To succeed in business every entrepreneur must have energy, ability and desire.
Energy and resilience have taken its toll on many during the recent pandemic, and in the coming months both will be required in bucket loads.
Energy + mental agility + elevated Mood = a fighting chance. So, here’s 3 top tips for each. 3 + 3 + 3 leads to success.
Energy dips during the day are normally associated with blood sugar imbalances. Our body needs a steady stream of glucose, highs and lows create waves and crashes of energy. Simple top tips to balance your energy levels;
- Protein with every meal – including breakfast (eggs, nuts, seeds, good quality meats are all sensible options)
- Reduce your intake of refined carbohydrates, cereals, fruit juices and cordials, fizzy drinks, alcohol, baked goods, chocolate, sweets, cakes, biscuits. Read food labels and look for added sugar/carbohydrates. Low carbs NOT no carbs. Glucose is the body’s preferred source of energy.
- Choose better sources of carbohydrates. Those that contain fibre and starch are good choices. Wholemeal, barley, rye, oat and seeded bread (keep to a minimum) wholemeal pasta, lentil pasta, and brown rice (keep portions small) potatoes with skins on, oats, try quinoa, buckwheat, nuts, wholegrains, lentils, beans (cannellini, butter beans, kidney etc) berries, banana’s (limit) apples, broccoli, leafy greens, carrots and other root vegetables all contain carbs but are better options.
Mentally we need to have focus, clarity, the ability to make good decisions, navigate our way through problems, be able to concentrate, remember and be able to plan to lead our business to success. This can be supported through good quality food and lifestyle choices.
- Low Vitamin D has been associated with a 60% increase in reduced cognitive function. The best source is safe sunlight exposure. A good quality supplement maybe necessary. Get in touch for cost effective testing and interpretation of results options.
- Omega 3 for brain functioning and healthy cell membranes. The best sources are fatty fish (salmon, mackerel, anchovy, sardines, herring). Vegan food sources such as flaxseed and chia seed are available but produce a much lower level of the good stuff. Vegan supplements are available. Omega 3 is also great for mood and low level inflammation.
- Feed you good bacteria through plant-based fibres. Fibre rich sources are key as well as a varied rainbow diet.
To sustain the desire to perform and succeed we must feel content and uplifted in our lives.
- Awareness of what makes you stressed. Plan time for yourself within each day, research and practice some stress reduction tools. Vitamin C in the form of salad greens, broccoli, bell peppers, strawberries and citrus fruits (at a lower level) ) all help the body to manage stressful times.
- Vitamin D together with Zinc have been shown to reduce levels of depression. Good sources of zinc are oysters, pumpkin seeds, animal protein, beans, chickpea, lentils, tofu, walnuts, quinoa.
- Good amounts of fibre rich food help to produce one of our happy neurotransmitters, serotonin. Whilst we associate this with the brain, 90% of serotonin is made in the gut.
The above tips are quick and easy to put in place and will make a difference for anyone who just needs a boost. For severe symptoms, a more targeted approach is required and in some cases the involvement of your GP maybe necessary. Get in touch if you would like to know more.