It’s that time of year again. Feeling lethargic and drained after the Christmas holidays, most people will be resigning themselves to extreme New Year’s resolutions. New Year’s resolutions are usually unrealistic, and research shows that over 80% of people fail to sustain their new habits past the 30-day mark.
This January, we urge you to give up on unrealistic, punishing New Year’s resolutions in favour of some simple lifestyle changes that you can sustain all year long.
Simple life changes can help to transform your energy levels. According to the 2016 Healthy Ireland survey, the most common changes that people would like to make include being more physically active (40%), followed by sleeping better (30%) and eating healthier (29%). So why are we not doing these things?
As Richard Branson once said, “complexity is your enemy, any fool can make something complicated.” It can be hard to keep things simple and this applies to boosting energy levels. But, simple changes really do go a long way.
So, with 5 weeks in January 2020, we will be challenging you to 5 different lifestyle changes that can dramatically BOOST your energy, health and wellbeing. Get involved and hopefully the positive benefits will keep you going throughout the year.
Give our first challenge of drinking more water a go and see how you feel when your body is hydrated. I guarantee that your energy levels will improve.
Feeling tired, drowsy, fatigued? It is hard to know what is the main cause of low energy levels and one important element is to consider is your water intake. Are you dehydrated?
Signs of dehydration include:
Fatigue/ low energy
Persistent thirst
Dark-coloured urine
Dry lips and tongue
Nausea
Headache
Unsure if you are drinking enough water? Do a quick test. What colour is your urine?
Our bodies are made up of 60-70% water; so, a whopping two-thirds of your body. It makes sense that you need to regularly drink water and ensure that your body is optimally hydrated. Approximately 80% of your brain tissue is made of water. Research indicates that mild dehydration can negatively affect your mood and ability to think. Also, did you know that when you are thirsty you are already experiencing the tell-tale signs of dehydration?
So how much water should you drink?
Aiming for 2-3 litres of water per day is the general rule of thumb or, even better, aim for your urine to be a pale straw colour consistently. Don’t go overboard as this is potentially dangerous.
Struggling to drink enough water? Don’t worry, as sometimes it can take time to build up this healthy habit. Try the following to get you moving in the right direction:
Add fruit slices, such as lemons, limes or oranges, to your water
Add sugar free flavour drops to your water
Sparkling water also counts
Carry a bottle with you at all times
Set a timer on your phone or use an app to remind you to drink up
Drink herbal tea
Aim to have a glass before each meal
Fruit and veg are also hidden sources of water. In fact, a cucumber is over 90% water! This is another great reason to include them in your diet as they can provide up to 20% of your water requirement. Soups and smoothies will also provide fluid.
So, get started with your first BOOST challenge and don’t forget to let us know how you are getting on.
Well done on getting to week 5 of the January BOOST challenges! By now you will hopefully be drinking more water, eating 5 fruit and veg a day, sleeping more and moving your body regularly. These healthy habits are not only manageable, realistic additions to your day-to-day life, but they will have a huge impact on your health long-term. From physical to mental health, each of these habits will help to BOOST your energy and health long-term.