Apr
Rehydrate
Not only do most of us fail to drink enough water (around 2 – 2.5 litres a day) but many of us rely on diuretics like coffee and alcohol that only increase dehydration. Without enough water, the body struggles to eliminate waste products and carry nutrients to cells, which can leave the skin looking ashen and old. Rather than drink when you feel thirsty (which is the body’s way of telling you it’s already dehydrated), fill a large bottle of water first thing in the morning and place it on your desk – this constant visual reminder will make you drink more throughout the day.
Sleep Deeper
Improving the quality of your sleep doesn’t necessarily mean sleeping for longer. In fact, sleeping in on the weekends will throw your natural rhythm out of sync, making it harder for you to revert to a normal pattern in the following days. Six hours’ shuteye is generally considered the minimum for optimal functioning during waking hours but it’s important that they’re six truly restorative hours.
Avoid nightcaps or midnight snacking, as raising your blood sugar level before bedtime will have a negative effect on the quality of your sleep. A quick drink may help you ‘nod-off’ but it will prevent you from going into a deep sleep. And without REM sleep – the truly restorative kind – you’ll look and feel less refreshed in the morning.
Develop a bedtime routine
Establishing a consistent routine before bedtime will help prevent your body for a good night restorative sleep. After a week or two, the body will automatically go into ‘shut down’ mode when it realises that your evening bath, yoga session or a chapter from your favourite book is a pre-bedtime activity. A better night’s sleep means you’ll feel more revitalised in the morning.
Breakfast like a king
Juggling a family and a job often means breakfast is the first meal to go. And yet it’s the most important meal of the day – just like your mum said. Skipping brekkie will lower your metabolism, making it more difficult for your body to burn sugar and provide you with adequate energy throughout the day.
Soak up the sun
In spite of all the fear mongering about the evils of UV exposure, it’s still important to get at least ten minutes of sunshine a day. The body needs Vitamin D to survive and the best way to get it is by going outdoors where natural light will boost your mood and energy levels. Leave your desk at lunchtime and remember to wear a good sunscreen.
Work up a sweat
Exercise isn’t just good for your physique, regular workouts – or even just a brisk 20 minute walk every day – can have a remarkable impact on your mood, immune system and general wellbeing. And contrary to popular belief, exercise will give you more energy rather than wear you out. Physical activity supplies oxygen to every cell in your body, increasing energy levels and leaving you feeling (and looking!) completely revitalised.
Fuel correctly
You wouldn’t put the wrong kind of petrol in a Formula One car, so don’t feed your body incorrectly either. In order to avoid that mid-afternoon energy slump, look closely at your diet and, more specifically, at the kinds of carbohydrates you consume throughout the day. Chances are, it’s all those empty carbs that are taking a bite out of your energy. Cut out simple carbohydrates like white bread, sodas or baked goods and replace them with complex carbs and whole grains like brown rice, rye or quinoa for a more steady energy supply.
Catch your breath
This may sound stupid but remember to breathe. Properly. Most of us spend our time taking short, swallow breaths, which made it harder for oxygen to transport itself around the body. In order to stay alert and calm, remember to breathe down into your abdomen and exhale completely, pushing your belly button back into your spine.
Technology time out
If you’re reading this late at night, then it’s time to look at the impact of blue light on your energy levels. Like caffeine, blue light is a stimulant that will keep you awake and spoil a good night’s restorative sleep. Cut back on your tech addictions when you get home in the evening. Switching off the telly, the mobile and the laptop after a certain hour will have a remarkable effect on your stress levels, allowing you to relax and recuperate.
De-clutter
The more organised your work and living spaces are, the less stress – and, crucially, tired – you’ll feel. Cluttered environments are usually indicative of a ‘plate-spinning’, an approach which is not always productive or time-efficient. Clean up your space, and prioritise your workloads instead of burning yourself out while trying to juggle a million things at once.
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This article is very informative, thank you. Adopting these habits can really change ones life to be more energetic. Bravo siyabonga
What a important information that i had no idea of thank you manbox for such helpful information from now on with the information i just read i will never be hydrated again i am so happy as i go helped by reading this article
No more midnight snack for me i woukd have it everyday before bed time but not anymore i am greatful of this information i feel like manbox just saved my life and my lifestyle keep up the good work manbox much appriciated
Most helpful tips indeed especially for somebody like me who surfers from dry skin, I try to keep it hydrated constantly mostly drinking water. Though one tends to forget as juggling school and work can get hectic. Thanks MANBOX!
Everything always begins with you. Your look, mindset and emotional intelligence.
Because this are the fundamentals of your being, you have to nurture and take care lf them before you can even think about taking care of something or someone outthere.
The simple life-changing steps are key into bringing out the best version of you. Read, understand and improve.
Everything always begins with you. Your look, mindset and emotional intelligence.
Because this are the fundamentals of your being, you have to nurture and take care lf them before you can even think about taking care of something or someone outthere.
The simple life-changing steps are key into bringing out the best version of you.
Healthy lifestyle matters. I always make sure that I drink enough water, even in this cold, I warm it so that I can be able to drink it. Taking care of my self has always been a priority. Thank you fir such information, I will add it on my daily routine, to keep myself more healthier. Very informative indeed, I will also share this information with others.
This article is so moving, it helps a man become a stronger man🤝Grooming.
Thank you Nivea Men. These are definitely helpful tips and easy enough to make part of your daily routine. Especially the breathing and 10mins outdoors time. Appreciate the simplicity of the small changes that influence big growth. Thank you
Thank you Manbox for such an informative article. I’m a health nut if i can say so and i remember growing up i really struggled with my weight. I remember at a certain stage i used to eat then go to the bathroom afterwards to literally force myself to throwing up. I have cut out breakfast entirely i only eat after 11am or 12pm… and i just read on this article what it does to my metabolism and literally had a light bulb moment that i certainly need to stop. I’ll try to have small portions for breakfast.
Amazing. Thank you for the great advice, most definitely taking it and i can already feel my life changing for the better. So happy to be part of a family that cares and thank you once more.