Everyone would like to feel more energetic during the day. You naturally go through periods of higher activity which contrasts with times of relaxation. The problem occurs when more energy and concentration is required than we can give. Follow these great tips to experience more energy in your life.
1) Stay on a regular sleep schedule. You can’t stay up late during the week-end and suddenly on Monday morning wake up refreshed. If you do enjoy later nights on Friday and Saturday vow to get to bed early on Sunday to wake up rested. Stop using all technology 30 min before bed- no cell phone- no lap top- no kindle.
2) In addition to increasing your early morning calorie intake and decreasing your evening calorie intake, you need to incorporate protein. Nearly all cases of mid-morning blahs, afternoon space-outs, and general exhaustion at work—ruling out that you stayed up all night with friends, or a sick child—can be attributed to low blood sugar. If you grab a cup of coffee and a bagel at 7:30AM on your way to work, caffeine and carbohydrates offer a powerful but short-lived energy boost. It’s almost a guarantee that by 10:30AM you’ll either be spacing out at your desk or heading down the hall to raid the vending machine for a quick and equally carbohydrate-laden pick-me-up. This isn’t to say that carbohydrates are bad; you need them to live and for basic brain functioning. A diet comprised mainly of carbohydrates, however, is a recipe for a constant cycle of blood sugar highs, lows, and the accompanying feelings of exhaustion that go with them. If carbohydrates are the kindling of your metabolism, protein is the slow burning old-growth wood that keeps you going. This is the protein I choose to fuel my body in the morning!
3) Take a 15-20 minute power nap. Power naps can boost your energy, mood, productivity and creativity significantly better than the typical pick-me-up, caffeine. One of the most amazing things about taking a nap is that it doesn’t just make you more productive for a short time, it actually makes you more productive for the rest of the day.
4) Drink more water and liquids. I know, everyone says to drink more fluids. But most Americans are in a constant state of dehydration from filling up on coffee, tea, and sodas with caffeine. This is very stressful to the kidneys and can cause irritation to the bladder. Keep a sports bottle filled with your favorite flavored water or just plain and keep it with you at all times. Set a goal- empty by lunch, refill, empty again by the time work is over. Carry plenty of water in the car too for you and your family.
5) Exercise regularly. Although it may seem contradictory, many leading researchers state that by utilizing stored up energy, you are actually making more of it. One leading researcher from the University of Georgia acknowledges that the last thing tired people want to do is workout. However, remaining sedentary will also make you remain tired. The best thing to do, he says, is to get up and partake in some sort of physical activity.
6) Stand Up! Spend a few more minutes on your feet every hour and your energy levels will start to soar. A recent University of Sydney study found that the more people swapped sitting for standing during the day, the more their energy levels improved. How to do it? Start thinking about things you usually do sitting that you could do on your feet – like talking on the phone, folding the washing or watching TV.
7) Take regular, daily supplements of the highest quality. Our food and diets simply do not meet the amounts needed for maximum health. There is a difference between avoiding nutritional deficiencies and optimum performance. It’s important to fill in the gaps with more nutrient dense nutrition. Besides my protein shake chalk full of vitamins, these are my other go to things that give me high quality nutrition! (Adaptogenic Herbs, Vitamins)
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