Feeling chronically fatigued can have a negative impact on your overall health and well-being. Are you waking up in the morning with low energy? Here are 5 practical tips to improve your energy level which don’t involve energy bars or caffeine:
1) Get Enough Sleep Our bodies need to rest in order to re-energize. You need to clock at least seven hours of shuteye most nights for optimum health, according to the American Academy of Sleep Medicine. Get less than that, as about one-third of Americans routinely do, and you risk metabolic meltdown. Chronic sleep deprivation alters your metabolism, so your muscles are less sensitive to insulin; your blood sugar goes up; your circadian rhythms and appetite hormones shift, making you hungrier and more prone to snacking, and you’re more susceptible to weight gain and heart disease, stroke, and diabetes.(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/)
2) Start The Day With a Positive Attitude Before going to sleep, think of all the good things that happened that day. Be grateful for the good that is in your life. Set yourself up for a positive day when you wake up in the morning by repeating affirmations. They are a set of positive words that help change limiting beliefs. They help improve your mind and body. Repeating positive affirmations has the ability to program your mind into believing what you say. That’s why it is important to start each day with an affirmation. Here are some of my favorite powerful and positive affirmations:
♥ I AM a magnet for divine abundance in the form of money, health and happiness.
♥ I attract only good things into my life.
♥ I AM committed to being a better person today than I was yesterday. Better thoughts, better decisions, better actions.
♥ Whenever there is a problem, repeat over and over: ALL IS WELL! Everything is working out for my highest good. Out of this situation only good will come. I am safe.
♥ I am surrounded with beauty and abundance.
3) Eat Healthy Fats and Antioxidant-Rich Food Avoid trans fats and consume sufficient essential fatty acids. Make sure you are getting your omega-3 and omega-6 fats. These can be found in fatty fish (i.e., mackerel, salmon, seabass), seaweed, algae, flax oil, nuts and seeds. Have a healthy snack in between meals. Be sure to stock up on fruits, vegetables, nuts and seeds. Keep them handy at home and in the office in case you feel hungry. Buy organic produce, when possible. While they may be more expensive than conventional produce, the benefits are worth it. Organic crops have higher levels of antioxidants, and they taste better.
4) Drink Water & Give Up Energy Drinks Our body is made up mostly of water, yet many of us walk around dehydrated. Energy drinks have been widely promoted to increase energy, but they come with unhealthy side effects such as palpitations, gastrointestinal upset, chest pain, dizziness, tingling of the skin and insomnia. If you have been taking energy drinks, now is the time to stop. Instead, drink water so that you can stay hydrated throughout the day. Also, studies show that if you drink coffee during the late afternoon or early evening, it may harm your sleep cycle and increase your risk for insomnia.
5) Exercise Sometimes, we look to sports drinks, energy bars, or several cups of coffee to get us through the day. However, researchers say engaging in regular exercise may result in increased energy in the long run. Behavioral therapist and personal trainer Therese Pasqualoni, PhD, said that you should always aim to exercise in your low to moderate training heart rate range. This will prevent you from depleting your body, and help you avoid feeling fatigued, which would otherwise prevent you from getting the maximum energy benefits. Forms of exercise that help increase “calm energy” include walking, yoga, Pilates, Tai Chi, and resistance strength training, particularly when done with slow, deliberate motions. .
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