Boost your Energy

What we’ll cover today

• Common things in our lifestyle that affect our energy

• The four best ways to boost your energy

• Where you can find more information

Energy matters

1 in 4 report regularly low energy levels not explained by a

health condition.

There are also people who have good energy all the time.

Accepting low energy has become the norm, so what can

you do to be one of those people who has good energy all

the time?

Look for the cause

Many things affect our energy levels, some of those are listed below

Poor diet

Disturbed sleep

Stress

Low physical fitness

Being over or underweight

Our work

Our environment

The people we spend time with

Your four step plan to better energy

Taking action in any of these four areas is more likely to boost your energy levels than anything else

1. Move well

2. Eat well

3. Sleep well

4. Manage pressure well

Move well

Doing just 20 minutes of light exercise a day can reduce fatigue by 65% and the benefits last hours

Light exercise could be a walk, swim, bike ride or playing in the park (11/20 or 5/10 effort – see table)

How?

• Instant energy boost – releases feel good hormones

• Helps unwind – lowers stress hormone levels

• Helps relaxation – for better sleep

• Get more out of the food you eat – aids digestion

Eat well

Eating a healthy diet with regular meals gives us stable energy levels

How?

• Eat breakfast – give your body energy early in the day

• Eat regularly - every 3-4 hours, if possible

• Eat more fibre - wholegrains, vegetables, fruit, pulses

• Eat some protein with each meal – helps balance energy

• Drink enough water (2-3 litres per day) – stay hydrated

• Maximum 3 caffeinated drinks – more could affect your sleep

• Reduce your sugar intake - chocolate, fizzy drinks

Manage pressure well

Excessive pressure can drain our energy levels, but there’s lots of small things that can help

How?

• Talk to others – helps to identify solutions

• Do things you enjoy regularly – makes you feel good

• Socialise with family and friends – maintain strong relationships

• Do some physical activity – great for unwinding

• Do something relaxing (have a bath, read, listen to music)

Sleep well

Sleep is when we recharge our energy levels. We need 6-8 hours for optimal recovery.

How?

• Set your body clock – wake up at the same time everyday

• Fully unwind - avoid caffeine within five hours before bed

• Allow your brain to switch off - avoid the tv screen 30 minutes before bed

• Stay asleep - darken your bedroom as much as you can

• Help relax – do some light activity in the evening

When should you seek for further support from your GP?

• If you’re a female and regularly have heavy menstruation which affects your energy

• If you unexpectedly gain or lose weight and it affects your energy

• If you feel very get thirsty and need to urinate a lot

Where can you find more information?

• More information and helpful articles – see Occupational Health and Wellbeing on Connect

• For podcasts and videos click below

http://www.safety.networkrail.co.uk/Communication-and-Health/Occupational-Health-and-Wellbeing

• Confidential helpline for any concerns – contact Care First your employee assistance provider on 0800 174 319