Do you find yourself feeling run down, tired and/or sluggish often? Are your energy levels low but you can’t seem to figure out why? Do you find yourself grabbing that extra cup (or two) of coffee because you simply rely on it to keep yourself awake and alert?
The #1 symptom I see in most of my clients is their energy levels. People find themselves dragging and counting down the minutes until they can kick off their shoes and relax, daily. Having the feeling of being constantly tired can put a lot of stress on your body. If your body is under a constant state of stress it cannot function properly and in some cases, can lead to other serious chronic states.
If you’re one of these people, here are 7 helpful daily tips to keep your energy levels up!
DRINK MORE WATER. So important! Water is essential for proper circulation of nutrients in the body. Without water nutrients can’t be transported from point A to point B. In addition, water composes 75% of our muscle tissue. If dehydrated, your body will feel weak, sluggish, tired, dizziness and have an electrolyte imbalance. Start your day with a fresh glass of water before anything else. Hydrate, Hydrate, Hydrate!
VITAMIN D. Vitamin D deficiency is a global epidemic. It is essential in order to produce energy within our cells. Getting outside every day for 10-15 minutes can give you your daily Vitamin D boost which will help with improvement of mood and energy levels. If you can’t catch the rays be sure to consume foods high in Vitamin D, such as fatty fish and egg yolks or if necessary, supplementation (400 - 800 IU/day).
EAT SIMPLY. Consuming appropriate and balanced whole foods every 2-3 hours keeps your blood sugar levels balanced and in result, will avoid the feeling of the high and low energy throughout your day. Avoid junk foods. After all, it’s called ‘junk’ for a reason – because it is junk, it provides 0 nutrient value and is a big culprit to weight gain. Make sure to start and fill your day with well-balanced meals consuming of lean proteins, complex carbohydrates and healthy fats.
LIMIT CAFFEINE. The majority of the world relies on caffeine to give that burst of energy either first thing in the morning or during the 3 pm crash. What people don’t know about caffeine is, it weakens your adrenals and causes adrenal fatigue by releasing a hormone that produces the stress hormone, adrenaline and cortisol. In addition, caffeine is a form of a diuretic which will dehydrate you and as we learned above, will affect your energy levels. So limit your caffeine intake to 1 cup a day.
EXERCISE REGULARLY. There are so many health benefits to exercise. Apart from controlling weight, exercising keeps the blood flowing and delivers oxygen and nutrients to your tissues. All of which result in looking better, feeling better and keeping your energy levels high.
SLEEP. In addition to proper hydration, nutrients and exercise, sleep is critical for energy levels. Without sleep your body is under a constant state of stress which will prevent weight loss or any fitness goals. Make sure that you are getting the required 7-9 hours of sleep per night so your body can rest, heal and perform it’s best towards any or all life’s trials and tribulations.
TAKE TIME FOR YOURSELF DAILY. There’s only so much you can accomplish and achieve within a day without taking the necessary time for yourself. Working too long without any sort of break will drain you. Set a new goal by taking quick 10-15 minute breaks away from your work desk or any daily tasks. This will help refresh your mind and keep you more focused throughout your day.