How to top up your energy

Feeling sluggish? Step away from the coffee and give yourself a natural boost.

1. Get moving: That’s right, it may sound counter-intuitive if you’re tired, but the more you exercise, the more energised you’ll feel. But don’t worry, it doesn’t need to be a 12-mile run. Just a brisk jog or walk around your local park will do you fine.

2. Eat big: Yep, it’s still fine to have a hefty and hearty meal – just make sure you eat it early on in the day. When you wake up in the morning, your body will have gone for a long period without food, so you’ll be lacking energy. Get refuelling at brekkie.

3. Guzzle away: Did you know that our bodies are more than 60 per cent water? If you get dehydrated, your systems slow right down, making you feel tired and lethargic even if you slept like a baby the night before.

4. Caught in a caffeine cycle?: Coffee and energy drinks might give you an initial buzz of energy, but they will bring you down even harder around 30 minutes later. Opt for nature’s energiser, ginseng, in a yummy herbal tea such as Pukka Herbs Morning Time Tea (£2.25, www.pukkaherbs.com).

5. Stretch: It’s not only post-workout stretching that can be beneficial for your health. Stretching your muscles any time can help to open up the brain’s arteries, allowing it to get more oxygen and increasing your vitality.

6. All about alkalis: If your body is too acidic, you may well experience muscle fatigue and burnout. Make sure you are eating plenty of alkalising foods such as fresh vegetables, beans and eggs to balance your body’s acidity.

7. Take magnesium: Not only is magnesium required for the metabolism, but it’s also vital in muscle contraction. So, if you’re a gym bunny, it may well be worth investing in a supplement to top up your muscles’ energy levels. Try MyProtein Magnesium Citrate (£9.69, www.myprotein.com).

8. Step away from sweet stuff: Avoid eating refined sugars, such as those found in chocolate and sweets, as they cause insulin spikes in your blood sugar. This will only leave you feeling more hungry and yep, you guessed it – tired.

9. Eat fibre: Or more precisely soluble fibre. It slows down energy release into the bloodstream, which stabilises your blood sugar levels and helps to stop you feeling sluggish. Fresh fruit, vegetables and beans are all good sources.

10. Catch a snooze: Make sure you get good quality sleep, preferably at night. However, if you are in need of a recharge the next day, try taking a power nap for 20-40 minutes. Who says siestas are only for the Spanish?