In today’s world, we are constantly on the go,
a steady state “busy-ness” is the norm, and we’re always running from one
responsibility to the next - literally! So, it’s no wonder that physical
fatigue is such a common complaint.
The good news is that there are some really
simple (and natural) ways to increase your energy so you can keep up with your
busy life.
Get off the blood sugar roller coaster
One of the simplest ways we can boost our
energy is to stabilize blood sugar. When we don’t eat enough food throughout
the day or when we eat foods that are
higher in sugar, our energy levels bottom out.
You can
balance your blood sugar, and boost your energy naturally by:
●
Eating every 3-4 hours gives your
body the nutrients and fuel it needs to keep your blood sugar - and energy
levels steady
●
Consuming foods that are low on
the glycemic index (think fruits and
veggies, whole grains) instead of the higher sugar white breads and pastas.
●
Eating protein with every meal to
slow down the release of carbohydrates into your bloodstream. Protein is broken
down and released slower so you’re less likely to have a blood sugar spike and
subsequent crash.
You like to move it, move it!
When you’re tired, the last thing you want to
do is exercise. However, as hard as it can be to get your butt off the couch,
it’s one of the best things you can
do to fight fatigue.
And, it
turns out that you don’t even have to commit to a long workout!
A California State University study (click here) concluded that even a brisk 10-minute walk can increase your energy for up to 2
hours.
So when you feel that afternoon slump coming
on, skip the coffee and lace up your running shoes instead.
Up your sleep game
It may seem obvious that lack of sleep causes
fatigue. However did you know that the quality
of your sleep can have an even bigger impact on your daily energy? Even slight
disturbances in our sleep can affect how rested we feel the next day.
Here
are a couple of tips for a more restful sleep:
●
Avoid tech in the bedroom, or
within 1-2 hours of bedtime. Even the small amount of light, especially the
blue light emitted from devices, interrupts your body’s circadian rhythm. Your
brain still thinks it’s daytime and won’t wind down.
●
Avoid caffeine late in the day -
or avoid all together if this is a problem for you
●
Try to create a regular sleep/wake
schedule to help your body develop a sleep routine = good sleep hygiene.
●
Dab a bit of calming lavender
essential oil on your temples before bed or put a few drops on your pillow.
Breathe in the calm.
Drink up!
Before you reach for that coffee or energy
drink to perk you up, consider switching to plain old water. While caffeine is
usually the first choice for busting out of an energy slump, it can be
dehydrating.
And then there’s dehydration. Even mild
dehydration impairs our concentration, decreases our mood and zaps our energy.
How do
you know if you may be dehydrated?
Check the color of your urine. If it’s the
color of straw, you’re good to go. If it’s a darker yellow color, it’s time
to drink up.
References
Glycemic Index Foundation - https://www.gisymbol.com/about-glycemic-index/
California State University Long Beach, Public
Affairs & Publications - https://web.csulb.edu/misc/inside/archives/vol_58_no_4/1.htm
National Sleep Foundation - https://sleepfoundation.org/press-release/what-good-quality-sleep
Time.com Health Land - http://healthland.time.com/2012/01/19/bad-mood-low-energy-there-might-be-a-simple-explanation/
