Are you struggling with low energy?
Fatigue is a drag, but for a lot of us, feeling groggy and under-slept is virtually a way of life. 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.
Sounds familiar?
Most of us are struggling with energy issues, experts say; we work, we plan, we organize, and we go. We are working harder and plugging in longer, fueling ourselves on coffee and pure determination. But 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 to help you say Bye-Bye Fatigue, Hello Energy!
- 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 (for fast energy) plus lean protein and healthy fat (which takes longer to digest, giving you more staying power).
- Get moving. Not an a.m. exerciser? 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 with 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. If your energy level dips between 2 and 4 in the afternoon, it’s official: you’re human! Strategic eating and a bit of movement will help. Stretch, stand and do arm circles or ankle rotation to improve circulation; and give in to the snack attack – protein and fiber will help the blood sugar boost last longer.
- Beat the evening burnout. You’re on your last reserves of energizing hormones and melatonin, which regulates sleep, is starting to rise; but you want to stay revved without over-wiring yourself. Experts suggest a work-to-home transition ritual – listening to music on you commute or slipping into comfy clothes pre-dinner. Also, consider leaving work early once a week to do a run or an interval training class.
Avoid alcohol two hours before bed as this may cause restless sleep, translating to less pep and focus tomorrow. Experts agree that banking a good night’s sleep is the best way to have another energy-tastic day tomorrow!
Fatigue is not meant to be a lifestyle.
There is no passion to be found playing small – in settling for a life that is less than the one you are capable of living. – Nelson Mandela
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To Your Success,
Althea
Althea A. McLeish Wilson, RN, MSN
Educate . Empower . Encourage
www.altheamcleish.com
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