1. Boost your Energy

2. What we’ll cover today Common things in our lifestyle that affect our energy The four best ways to boost your energy Where you can find more information

3. Energy matters 1 in 4 report regularly low energy levels not explained by a health condition. There are also people who have good energy all the time. Accepting low energy has become the norm, so what can you do to be one of those people who has good energy all the time?

4. Look for the cause Many things affect our energy levels, some of those are listed below Poor diet Disturbed sleep Stress Low physical fitness Being over or underweight Our work Our environment The people we spend time with

5. Your four step plan to better energy Taking action in any of these four areas is more likely to boost your energy levels than anything else 1. Move well 2. Eat well 3. Sleep well 4. Manage pressure well

6. Move well Doing just 20 minutes of light exercise a day can reduce fatigue by 65% and the benefits last hours Light exercise could be a walk, swim, bike ride or playing in the park (11/20 or 5/10 effort – see table) How? Instant energy boost – releases feel good hormones Helps unwind – lowers stress hormone levels Helps relaxation – for better sleep Get more out of the food you eat – aids digestion

7. Eat well Eating a healthy diet with regular meals gives us stable energy levels How? Eat breakfast – give your body energy early in the day Eat regularly - every 3-4 hours, if possible Eat more fibre - wholegrains, vegetables, fruit, pulses Eat some protein with each meal – helps balance energy Drink enough water (2-3 litres per day) – stay hydrated Maximum 3 caffeinated drinks – more could affect your sleep Reduce your sugar intake - chocolate, fizzy drinks

8. Manage pressure well Excessive pressure can drain our energy levels, but there’s lots of small things that can help How? Talk to others – helps to identify solutions Do things you enjoy regularly – makes you feel good Socialise with family and friends – maintain strong relationships Do some physical activity – great for unwinding Do something relaxing (have a bath, read, listen to music)

9. Sleep well Sleep is when we recharge our energy levels. We need 6-8 hours for optimal recovery. How? Set your body clock – wake up at the same time everyday Fully unwind - avoid caffeine within five hours before bed Allow your brain to switch off - avoid the tv screen 30 minutes before bed Stay asleep - darken your bedroom as much as you can Help relax – do some light activity in the evening

10. When should you seek for further support from your GP? If you’re a female and regularly have heavy menstruation which affects your energy If you unexpectedly gain or lose weight and it affects your energy If you feel very get thirsty and need to urinate a lot

11. Where can you find more information? More information and helpful articles – see Occupational Health and Wellbeing on Connect For podcasts and videos click below http://www.safety.networkrail.co.uk/Communication-and-Health/Occupational-Health-and- Wellbeing Confidential helpline for any concerns – contact Care First your employee assistance provider on 0800 174 319