7 Ways To Get More Energy
If you are like the majority of people out there, you are working more than ever and getting less sleep than you need. Not to mention the fact that you probably resort to eating on the run or skipping meals all together. There are some things you can do to replenish your body's energy supplies. A few lifestyle modifications can help you recharge your batteries. Use these tips to transform yourself.
It takes a combination of factors to keep your energy levels high. Try to incorporate as many of these 7 tips as you can:
Drop Extra Pounds
Being overweight not only increases your overall risk for health problems such as heart disease, type 2 diabetes and stroke, but also depletes your body’s basic energy supplies. Even a little weight loss goes a long way. You’ll be amazed at how much difference losing just 5 percent of your body weight can make towards increasing your energy levels. The best way to lose weight is to take off 1 to 2 pounds a week. This approach is healthier for your body, and research shows you have a better chance of keeping those pounds off.
Eat Healthy Foods
a healthy meal plan is essential to get more energy. Be sure to include a variety of healthy foods and avoid skipping meals. You wouldn't expect to get the maximum performance out of your car if you filled it with low grade fuel, or if you didn't put any fuel in it at all (although the thought is certainly tempting with the rising price of gas these days). Treat your body at least as well as you treat your car. Be particularly careful about what foods you choose to snack on during the day. When you start to feel tired, your first instinct might be to head to the nearest vending machine for a bag of chips or a candy bar. Though these foods may give you a quick fix of energy, they will soon leave you feeling more tired than you were before. Limit your intake of processed snacks, or eliminate them from your diet altogether. Choose healthy snacks like apple slices or carrot sticks. (by the way our new mannabars are low glycemic, paked with vitamins, glyconutrients and omega 3s and protein. A better choice than the drive through or your favorite coffee place for a snack and pick me up and it will satify your cravings for many hours
Choose Healthy Beverages And Energy Drinks
As for beverages, there are healthier alternatives to coffee, sugary soda and the highly-caffeinated “energy” drinks. Next time you have the urge to pour yourself yet another mug of coffee, try some green tea instead (which has less caffeine). And, if you are looking for any added boost, you might consider trying one of the healthier varieties of “energy drinks” on the market. Choose an energy drink made with healthy ingredients.
Exercise Regularly
If you want to be full of energy, you’ve got to get yourself moving. Adopt a workout program that combines cardiovascular exercise with resistance training. Try to fit exercise into your schedule at least three to four times a week for at least 30-45 minutes each session. Be sure to consult your physician before you begin any new exercise program though. If it has been awhile since you last exercised, adding fitness to your routine may make you more tired at first. If you keep at it, your body will adjust, and you will start to feel more invigorated.
Also try to spend some time exercising outdoors as well. The fresh air will do you good. If nothing else works, take a 20-minute walk every day during your lunch hour.
Get Plenty Of Sleep.
Recent news stories reveal that over 33 percent of Americans suffer from chronic insomnia. Getting a proper amount of rest is essential for building your energy. If you frequently burn the midnight oil or have a fitful sleep, you may feel a little run down. Most people need at least seven to eight hours of sleep per night in order to function at their best. If you have been lacking energy, try going to bed earlier at night. If you can wake up feeling well-rested, it will be an indication that you are starting to get an appropriate amount of sleep at night. If you sleep more than eight hours every night but still feel sluggish, you may actually be getting too much sleep. If you suspect that you have a sleep disorder, see your personal physician.
Manage Your Stress.
Stress is one of the primary causes for exhaustion and fatigue. Though a certain amount of stress is inevitable, you can eliminate some of it with better organization and planning. Yoga and meditation are great ways to diffuse stress and feel energized. There are many different types of meditation, but hopefully you can find one that makes you feel at "Ohm On The Range" (sorry, I couldn’t resist).
Schedule Time For Fun.
The best way to replenish yourself is to make time for the activities that you enjoy the most. Squeeze in a round of golf, or spend a day at the beach. Go see a movie, or curl up with a book you enjoy. Whatever you choose, be sure to make time for valuable activities and spend time with the most important people in your life: your family and friends.
It takes a combination of factors to keep your energy levels high. Try to incorporate as many of these 7 tips as you can:
Drop Extra Pounds
Being overweight not only increases your overall risk for health problems such as heart disease, type 2 diabetes and stroke, but also depletes your body’s basic energy supplies. Even a little weight loss goes a long way. You’ll be amazed at how much difference losing just 5 percent of your body weight can make towards increasing your energy levels. The best way to lose weight is to take off 1 to 2 pounds a week. This approach is healthier for your body, and research shows you have a better chance of keeping those pounds off.
Eat Healthy Foods
a healthy meal plan is essential to get more energy. Be sure to include a variety of healthy foods and avoid skipping meals. You wouldn't expect to get the maximum performance out of your car if you filled it with low grade fuel, or if you didn't put any fuel in it at all (although the thought is certainly tempting with the rising price of gas these days). Treat your body at least as well as you treat your car. Be particularly careful about what foods you choose to snack on during the day. When you start to feel tired, your first instinct might be to head to the nearest vending machine for a bag of chips or a candy bar. Though these foods may give you a quick fix of energy, they will soon leave you feeling more tired than you were before. Limit your intake of processed snacks, or eliminate them from your diet altogether. Choose healthy snacks like apple slices or carrot sticks. (by the way our new mannabars are low glycemic, paked with vitamins, glyconutrients and omega 3s and protein. A better choice than the drive through or your favorite coffee place for a snack and pick me up and it will satify your cravings for many hours
Choose Healthy Beverages And Energy Drinks
As for beverages, there are healthier alternatives to coffee, sugary soda and the highly-caffeinated “energy” drinks. Next time you have the urge to pour yourself yet another mug of coffee, try some green tea instead (which has less caffeine). And, if you are looking for any added boost, you might consider trying one of the healthier varieties of “energy drinks” on the market. Choose an energy drink made with healthy ingredients.
Exercise Regularly
If you want to be full of energy, you’ve got to get yourself moving. Adopt a workout program that combines cardiovascular exercise with resistance training. Try to fit exercise into your schedule at least three to four times a week for at least 30-45 minutes each session. Be sure to consult your physician before you begin any new exercise program though. If it has been awhile since you last exercised, adding fitness to your routine may make you more tired at first. If you keep at it, your body will adjust, and you will start to feel more invigorated.
Also try to spend some time exercising outdoors as well. The fresh air will do you good. If nothing else works, take a 20-minute walk every day during your lunch hour.
Get Plenty Of Sleep.
Recent news stories reveal that over 33 percent of Americans suffer from chronic insomnia. Getting a proper amount of rest is essential for building your energy. If you frequently burn the midnight oil or have a fitful sleep, you may feel a little run down. Most people need at least seven to eight hours of sleep per night in order to function at their best. If you have been lacking energy, try going to bed earlier at night. If you can wake up feeling well-rested, it will be an indication that you are starting to get an appropriate amount of sleep at night. If you sleep more than eight hours every night but still feel sluggish, you may actually be getting too much sleep. If you suspect that you have a sleep disorder, see your personal physician.
Manage Your Stress.
Stress is one of the primary causes for exhaustion and fatigue. Though a certain amount of stress is inevitable, you can eliminate some of it with better organization and planning. Yoga and meditation are great ways to diffuse stress and feel energized. There are many different types of meditation, but hopefully you can find one that makes you feel at "Ohm On The Range" (sorry, I couldn’t resist).
Schedule Time For Fun.
The best way to replenish yourself is to make time for the activities that you enjoy the most. Squeeze in a round of golf, or spend a day at the beach. Go see a movie, or curl up with a book you enjoy. Whatever you choose, be sure to make time for valuable activities and spend time with the most important people in your life: your family and friends.
posted by Kathleen Bell Kelley, MD @ 6:19 AM
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