Your daily routine can often get the best of you. Everyone is familiar with all-out energy drain, those times when no matter how enticing that new movie, fabulous shoe sale or friendly barbecue, you just can’t psych yourself up to go. What can be harder to recognize is chronic energy drain.
You may not necessarily feel the classic signs of exhaustion – like aching muscles or that all-over tired feeling. What you do experience is an increasing lack of get-up-and-go for many of the activities you used to love.
If this sounds familiar, take heart. Try these tips and strategies to help increase your energy, while avoiding that extra cup of coffee.
1. Keep moving
Increasing physical activity actually increases energy. The key is to focus on daily physical activity and not just ‘exercise.’ Scrub, shovel, walk, play or cycle through your day. Small steps like turning off the TV after dinner to go for a walk with your partner, children or dog can make a big difference.
Try to take regular ‘movement’ breaks throughout your day to reduce stress and stay productive.
Shake it up and go for a walk during your lunch. A simple dose of fresh air can also help boost your energy, clear your mind, and help you refocus. Studies show that lunchtime walks can “perceptibly — and immediately — buoy people’s moods and ability to handle stress at work.”
2. Nourish yourself
Putting the right nutrients into your body pays off for your mind. Meal timing is also important. People often skip meals and wonder why they are tired in the afternoon. That’s because skipping meals can make your blood sugar swing.
Eating three nutritious meals gives your body the fuel it needs to keep your energy up and decrease fatigue. You should eat at least three nutritious meals each day, with your last meal well before bedtime.
3. Sleep tight
You want to get a good night’s sleep, so you feel ready to take on the day. Most people need at least eight to nine hours of sleep every night.
To help create a restful atmosphere:
Fully darken your bedroom
Turn your alarm clock away if the display gives off too much light
Regulate your room temperature (too hot or too cold and you’ll wake up)
Use ‘white noise’ from a fan or quiet music to help induce sleepiness
4. Alleviate aches and pains
Pain-free movement or close is also an important energy booster. If headache, back, neck or shoulder pain is slowing you down, consider visiting a chiropractor for treatment recommendations to reduce your aches and pains, and energize your day. In Ontario, you can visit a chiropractor without a referral from your doctor or another health care professional.
One of the biggest energy zappers is stress. Stressors like worry or fear can leave you mentally and physically exhausted. Counter these energy killers by adding more relaxing activities to your day. For many, increasing exercise burns off the chemical effects of stress and anger. Others find relief in quiet pursuits, such as listening to music or reading a great book.
6. Get some sun
Your body makes vitamin D after you’re exposed to the sun. This boost of vitamin D can help increase your physical performance and lift your mood. Try to get 10 minutes of exposure to the sun at least three times a week.
By implementing any of these simple tips throughout your day, you will have the energy to tackle your daily tasks and enjoy your days.
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