How to Have More Energy and Keep a Healthy Routine for Busy Women

Author: Millennia TEA’s Official Science Steeper, Allison Tannis MsC RHN

Tired? Try this Healthy Routine to Have More Energy for Busy Women

Looking for a bit more energy and a healthy routine that could fit in your busy schedule? It’s common to suffer from fatigue in today’s work culture with long hours, mounting stress of the pandemic, and struggles to maintain strong social connections at home and with friends - we could all use more energy tips on how to get a healthy routine that works. Here are science-backed ways you can enjoy more energy, naturally, all day long.

Why do I feel so tired?

Some of the most common complaints of busy women is a lack of energy. Waking up tired is all too common. Many busy women experience that 3 p.m. slump: a sensation of tiredness around mid-afternoon that makes you want a nap, a cup of coffee, or some sweets. While sometimes energy evades you all day long – this is called fatigue. There are many different culprits, including sleep, food, and stress.

What can women do to have more energy?

Fatigue and feeling tired are actually not the same things. A sign that you are tired, caused by sleep deprivation during the week, is if on weekends your body wants to sleep in. As for fatigue, the common culprit is stress, says research. Stress triggers inflammation. Inflammation can cause persistent fatigue. Science explains that inflammation actually alters your metabolism so it’s harder to feel energetic.

How do you stay healthy with a busy schedule?

Regardless of the reason for your lack of energy, you want to find a solution that isn’t caffeine or sugar. Here’s a healthy routine (adjust the times as you see fit) that can help you busy women have more energy:

• 6 a.m. Get Moving

  • Evidence show exercise boosts moods and energy levels. Take it outside as just 20 minutes outdoors boosts vitality levels, according to researchers.                                                                                                

• 7 a.m. Eat Breakfast with Protein

  • Higher energy levels were found to occur after eating a breakfast that is low in simple sugars, and high in protein, in a research study. 

• 8 a.m. Naturally Caffeinate
  • A pick-me-up without the buzz: tea leaves contain some caffeine (if you need that), but also a variety of B vitamins (and iron), nutrients well-known to help boost your energy levels.

• 10 a.m. Stand Up

  • Movement fights fatigue, according to research, so stand up from your chair, and let your body move.

• 12 p.m. Eat Mindfully
  • Whenever you’re eating, let it be a reminder to slow down, breathe between bites, and focus on being in the moment to reduce stress and improve your ability to listen to your body say when it’s full.

• 3 p.m. Snack Smart

  • Include a little protein to stay fuelled, according to research a green smoothie is a great idea - use Millennia Tea frozen cubes as a good plant-based source of protein. (Fresh tea leaves are about 17% protein.) Eat your tea greens – they contain 5x more protein than quinoa.

•  3:30 p.m. Take a Recess
• Remember to get up, or better yet, get out(side) and move your body to decrease stress and boost energy. 

• 6 p.m. Add Leaves to Everything

  • Incorporating leafy greens, such as Millennia Tea, into as many meals as possible is important to ensure you have the antioxidants to fight stress-caused fatigue and iron which so many women are lacking. Eat your tea greens – they contain 9x more iron than spinach.

• 7 p.m. Take a Hike
  • Walking after dinner can be a great chance to connect with loved ones and unwind. Plus, a study noted women sleep better after exercise and research suggests moderate exercise (a brisk walk) outside might help you sleep.

• 8 p.m. Turn Off Early

  • Slowing down, thinking happy thoughts are important to allow your brain to ease itself into a good night’s sleep. 

• 10 p.m. Go to Bed

  • Our lifestyles are sleep deprived from burning the candle on both ends and binge-watching favourite series on lite screens.

The Best Thing to Eat for Energy

Fresh, green, tea leaves, of course! (Well, in our opinion, it is). Many women tell us how good it feels when they eat tea leaves, reporting more energy, focus, and clarity. That’s because of some of the exceptional nutrients found in tea leaves, including L-theanine and epigallocatechin-gallate. But, there are many other reasons to eat your tea greens!

Eat Your Tea Greens:

• 9x more Iron than Spinach
• 5x more Protein than Quinoa
• 2x more Fiber than Brussel sprouts
• 7x more Calcium than Broccoli
• 3x more Vitamin C than Blueberries

Have you eaten your tea greens, yet today?

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References

Associations of fatigue to work-related stress, mental and physical health in an employed community sample. BMC Psychiatry 2017; 17: 167.

Inflammation: the common pathway of stress-related diseases. Front Hum Neurosci 2017; 11: 316.

The high costs of low-grade inflammation: persistent fatigue as a consequence of reduced cellular-energy availability and non-adaptive energy expenditure. Front Behav Neurosci 2018; 12: 78.

The impact of breakfast in metabolis and digestive health. Gastroenterol Hepatol Bed Bench 2011 Spring 4(2):76-85.

A randomized controlled trial of the effect of aerobic exercise training on feelings of energy and fatigue in sedentary young adults with persistent fatigue. Psychother Psychosom 2008;77(3):167-74.

Effects of a yearlong moderate-intensity exercise and stretching intervention on sleep quality in postmenopausal women. Sleep 2003 Nov1;26(7):830-6.

The relations between sleep, time of physical activity, and time outdoors among adult women. PLoS One 2017; 12(9): e0182013.

Stay mindful and carry on: mindfulness neutralizes COVID-19 stressors on work engagement via sleep duration. Front Psychol 2020 Dec 21.

The global problem of insufficient sleep and its serious public health implications. Healthcare (Basel) 2019 Mar; 7(1):1.