TOP NUTRITION TIPS TO MAINTAIN ENERGY LEVELS FOR BUSY WOMEN ⚡️

In today's fast-paced world, many women juggle multiple responsibilities, from careers and family to social commitments and personal goals. With so much on our plates, maintaining high energy levels can be challenging. This blog post aims to provide actionable nutrition tips specifically designed to help busy women sustain their energy throughout the day and stay vibrant and productive.

Understanding Energy and Nutrition

• What is Energy?
  

• Energy is obtained from the food we eat; it provides us with calories that our body converts and uses to produce energy to keep us alive, to maintain our bodily functions, allow us to concentrate and work, to exercise and to reproduce among many other things!

• Our body gets energy from the 3 macronutrients; carbohydrates, proteins and fats, all of which are important for keeping us healthy and thriving!

• Common Causes of Low Energy in Women

• If your experiencing low energy levels or are feeling exhausted every day, take it back to the basics. Audit your sleep hygiene, are you eating a variety of fruit & veg, are you actually eating enough, are you getting outdoors regularly, are you moving your body, are you consuming adequate protein, are you restricting yourself somewhere in your diet, are you drinking enough water? These are all really simple questions to ask that, when addressed, can make a huge difference in your energy levels!

Section 2: Power Foods for Sustained Energy

• Complex Carbohydrates

• Carbohydrates are our body's preferred source of energy and the simplest form of carbohydrates, glucose, is our brain's fuel source. Consuming adequate carbohydrates, mostly complex sources, allows a sustained release of energy throughout the day to keep us feeling energised and to avoid brain fog, light headedness and poor concentration.

• Examples: quinoa, brown rice, oats, sweet potatoes, sourdough

• Lean Proteins

• Protein is extremely important for all women, but if you're an active woman, protein is even more important. Protein assists in muscle growth recovery and repair, helps us to maintain blood sugar regulation, keeps us feeling fuller for longer, supports our hormones and neurotransmitter function and is actually the building block for just about every cell in our body!

• Examples: chicken, turkey, tofu, eggs, red meat, tempeh

• Healthy Fats

• Dietary fats have definitely had a bad wrap in the past, but I think we can all agree that fats don't make us fat and that they are actually extremely important for our health, especially our hormonal health as women. Quality fats are important for reducing inflammation, supporting our menstrual cycle, egg health and hormone production/function, brain and eye health, supporting a pregnancy, fetal growth & development and are also used for energy production.

• Examples: avocados, nuts, seeds, olive oil, fatty fish.
  

Section 4: Meal Planning and Preparation Tips

• Planning Balanced Meals

• You want to aim for regular, well-balanced meals with quality protein, carbohydrates and fats to ensure a sustained release of energy and so that you are satisfied after your meals. This also helps with blood sugar regulation and prevents those afternoon crashes you might have experienced

• Batch Cooking and Meal Prep

• This is one of my favourite hacks, batch prepping meals or making double at dinner and having leftovers for a few days ready to go! Super simple and easy and takes the guess work out of what to have for lunch the next day. Pick a few of your favourite meals to make that are easy and cook them on rotation throughout the week, either in batches or making double.

Section 5: Lifestyle Factors Affecting Energy

• Sleep and Rest

• Sleep is also a HUGE factor affecting energy levels, I've spoken about this multiple times on my social media lately. Sleep is when our body and mind recovery, reset and replenish. If we aren't getting enough sleep, especially over a prolonged period of time, this can significantly impact our energy levels as well as our concentration, motor skills, moods and food choices throughout the day. Sleep is key.

• Stress Management

• Like sleep, stress is another big one that, over a period of time can gradually cause issues down the track. It can impact our moods, energy levels, concentration and overall health.

• Stress management strategies include exercise, reading, going for a solo walk, meditation, listening to a podcast, journalling, colouring in, mindfulness and practising gratitude.

• Physical Activity

• Physical activity is one of the most underrated ways to increase your energy levels. Regular exercise causes the release of endorphins, our feel good hormones. It also improves blood flow and circulation which increases oxygenation of cells and better energy production. Exercise doesn't need to be a 1 hour HIIT workout, it can be a walk, slow jog, pilates or strength session!

• Find something you love doing and something that makes you feel good!

Maintaining high energy levels as a busy woman is achievable with the right nutrition and lifestyle balances. By incorporating these tips into your daily routine, you can enhance your vitality, productivity, and overall well-being. Small changes can lead to significant improvements in how you feel each day. Remember that each day is going to vary and sometimes there are things that fall outside of our control, so aim for consistency over perfection!

I'd love to hear your nutrition/energy tips, leave yours or any comments/thoughts below!