Natural energy boosters Easy steps to a brand-new you

Fight fatigue with these easy steps and prepare to feel like a brand-new you this summer

Feeling like you’re always running on empty can be exhausting – as can the idea of increasing energy and squeezing more into your day while somehow managing to get more sleep!

Fortunately, a few simple changes to your routine can help to restore your vitality, so give these tips a try and put the spring back in your step.

EXERCISE EARLY

New research shows it’s not just the amount of exercise you do, but when you do it.

“Early morning exercise can give you more energy, brighten your mood and provide a sense of accomplishment,” explains exercise physiologist Kathleen Alleaume. “You’ll also have more energy for the day, along with improved concentration and alertness.” ertness.

SWITCH OFF & SLEEP

Four out of 10 Australians over the age of 50 experience insomnia, according to the Sleep Health Foundation of

Australia. While hormonal changes are partly to blame for this, our dependency on digital devices is also making it harder to switch off.

“The light emitted from these screens reduces our production of melatonin, which is the hormone that helps us sleep,” says Sydney GP Dr Liz Marles.

To ensure a solid night’s shut-eye, introduce a little d digital detox before bed.

“Avoid looking at a screen a at least an hour before going t to sleep, and aim to get between 7 and 9 hours of sleep a night,” a advises Dr Marles.

TAKE T A POWER NAP

A US study by NASA on sleepy pilots and astronauts found that napping improved their performance by 34 per cent and alertness by 100 per cent.

Just 15 to 20 minutes between 2 and 3pm, when energy levels typically plummet, is all you need to fight fatigue. Napping for any longer than this, though, can leave you feeling groggy and drained.

TRY SUPPLEMENTS

Vitamin B and energy levels go hand in hand, so a deficiency in B group vitamins can leave us feeling flat.

“B1, B3 and B6 all help support the nervous system and give us energy,” explains Melbourne naturopath and herbalist Sandra Villella.

Although you can top up your levels through foods such as fish, leafy greens, legumes, nuts and wholegrains, taking a daily supplement might be the way to go if your levels are very low.

If your energy levels don’t improve following such dietary changes, consult your GP for a blood test.