5 Healthy Ways to Boost Energy
Thursday, September 24, 2015
Do you struggle to keep from feeling sluggish? Have you found your energy levels aren't what they ought to be? Here are 5 healthy ways to put the pep back in your step the CREATION Health way!
1. Don’t check your email first thing in the morning, or just before bed. This bad habit is becoming more and more common, and is one you should cut immediately. Checking email or social media first thing in the morning can start your day off on the wrong foot. Priorities get mixed up, other people’s stress becomes your stress, and just like that you are spending the rest of the day trying to find enough energy to cope with it all.
Checking messages just before bed can be even worse. Stressful emails can result in stressful tossing and turning, and researchers have shown that staring at a screen right before bed has negative impacts on sleep and health. Checking messages and devices regularly throughout the day is both time and energy consuming. Make it a point to only check these things twice per day, once mid-day and once in the early evening. Doing so will free up time and give you peace of mind… both of which can lead to a significant boost in energy.
2. Keep your body moving. Walking gives a great natural energy boost. Even a 10 minute walk is enough to send oxygenated blood cells to your heart, brain, and muscles. Studies have shown that walking increases energy levels much more than eating a sugary snack does, and you won’t get that big crash effect that sugary foods leave you with.
The human body was designed to be active, so move around every chance you get. Take a walk in the morning. Take the stairs at work. Take a bike ride in the evening. Play catch with your children or grandchildren. Take your dog for regular walks. The more you move, the more oxygen your body will receive and the better you will feel!
3. Avoid energy-draining foods. Your body requires energy from food in order to function correctly. The higher the quality of foods you're consuming, the better you're going to feel and perform. Try decreasing the amount of animal foods and processed foods you eat and increase your consumption of fresh, raw foods that are grown from the earth.
Apples are a great source of fiber, vitamins and minerals, and provide a lasting energy boost. Bananas are packed with potassium, as well as energy boosting Vitamin B6. Adding fresh spinach to a salad is another great way to get an incredible boost of energy, with the added benefit that this superfood is low in calories and packed with nutrients.
Brown carbohydrates are whole grains (foods in their natural state) while white carbohydrates are often refined grains. Swap those unhealthy white carbs for brown, cut back or eliminate caffeine and alcohol, and increase your intake of healthy fats such as avocados, nuts and seeds. Take it slow. Try to introduce one new healthy eating habit every week.
4. Drink lots of water. Dehydration plays a key role in fatigue, headaches, and poor concentration. In fact, fatigue is one of the very first signs that you may be dehydrated. Throughout the day you lose water naturally through urine and perspiration. It is vital that you replenish what you’re losing. When your body is short on water it is unable to carry healthy nutrients to cells, or flush out the waste, and this will leave you sluggish.
Keep a bottle of water on your desk at work and sip it regularly. Refill it every few hours to make sure you are getting enough. Your water requirements can vary drastically from day to day depending on a variety of factors, but try to drink at least half your weight in ounces daily. If you weigh 140 pounds, for example, shoot for 70 ounces of water each day. If you are a very active person, you may need even more.
5. Get a good night’s sleep.
"Early to bed and early to rise makes a man healthy, wealthy and wise.” ~ Benjamin Franklin
A good night’s sleep is an excellent way to boost energy. This is your body’s time to rejuvenate and recharge. Your sleep should be consistent and uninterrupted. Try not to eat for at least 3 hours before bed to give yourself time to digest your food. This will help give you uninterrupted rest. Other things to avoid before bed are caffeine and alcohol.
Good sleep habits are one of the most important, yet most overlooked principles of healthy living. Try following these National Sleep Foundation guidelines for just 10 days and see how it impacts your mood and energy levels:
- Newborns (0-3 months): 14-17 hours
- Infants (4-11 months): 12-15 hours
- Toddlers (1-2 years): 11-14 hours?
- Preschoolers (3-5): 10-13 hours?
- School age children (6-13): 9-11 hours?
- Teenagers (14-17): 8-10 hours ?
- Younger adults (18-25): 7-9 hours?
- Adults (26-64): 7-9 hours?
- Older adults (65+): 7-8 hours
Put all 5 steps into action and begin feeling refreshed, enthused, and ready to conquer the challenges of the day!