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improving your energy level
improving your energy level
5 Surprising Things That Zap Your Energy
In the fast-paced society, you need to be at the top of your energy level to deal with the many challenges that you face during the day. However, many factors can leave you feeling like you're running on empty. The more you push yourself beyond your energy reserves, the more you are putting your health at risk. If you want to be at your highest level of performance, here are five pitfalls to avoid.
Even mild dehydration will slow down circulation in your body, depriving your muscles of much-needed oxygen. This can, in turn, significantly deplete your energy reserves. Severe dehydration can leave you feeling nauseous and entirely out of commission. To keep from becoming too dehydrated, be sure to drink plenty of water throughout the day.
Sugar is an incredibly addictive substance and can be found in just about every processed food. While it can make you feel energetic shortly after consuming it, it also makes your insulin levels rise before quickly dropping off. This sudden dip in your blood sugar will leave you struggling to concentrate and stay on your feet. To avoid a sugar crash, try to stick with eating unprocessed foods and avoid foods with added sugar.
When you don’t get enough sleep, you can’t be at your best. Sleep deprivation can impair your memory, alter your mood, increase your risk of chronic illnesses, like heart disease and diabetes, and cause you to gain weight. Try going to bed an hour earlier at night if you find that you are sleep-deprived.
One of the leading causes of depleted energy is stress. When your body responds to stress, adrenaline courses through your body, and cortisol levels spike. When you have ongoing stress, all of your body’s systems are affected including your cardiovascular system and immune system, leading to your energy reserves becoming chronically depleted.
Being cooped up inside all day, without sunlight and fresh air, you will likely find yourself fatigued. Often the air indoor is stuffy and infused with toxins like chemicals from synthetic materials and air fresheners. Artificial lighting can also deplete your energy and may cause you to have trouble falling asleep, and wake up still drained.
Many things in your life could be affecting your energy levels. However, starting with the above five areas is a great way for you to start feeling more alert and refreshed and ready for the day.
When low energy threatens to drag you down, don’t turn to an energy drink, or candy to lift you back up. While the sugar and caffeine might provide you with a quick pick-me-up, it will quickly wear off leaving your feeling even more drained. Here are lasting fatigue fighters that will leave you feeling refreshed and vitalized and ready to tackle your day.
People who eat a balanced breakfast every morning report that they experience less fatigue and stress than those who skip it. Eating high-fiber foods, like oatmeal, will stick with you longer than a sweet roll. They will prevent you from getting hungry as the day wears on, keeping your energy levels high.
Recent studies have shown that yoga can be an excellent fatigue fighter. It uses various postures and deep breathing to help get your heart pumping and oxygen circulating. Both of which can provide you with an instant energy boost.
Not drinking enough water during the day can lead to dehydration which can leave your feeling fatigued. You want to drink enough water to keep your body well hydrated. You can tell when you’re well hydrated because you won’t feel thirsty and your urine will be light in color.
Almonds and peanuts are high in magnesium and folate, which are essential nutrients your body needs for energy and cell production. If your body lacks these nutrients, it can leave you feeling weary. When your energy is low, eat a handful of nuts.
Just getting a whiff of this spice has been shown to reduce fatigue and make you feel more alert. If you don’t have any cinnamon handy, you can also grab a mint. The sweet aroma of peppermint has also been shown to have an effect on fatigue for some people.
Exercise is a natural energy booster. This is because when you exercise oxygen-rich blood floods your body, flowing to your heart, muscles, and brain. Even if you are only able to spare 10 minutes at a time, squeezing in regular exercise will help keep your energy levels at their peak.
Just spending a few minutes outside on a warm, bright day can lead to an enhanced mood, better memory, and an increased ability to absorb new information. Getting out can also help improve your self-esteem.
Incorporating even one of these energy-boosting activities into your day can help you fight fatigue and increase your energy levels throughout the day.
When our energy levels become low, too many times, we instinctively reach for a cup of coffee or a handful of chips, hoping to get a quick boost of energy. However, consuming too much caffeine can have the opposite effect, while simple carbohydrates, like sweet beverages and chips, can cause you to see a spike in your blood sugar before quickly crashing, leaving you even more tired than before. Here are six healthy foods that will help you maintain your energy levels so you can power through the afternoon.
Almonds contain magnesium and B vitamins that help to convert food into energy. When you have low magnesium levels, you become tired more quickly, while insufficient levels of B vitamins can lead to a decrease in concentration, irritability, and fatigue. To get an instant boost in energy, eat one ounce of almonds.
Whole-grain carbohydrates are snacks with staying power, thanks in part to the fiber that helps to prevent blood-sugar crashes. Popcorn is a better alternative to chips because not only is it a whole-grain snack, but it is low in calories as well.
While peanut butter is a calorie dense food, a little goes a long way in providing you energy. It contains healthy fats, fiber, and protein that can help stave off hunger and maintain your blood sugar levels. Be sure to avoid brands that have added sugar and stick to two tablespoons per serving.
Bananas are filled with potassium, fiber, and vitamin B6, nutrients that promote muscle function and sustained energy. They are especially significant as a pre- or post-workout snack. Create an even more energizing combo by pairing a banana with a cup of yogurt or a glass of low-fat milk. Consider eating a banana in the morning to fuel your body for the better part of the morning.
Add an extra energy-boost to your salad by using nutrient-rich kale rather than iceberg lettuce. Kale contains the amino acid L-tyrosine, which can help give you a mental lift, as well as antioxidants and fiber that help fill you up and help keep your blood sugar stable. If you're not big into eating salad, you can also sauté kale for a side dish, chop it into soups, or toss it with whole-wheat pasta.
Oatmeal is high in fiber, which will provide you with lasting energy. Having oatmeal for breakfast will help power you through the entire morning thanks to taking a long time to digest.
Eating the right foods throughout the day can help you maintain your energy levels and keep you going until it’s time for bed.
It is becoming more challenging to maintain high levels of energy because of our full lives, high workload, and bad habits. Having enough energy to tackle all your responsibilities is essential for getting things done. If you're struggling with fatigue, and finding it more challenging to keep your energy high, here are a few tips to help you eliminate fatigue and accomplish all your tasks during the day.
According to a recent study conducted by Dr. Marc Bergman, a neuroscientist at the University of Michigan, television isn't as restful as you may think. As you age, smartphones and TVs have fewer and fewer stress-reducing benefits. Rather than turning to a screen to unwind, it is recommended that you read, talk with friends, work out, or go for a walk. Disconnecting from technology can help to clear your mind before bed, resulting in improved quality of sleep and increased energy.
Even though you may feel like skipping the workout at the end of an especially exhausting day, you shouldn’t because it has been proven that exercise gives you energy. It also helps you sleep more soundly, gives your cells more energy to burn, and increases the circulation of oxygen throughout your body, as well as relieving stress.
Get more energy by consuming vegetables and lean proteins throughout the day. When you are stressed and suffering from fatigue, you may be tempted to reach for an unhealthy snack like chips and cookies. However, if you want to maintain a high level of energy throughout the day, you need to consume healthy snacks and meals. Reach for vegetables, nuts, and whole grains to help you replenish your energy.
One of the first symptoms you’ll experience when you become dehydrated is fatigue. Help manage your energy levels and your metabolism by making sure you drink enough water throughout the day. Nutritionists and doctors say that we should be getting eight, eight-ounce glasses of water every day.
While studies show a couple of cups of coffee in the morning and one in the afternoon, before 2 p.m. can be useful for you, it is essential that you don't overdo it. Too much caffeine can lead to feelings of anxiety, insomnia, rapid heart rate, and fatigue.
You don’t have to continue to suffer from fatigue. Follow these simple tips to eliminate exhaustion and increase your energy levels.
Sitting for long periods of time has been proven to be bad not only for your body but your mind as well. Unfortunately for most of us, our jobs require us to sit for the majority of the day. When you can get your blood flowing, it can help you to stay fresh, boosts energy, and even helps your body work more efficiently. While you may not have the time during your work to get up and move around as often as you should, you can do the following simple stretches at your desk to improve both your body and mind.
While sitting in your chair, keep a long, tall spine. Place your right hand along the outside of your left knee. Using your right hand as leverage, twist your upper body to the left. Place your left hand as far right as you can to have something to hang onto while you are turning. As you twist, exhale as you move deeper into the twist and inhale as you ease out of it. Repeat the process on the other side. Repeat two to three times.
Sit on the edge of your chair. Reach behind your back and grasp your hands together to open your chest and shoulders. Inhale, noticing how it increases the stretch through your chest, and exhale. Release your hands and repeat two to three times.
Sitting on the edge of your chair, place your right ankle over your left knee. Make sure that you keep your left foot directly under your left knee. Sit nice and tall. Imagine that a string is pulling the top of your head up towards the ceiling. Hold for 30 seconds, then release. Repeat the stretch two to three times on each side.
Sitting tends to shorten and tighten your hip flexors, which when tight, often presents with an achy back. Move to the edge of your chair and shift your body to face to the left. Extend your right leg behind you with a straight knee. Lift your sternum while trying to tuck your tailbone under. Repeat on both sides two to three times.
You don’t have to do all of the stretches at once. Every 45 minutes choose a few different stretches to complete. Taking a few minutes throughout the day will boost your energy and your brain and body will thank you.
Everyone has experienced a complete energy drain, which leaves you unable or unwilling to get yourself up and go. You may end up finding it more difficult to concentrate on tasks and begin to find your frustration levels rising and your patience declining. There are energy zappers all around us. Fortunately, there is a way around almost all of them. Here are the top ways you can beat fatigue and boost your energy.
Help ensure that your vitamin and mineral needs are met by eating a balanced diet. However, if you still feel exhausted, you may have a magnesium deficiency. Magnesium, along with being needed for more than 300 biochemical reactions in the body, is also the primary mineral that breaks down glucose into energy. If you want to keep your energy levels high, you need to be sure to take in 300 milligrams of magnesium if you are a woman, and 350 milligrams if you are a man.
Increasing your physical activity, particularly walking, has shown to be effective in improving energy levels. Walking is by far the simplest way to increase your physical activity because it can be done anywhere and doesn't require specific training or specialized equipment. Studies have shown that taking a quick 10-minute walk not only increases your energy, but the effects last up to two hours.
Pushing your brain too hard and information overload can quickly zap energy, according to research. However, taking a 60-minute power nap can reverse the mind-numbing effects from information overload, as well as helping us better retain what we've learned.
Even the smallest amount of dehydration can make you feel tired and lethargic. Drinking enough water throughout the day is an essential and easy way to boost your energy, especially after exercising. If you find that you are still feeling exhausted, even after getting a good night's sleep, you can try cutting out the amount of alcohol you drink during the evening hours. While alcohol may help you fall asleep, it can interfere with your deep sleep, resulting in you not getting the rest you think you are. By cutting down on the alcohol you consume before bedtime, you’ll get more sleep, which will help to increase your energy levels the next day.
As you may know, it can be challenging to make it through your day when you are feeling fatigued. Follow these simple tips, and you can begin to see a boost in your energy to help you get through your day.
Metabolism is the process in your body that converts everything you consume into energy. If you have a fast metabolism, you won’t see very much backlash from eating a lot, because your body quickly converts it into energy.
However, if you have a slow metabolism, your body will take longer to use that food you eat and turn it into something useful. There are many ways to boost your metabolism. First, a lot of it depends on what you eat.
If you eat too little, your metabolism slows down a lot. Don’t starve yourself to try to get skinny. It won’t work. You’ll just hold on to the little food you do eat, and mess up your metabolism for later.
Specifically, you shouldn’t be eating less than 1,000 calories minimum per day, or your body kicks into full on starvation mode, and you won’t see many results. Eat good sized, healthy meals.
Your body can also go into a starvation type mode if you fail to eat the most important meal of the day: breakfast. Not eating breakfast can lead to your body thinking it’s starving, because you’re taking almost 20 hours between meals, assuming you eat dinner at 6 PM and lunch at about 2 PM.
When your body falls into this panic mode, it doesn’t let go of foods, making you hold on to excess weight. Breakfast is also a great opportunity to get in a lot of protein in the morning, so take advantage of it.
Not getting a proper amount of sleep can cause your metabolism to slow down, as well. Not getting a proper night’s sleep is way more destructive for your body than you think. A lack of sleep can cause your leptin and ghrelin levels to go out of control, which control hunger levels.
This can cause you to overeat, or eat poorly, hurting your metabolism. It’s actually been shown in studies that those who sleep less are more prone to obesity. As with all aspects of health, drinking alcohol is an obvious metabolism killer.
Alcohol can tack on tons of unwanted calories and it even prevents fat burning. For men, alcohol reduces testosterone levels, which can prevent you from burning fat and getting rid of your Dad Bod. Kick the alcohol and you will see great results.
You should get some healthy fat in your diet. Don’t get this kind of fat confused with the bad fat on your body, however. Fats are an essential part of your body, just like protein and carbs. You just need to get the right kind of fats. If you consume balanced meals with fat and protein, you will heal your metabolism pretty quickly.
For many people, being tired is a big issue when it comes to things like exercise. They feel too groggy and fatigued to go on a run or go to the gym. However, there are plenty of ways to quickly bring back your energy.
First, you may want to increase your magnesium intake. Magnesium is an extremely important mineral, being required for over 300 of your biochemical reactions. The most important of this is the process which breaks down the glucose from the carbs you eat, turning it into energy.
If you have a magnesium deficiency, the carbs you eat may not even be good for energy, and you’ll feel consistently tired. There are a few ways to add more magnesium to your diet.
A few nuts can provide you with the magnesium you need. Eat nuts such as hazelnuts, cashews, and almonds. You can also try eating more whole grain foods, such as bran cereal.
Surprisingly, one way to increase energy is to actually get involved in some physical activity. Going on a walk when you’re “too tired” to do it can actually leave you feeling more refreshed and energized.
Once you get that blood flowing, you can enjoy the energized feeling for about two hours – and that’s from just a short walk. Walking can be done just about anywhere at any time, so there’s not a whole lot of reason for you not to go on a quick 10 minute walk.
As we know, one of the bigger causes of the Dad Bod is beer. Drinking, not only beer but all alcohol in general, will leave you less energized. You have to drink tons of water if you want to be active.
Obviously, water is a key part of your body. Your body uses water up 24/7, even if you’re just sitting down doing nothing. You can quickly become dehydrated by drinking alcohol – meaning you’ll be left with very little energy.
Finally, try getting some sun. Vitamin D is a key vitamin in energy production in your body. Vitamin D deficiency has also been linked to weight gain, depression, heart disease, and multiple forms of cancer.
It’s worth it to take a quick walk outside on a sunny day to get your body re-energized. Besides getting some sun, there are plenty of foods that are good sources of vitamin D, such as spinach, cheese and other dairy products, orange juice, and egg yolks.
Incorporate some of these foods into your diet and you’ll be feeling more energetic very quickly. You can also give your metabolism a boost by spacing out your meals during the day, starting with an energy boosting breakfast!
Want more energy? Then the very simplest and most effective way to accomplish this is to sleep better and to sleep more. Of course this is somewhat easier said than done however if you’re someone who struggles with their sleep, or if your sleep hasn’t been as deep or as rewarding as it should be.
If you find yourself in that situation, try these five tips that should help you considerably with the quantity and quality of your rest:
1- Go for a Run
Not when you’re about to go to bed but earlier in the day. This will help you to burn more energy, thus making you more tired when you hit the sack. At the same time, if you take your run outdoors, then you should find that the combination of fresh air and daylight also help you to sleep better as well as to regulate your internal body clock.
2- Have the Window Slightly Open
Commonly people make the assumption that they will sleep better if they are warm. While you want your body temperature to be warm though, the ideal surrounds are actually slightly cool. This emulates the way we would have slept in the wild and helps us to better regulate our temperature.
3- Take a Hot Shower
Taking a hot shower right before bed will help you to relax your muscles and at the same time will stimulate the release of sleep hormones like melatonin. It also increases the production of growth hormones, also associated with better sleep and recovery.
4- Have Half an Hour to Relax
Half an hour before bed, take your phone into another room and plug it in. At the same time, turn off the TV and make a conscious effort to relax and to do something that you will enjoy. This will help you to unwind and to let go of the stresses of the day. What’s more, the lack of bright screens will help you to avoid stimulating the production of cortisol.
5- Take ZMA
ZMA is a supplement containing zinc, magnesium and vitamin B6. It is used by a lot of bodybuilders as a means to increase their testosterone levels to enhance muscle building and recovery. At the same time though, it also has the added benefit of encouraging deeper and more restful sleep. Take two capsule half an hour before sleep on an empty stomach and you might notice an improvement.
Sometimes you might need a little help by taking a quality supplement like Nature Sleep by Vita Balance which is a special blend of natural ingredients, designed to calm the brain activities and aid in falling and staying asleep
If you’ve ever seen an advert for probiotic drinks and yogurts like Activia or Yakult, then you might remember how they portray the effects. After taking their morning scoop of yogurt/probiotic drink, the characters in these ads normally find themselves full of life, energy and optimism. So then the question is: is this really how it plays out? And if so, how?
What is ‘Gut Flora’?
Perhaps a better place to start would be by answering what precisely gut flora is. Specifically then, gut flora refers to the bacteria that all of us have living in our guts – and in our large intestines/colons particularly. Here, bacteria can collect over time but it’s actually good bacteria, in that it does good for the body.
Our body in fact is made up of trillions of bacteria – we have more individual bacteria in our body than we do human cells! Fortunately, the majority of this bacteria is good for us and actually helps to perform a number of functions, including:
As such, the right balance of bacteria in the gut will not only help to give you energy by helping your immune system to combat diseases but it will also enhance your energy levels by aiding with the production and absorption of powerful nutrients.
Will this result in you leaping around in the mornings with tons of energy and a huge smile on your face like in the adverts? Probably not. However it can certainly give you a boost and is definitely a worthwhile pursuit!
How to Improve Your Good Bacteria
So with that in mind, how do you go about improving your good bacteria and getting more energy as a result?
One obvious strategy is to eat probiotic foods. These are foods that contain pre-existing cultures of good bacteria and which can thus instantly support the good bacteria in your stomach.
Another tip is to eat more fibrous carbohydrates such as green vegetables. These have a better chance of making it through your digestive system and into your colon where they can act as a source of ‘food’ for that bacteria.
Eating fermented foods can also help to support good bacteria. Fermented milks for instance are very good for your digestive system.
Finally, avoid antibiotics unless they are absolutely required. While these will kill off bad bacteria, they can also be just as harmful for your good bacteria.