Do you feel fatigued? Sluggish? Exhausted? To tired to get shit done? You are not alone!
Many people feel this way throughout the day.. Sitting at the office, driving through traffic, grabbing groceries, running errands, getting to the next meeting and then what?
A chocolate chip muffin and a coffee. Or espresso shots and a energy bar.
We resort to caffeine and sugar. Why? Because it works but temporarily and then you end up tired again and this cycle can lead to weight gain along with other unpleasant side effects. Sugar spikes our insulin giving us energy followed by a CRASH. Caffeine is a stimulant that brings you up. But what goes up must come down. So the coffee or espresso boosts you then drops.
Many of us drink coffee everyday and I am not saying it’s bad. I ENJOY coffee but I do not depend on coffee as an energy booster and it is actually a source of antioxidants among other benefits. But a majority use it as an energy source which is not long lasting. Some things that sabotage your energy include eating sugar, lack of sleep, high stress levels, overloaded on the go schedules, too much screen time and even nutritional deficiencies.
Natural ways to boost your energy everyday:
- Replace the caffeine with herbal teas like peppermint tea or try matcha green tea. Coffee can give a temporary boost in energy but can also contribute to anxiety, irritability, muscle tension, weakened immunity and insomnia.
- Get outside for a walk and get a breath of fresh air – it releases endorphins your feel good chemicals. Get a dose of sunshine because it stimulates vitamin D production and the light raises endorphins and helps regulate sleep. Our bodies were made to move and thrive when we do! Speaking of vitamin D it is important to supplement because it isn’t abundant in foods and supports bone cardiovascular health and lowers inflammation – a contributor to energy!
- Take a break from the iphone, the laptop and TV – to much screen time can be draining!
- Avoid alcohol – it makes you feel more tired, I am sure many of us know the aftermath of this all too well
- Avoid sugar foods and processed foods
- Try a smoothie! – they are nutritious and delicious and will give you a boost of nutrients to help your energy levels and revive your cells
- Do not eat unhealthy meals late, opt for a healthy snack because going to bed full lowers the release of melatonin that promotes deeper better sleep. Sleep is when cells produce and release proteins essential for growth and tissue repair. Lack of sleep can cause poor concentration, mood swings and lower energy levels resulting in sugar cravings
- SLEEP make sure your getting your 7-9 hours every night to allow your body to restore and renew
- Drink Water – it is the driving force of energy, just 1 percent drop water can result in fatigue a result of dehydration
- Get moving – your heart pumps more oxygen and nutrients into your bloodstream, your lungs and cardiovascular system work better and you feel more energetic. Try going for a run, a yoga class or even dancing.
- Laugh – a good laugh boosts heart rate, raises blood pressure and releases feel good chemicals in the brain (endorphins and serotonin) which can pump you up
- Eat healthy! Have a variety of fruits, veggies, complex carbs, protein and sources of omega 3s.
- Omega-3 fatty acids improve mood and brain function, essential for avoiding a midday slump, try a handful of raw nuts, avocado, salmon or chia seeds in your smoothie!
- Complex carbs help keep blood-sugar and energy levels stable. They are also the brains primary source of energy, glucose which we get from these carbs. Try sweet potatoe, brown rice and other whole grains!
- Eat the rainbow when it comes to fruits and veggies to ensure you get a variety of vitamins, minerals and phytonutrients
- Protein is important at every meal because it keeps you fuller longer, balances blood sugars and slows the release of sugars. (Longer lasting energy, duh)
…What the fork is on your plate?
- What we do everyday directly effects our energy levels. Just make sure you drink plenty of water, limit sugars, eat nutrient dense whole foods, sleep and move your body! You’d be surprised on the tremendous changes you’ll feel in your energy levels. The number one question I get ALL THE TIME is how to boost energy and where I get all my energy from?! Here you have it.GO GET IT!