How to Become a Healthier, More Energetic Version of You
It’s a word that seems to be used a daily basis over the past couple of decades, being seen more often as society becomes faster paced with higher demands and higher levels of competition. Everyone is trying to be one step ahead of the other and it’s wreaking havoc on our bodies as well as our emotions and energy levels.
For a quick fix people are consuming more caffeine and sugar packed drinks. Energy drinks are downed with ease as if they are nutrition drinks when in fact they are only causing matters to be worse.
There are far better, safer ways to gain more energy throughout your day than to risk your life with these unnatural chemical liquids that should not be meant for human consumption.
1. Drink more water. One of the simplest ways to keep your energy up throughout the day is to drink more water. Sounds easy enough, right? Most people do not get adequate amounts of water and do not realize what this does to their body. Even the slightest dehydration can cause fatigue, headaches and anxiety. It is crucial to replace water our body constantly loses throughout the day. Depending on how active you are and if you exercise, the amount of water your body needs to replenish varies, however, a good starting point is to drink your weight in ounces per day. If you exercise or are extremely active you will of course need more water.
2. Get plenty of sleep. We are a sleep deprived nation. The average adult needs between 7.5-8.5 hours of uninterrupted sleep per night. Most aren’t even close to getting that much sleep in an age where our minds are constantly bombarded with technology including computers, smart phones, and televisions until late in the night. One way to help get your body get in sleep mode is to turn off all devices at least two hours before going to bed. It has been scientifically proven that the bright lights in these devices hinder our sleep cycle. It is also crucial to stick to a sleep schedule. Go to bed every night at the same time. Get up at the same time each morning. Keeping a schedule will help your body know when it’s time to be awake and when it’s time to shut down and sleep. In order to be as effective and productive as we can be it is imperative that we allow our bodies the rest they so desperately need in order to function properly.
3. Take a power nap. Nothing does a body better or is more refreshing than a 15-20 minute power nap. It’s better than a cup of coffee and your body will thank you for it. Anything longer than 15-20 minutes will do the opposite so keep it short.
4. Take a brisk walk. The is especially helpful if you have an office job where you have been sitting at a desk, staring at a computer screen. Take a short 15 minute break and go for a walk. Getting your circulation and body moving will be refreshing not only to your body but your mind as well.
5. Reduce stress in your life. People are more stressed today than ever. Work, home life, getting the kids off to school, being overwhelmed by news stations 24/7, and keeping up with all of the demands can be very stressful. Stress not only is detrimental to our health but is also the cause of a lot of fatigue. Reducing stress is one step towards gaining more energy throughout the day as stress takes away a lot of our energy. What are some ways that you can reduce stress? Staying organized, planning and time management are just a few that can help you win the battle against unnecessary stress.
6. Exercise. It seems like an oxymoron though that is far from the truth. Exercise is not only vital to our health, it’s also an easy, safe way to have more energy throughout the day. If you can’t find an hour to work out, try working out for 30 minutes. Start with 15 if that is more realistic to you and build up to at least 30 minutes. It can be as easy as a brisk walk, bike ride, hiking, workout dvd’s, or going to a gym. Give it at least a month and you will be amazed at the results.
7. Add more sunshine to your life. A majority of people are Vitamin D deficient. Spending only 15 minutes a day in the sun will give you all that you need of this important nutrient that is vital not only to our energy levels but our moods as well.
8. Eat whole, unprocessed foods. We have become a fast food, microwave generation that has gotten away from healthy whole foods. Instead of eating foods from the earth, packaged, processed, dinner-in-a-box meals have become the norm. Because of this disease has spiked, energy is lacking and there are more digestive issues than ever before. Our bodies were not made to be able to digest chemical based meals. Eat foods that have minimal additives. Look for foods along the outer walls of the store where you will find produce, meats, dairy and grains that are without (or have far less) preservatives. It takes a lot of energy for our bodies to digest food so when we eat foods that are even harder for our bodies to digest, energy is being used and we are more exhausted.
9. Don’t skip any meal. Breakfast is one of the most important meals yet so many people don’t feel they have time to stop and eat in the morning and instead grab a cup of coffee on their way out to door or at their local coffee shop. When you skip a meal, your metabolism and blood sugar levels suffer causing fatigue and exhaustion. Make sure you include high protein in your breakfast to jump start your day. Plan what you are going to eat and keep healthy snacks on hand for an emergency. You will notice a huge difference in how you feel throughout the day. Did you know that eating an apple first thing in the morning will give you more lasting energy than a cup of coffee? Try it!
10. Diffuse essential oils. Essential oils have become more popular in recent years. They can play a major role in helping our moods and energy levels. Make sure that you purchase pure essential oils as there are many being sold that are not pure and have additives and chemicals.