It’s the school holidays, which as many parents know, can be exhausting. These easy tips will help you keep up with your kids all day long

1. Get outdoors

Head outdoors and you’ll achieve several things: your kids will be away from their screens, and you’ll all benefit from the fresh air and vitamin D. Even a short walk outdoors can help boost your mood and energy levels, so try to top and tail the day with some time in nature. i

2. Take a ball

By kicking or throwing a ball around you’ll hardly notice the time pass. Plus you’ll be getting exercise, improving coordination skills and getting the blood flowing.

3. Carry water everywhere

It’s easy to reach for coffee when you need an energy boost, but if you’re flagging the most common reason is dehydration. Try the 8 x 8 rule: eight times a day, drink an eight-ounce glass of water (about a standard glass).ii

3. Swap your caffeine for supplements

Supplementing your energy levels with healthy alternatives to your usual coffee is a good way to implement some healthier habits. A supplement called Ubiquinol, the reduced form of Coenzyme Q10 ‘CoQ10’, helps to convert nutrients from the carbohydrates and fats we eat into energy which your body can utilise. A new study has found that athletes who took Ubiquinol supplements greatly increased their performance, and helped their bodies recover better after exercising. Even if you’re not a trained athlete, it’s the perfect swap with your afternoon caffeine boost.iii

4. Eat for energy

Foods which contain Ubiquinol can also contribute to your daily energy intake. Include Ubiquinol-rich foods such as red meat, spinach, sardines, tuna, strawberries, oranges, nuts and wholegrains. However, as you’d need to eat up to 3.5kg of red meat, 5.7kg of chicken or 50 cups of spinach daily, a daily supplement is also a good idea to accompany a healthy, balanced diet.

5. Take it easy

It may seem counterproductive to rest and relax when you want to get up and go, but taking some time out can do wonders for your energy levels. Head to the beach or park and make shapes out of clouds, listen to the birdsong and just let your minds wander.

Taking daily supplements are an efficient way to help restore healthy amounts of Ubiquinol and CoQ10 in the body and support optimal energy levels.

Always read the label. Use only as directed. If symptoms persist consult your healthcare professional.

i https://www.ncbi.nlm.nih.gov/pubmed/21291246

ii https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257694/

iii https://www.ncbi.nlm.nih.gov/pubmed/23627788