According to experts, most of us are struggling with low energy issues. We’re working harder and plugging in longer, fueling ourselves on coffee and pure determination. We shuffle through our days in a fog, downing coffee and sugary treats to prop ourselves up just long enough to make it home. Then, when it’s time for lights out, we’re too wired to sleep.
Just like houseplants need water; our energy reserves need regular replenishing. With a few small adjustments, it is possible to live the vibrant, energetic life we deserve every day.
Here are a few suggestions:
- Break the fast. Breakfast helps you stay energized all morning – we’ve been essentially in starvation mode all night. Go for a mix of unrefined carbs plus lean protein and healthy.
- Get moving. In a recent study, people who did a low-intensity aerobic activity three times a week in the mornings had a 20% increase in their energy levels.
- Work in chunks. Don’t stay glued to your desk chair; your body needs the occasional movement to change channels and get oxygen. Get up and talk to people instead of emailing or at least stand while you’re on the phone.
- Take a multivitamin at lunch. Consider adding a B-complex for extra pep. According to experts, we actually get an energy boost from vitamins but we usually don’t notice because most of us wash them down with coffee or tea.
- Don’t fear carbs. Salad/greens with chicken is lovely, but no carbs mean no quick energy. Have a piece of fruit or add black beans, but avoid rich foods or you’ll end up in the haze that sets in after a fatty lunch. Fat tends to displace oxygen.
- Head outdoors. Sunshine helps boost levels of vitamin D, and research suggests that adequate amounts may play a role in sustaining energy. Experts also suspect that vitamin D helps regulate metabolism and insulin secretion; both have an impact on energy.
- Keep your pep up in the afternoon. Strategic eating and a bit of movement will help prevent the energy level dip between 2 and 4 in the afternoon. Stretch, stand and do arm circles or ankle rotation to improve circulation. Also, a protein or fiber snack will help the blood sugar boost last longer.
- Beat the evening burnout. Experts suggest a work-to-home transition ritual, such as, listening to music on you commute or slipping into comfy clothes pre-dinner. Avoid alcohol two hours before bed as this may cause restless sleep, which means less pep and focus tomorrow.
Fatigue is a drag, and for a lot of people, feeling groggy and under-slept is virtually a way of life. We work, we plan, we organize, and we go. But Fatigue is not meant to be a lifestyle. Experts agree that banking a good night’s sleep is the best way to have another energy-filled day tomorrow!
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To Your Success,
Althea
Althea A. McLeish Wilson, RN, MSN
Educate . Empower . Encourage
Promoting inner health & outer beauty!
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