Food Freedom Friday Edition 253 - Energy Boost
Having low energy and feeling tired all day is a big concern for a lot of people.
Do you ever wonder why you’re so tired all the time? If so, you’re not alone.
Unfortunately, in our modern world, most people try to increase their energy with stimulants – coffee, energy drinks, energy shots, and whatever the latest popular energy boosting product is.
These might give you a quick burst of energy, but you’ll slowly (or not) come crashing down again, sometimes feeling even worse than before.
The questions becomes how do you increase your energy so it’s sustained at a high level all day long?
Believe it or not, there are healthy, natural ways to do this. If you feel like you may have a medical issue due to being fatigued all the time, check with your doctor. However, your low energy may simply be caused by a few less-than-optimal habits and poorer lifestyle choices which can all be shifted and changed.
If this is the case, here are a few of my favorite ways to naturally give yourself a boost in energy all day long:
Eat Nutrient Rich Foods
Many people eat a poor diet. You might be eating a lot of unhealthy refined carbs and simple sugars. This may lead to a temporary boost in energy, followed by a crash. The better alternative is to eat foods with natural, unprocessed ingredients. Foods filled with nutrients. Think of things like nutrient dense animal proteins, above-the-ground vegetables and healthy, naturally occurring fats. This will help balance your blood sugar and sustain your energy throughout the day.
Drink Water
Drinking more water can give you more energy to do anything from exercising to staying awake after lunch. Being dehydrated lowers athletic performance and can cause you to feel tired and lethargic. Sometimes, if you find yourself having trouble staying awake throughout the day, you may simply need to increase your water intake.
Bonus: Adding electrolytes will further support hydration and boost energy. Be sure to use a high quality salt on your food and, if choosing to supplement, a sugar-free electrolyte powder containing sodium, potassium and magnesium.
Minimize Caffeine and Sugar
As mentioned a little earlier, many people fight low energy by drinking a lot of coffee or energy drinks. Alternatively, others might eat a high sugar diet. Both of these can lead to a temporary boost of energy, followed by a crash, where you want to do little more than nothing. This cycle of high energy followed by a crash can also disrupt your appetite, mood, sleep and circadian rhythm. If you find yourself drinking a lot of caffeine or eating a lot of sugar, stopping this habit or even reducing it can leave you feeling more energized during the day, give you better sleep at night and leave you waking up refreshed and energized in the morning.
Minimize or Reduce Alcohol
Drinking alcohol, especially at night, can lead to disrupted sleep. When alcohol is in your system, it raises your level of the stress hormone epinephrine, which in turn increases your heart rate and stimulates your mind, resulting in disturbed sleep. Furthermore, alcohol consumption leads to dehydration. Reducing, limiting or eliminating alcohol consumption can definitely support increasing your energy levels throughout the day.
Take A Morning Walk
When you get outside in the morning and go for a brisk walk, you are oxygenating and activating your body’s systems. Your heart rate begins to rise, perspiration flows and you have a level of alertness about you. In no time at all, by moving your body first thing in the morning and getting some Vitamin D from being outside, you will find your body taken from lethargy to high energy.
Exercise
So many people have sedentary jobs where they are sitting for hours all day. Adding to that, the remainder of the day is spent being sedentary too - watching television or playing video games at night. This makes for a lifestyle where you are not moving enough. The human body was made to move. It was not designed to sit around all day. Moving too little and sitting around often lead to fatigue and low energy. It may seem counterintuitive, but the more exercise you get, the more energy you’ll have.
Take Breaks
Sedentary jobs and lifestyles involving little to no movement for the majority of the day leads to low energy and fatigue. One simple, easy way to combat this is to take frequent breaks. An example would be to set a timer on your watch for 50 minutes. When it goes off, take a 5-10-minute break. You can go outside for a quick walk, do some meditation, get up and drink water, or even do a few standing stretching and mobility exercises at your desk. It’s your choice. Do this every hour. The goal is to get your body moving or to give your mind a break, every hour of your workday. You will come back to your work more refreshed and energized
Unplug
Let’s face it – being on screens, whether it’s your computer, your smartphone, or watching TV – can be draining. It’s mentally draining which can lead to low energy. Adding fuel to the fire, scrolling through social media or the latest news stories can be stressful. You probably check your feed several times a day. Ultimately these all affect your energy levels. My suggestion is to unplug and put away your technology from time to time. There are a few different ways to do this. Some ideas include unplugging completely for 24 hours; turning off your phone from 8 pm to 8 am; or do a 30-day social media fast. Whichever strategy you choose, your mental energy (and mood) are sure to benefit.
Meditate
If you’re living with a lot of stress, your energy levels are definitely negatively impacted. While everyone experiences stress, how you cope with manage those stressors can play a huge role in your daily energy. Meditation is one of the most effective ways to relax and relieve stress. There are apps you can use, like Calm or Insight Timer, that will walk you through a guided meditation.
Alternatively, you can try this deep breathing exercise:
· Take 5 seconds to slowly inhale a larger than normal volume of air.
· Hold it in your lungs for 5 seconds.
· Take 5 seconds to slowly exhale the air.
· Repeat 4-9 more times.
Get A Good Night’s Sleep
A poor night’s sleep is one of the leading causes of people feeling tired and fatigued all day. Whether you have trouble getting to sleep, staying asleep or getting back to sleep, failing to get sufficient quality sleep each night, leaves you feeling anything less than your best during the day. There are a few tips you can try do to get a good night’s sleep including going to bed at the same time each night, turning off all technology an hour before bed, doing something relaxing before bed such as taking a bath, or listening to jazz music by candlelight, and practicing some breathing exercises to help focus your mind on something other than the stressors in your life.
Boosting your energy can be done easily and naturally without the need for artificial stimulants or the latest supplement or lifestyle ‘hack’. If you are wondering “why am I tired all of the time?” I hope one or more of these strategies gives you that increase in energy that you need and desire.