regulate the sleep hormone, melatonin.

Many of us have deficiencies in crucial energy-boosting nutrients like B vitamins, magnesium, iron, and omega-3. Obtaining sufficient amounts of these nutrients solely through diet can be challenging. Fortified foods, beverages and supplements can help to bridge the nutritional gaps.

Magnesium water from OHMG is a personal favourite, delivering an impressive 60mg of magnesium per can and it tastes good. Better You offers an energy drink featuring a blend of magnesium, nitrates and essential B vitamins.

When it comes to B vitamins, it's advisable to opt for a B complex or a high-quality multivitamin, as these vitamins work synergistically. Higher Nature's High Strength B Complex and Cytoplan’s  Super B Extra are really good options.

For a quick energy boost, mushroom coffee claims to enhance focus and prevent jittery feelings. Rheal Superfoods and Dirtea lead the way with Shroom Coffee and Mushroom Coffee, respectively.

Green tea and matcha tea offer a caffeine hit comparable to traditional tea or coffee but with the added benefit of L-theanine, a natural compound with a calming effect on the nervous system. I love Tea Pigs Green Tea and Matcha.

Staying active is crucial for combatting fatigue and boosting mood. If the conventional gym scene isn't your cup of tea, the Yoga Class by Laura Dodd offers a diverse range of online and in-person classes and retreats, providing flexibility to tailor your routine. For those seeking a more dynamic yet low-impact workout, keep an eye out for Studio FIX, a pay-as-you-train fitness destination opening this February on High Street Kensington. With three studios offering six unique class, it promises a versatile fitness experience.

If you simply like to go for a run, you should know about the newly launched Power Pro range from Sweaty Betty. Designed to withstand extreme weather conditions, its pieces are ideal for outdoor workouts in this lingering chill.

The significance of breathwork in enhancing natural energy levels has been highlighted by Melike Hussein, the guru behind Breathzone. Emphasising the importance of diaphragmatic engagement for deep breathing, she notes that, as we age, we often shift towards shallower ‘chest breathing’ which limits oxygen exchange in the lungs and impedes the healthy supply of oxygen to the cells. 

Kickstart your day with a brisk and refreshing blast of cold water at the end of your shower. This sudden change in temperature will help open up capillaries, enhance blood flow, and stimulate both the body and mind. Elevating your in-shower experience, consider trying the earthy new Bamford  Woodland Moss Body Wash, drawing inspiration from the richness of foliage, herbs and, of course, woodlands.

For an extra boost, incorporate body brushing into your routine to stimulate the lymphatic system, exfoliate the skin, and improve blood circulation and energy. The Ground Body brush and Uplifting Oil, containing refreshing grapefruit and coriander seed, is a perfect combination for this. Aesop’s  Geranium Leaf Body Scrub provides an instant lift, even without a body brush, while the Monday Muse Enzyme Exfoliating Powder gently exfoliates the face, leaving the skin decongested, radiant, and glowing.

Harness the power of red light to regulate your circadian rhythm and stimulate mitochondria, the energy powerhouses of every cell. This increased energy supports cellular functions, including skin repair, new cell growth and skin rejuvenation. For a professional-grade boost, visit the Glow Zone at the Sarah Chapman Skinesis Clinic in Sloane Square for a quick LED recharge, or indulge in a Bespoke Facial with LED for maximum impact. If you are looking for a regular fix, The Light Salon’s LED mask delivers the same precision wavelengths as it uses in its professional treatments, and you can use it while lounging on the sofa at home.

For more nutrition & wellness tips, follow @LucyMillerNutrition on Instagram.