Here is your action packed plan for enhanced brain and body energy! A guide to boosting energy and strengthening your stamina!
1.Pace Yourself– if you are an energizer bunny but feel that your batteries are wearing out by noontime each day, you might want to consider the fact that you are not pacing yourself. Instead of burning through your energy in the first two hours of the day, consider stretching your action list throughout the day. Make a list of AM and PM tasks and work through them at a sane and realistic pace – with rest and meals (meals rich in nutrients not just food) in-between to keep your blood glucose and mental energy in an optimal range. In addition, consider eliminating things that you do not have to do.
2. WALK vs. NAP?– When we feel tired it is usually because of a lack of oxygen to our cells, therefore the first move to make whenever you are tired is to get up and MOVE. If you have low energy, physically and mentally, but slept enough hours the night before – it would serve you well to take a power walk instead! Just put your shoes on and head outside. You do not need a plan- just head out and start your walk in any direction for 20 minutes. This will help work the largest muscles in your body and send oxygen-saturated blood to your brain that will wake you up instantly. If you have been sitting in one place more than two hours, expect your energy to dive. Research has shown that sitting for longer periods, lowers your metabolism, and reduces blood flow to the largest muscles by 30% – leaving us feeling like slugs. Our bodies are not built to sit for hours – it will lead to fatigue, brain fog, back pain, and obesity. Move frequently with intermittent stretches to wake up your body.
However if you are moving, drinking water, and still feel like you need a little rest a nap can be the trick. There is nothing more satisfying than a quick power-nap – taken at the right time of the day! The key to a true power nap is making is short, sweet, and before 2pm. The later you take a nap in the day the more difficult it will be to get deep, restful sleep at night. If your sleep at night is less than optimal or you are overly stressed, a nap might be the best choice.
3. Strength Train for Energy– If you have not done a sit-up, lunge, or push-up in “years” it is time to get going! Your muscle mass declines every year after age 30. Adding strength exercises to your weekly workout schedule will help sustain or build your muscle mass. Additionally, strength exercises enhance blood flow, (muscles have twice the blood flow as fat) energy, strength and stamina. Starting with sit-ups, push-ups, and lunges in three separate sets of 10-20 reps, is a good place to start. Working with a trainer or a guide found on-line would provide more support for form and balance with these muscle-building exercises.
4. Break for Broccoli NOT Sugar– If you have afternoon energy-burn-out, then the last thing you should be doing is grabbing a cookie or sugary snack/drink. A bakery roll, cookie, coffee/mocha drink delivers plenty of calories for energy, but your body metabolizes them so quickly that your blood sugar drops, leaving you feeling exhausted. You will maintain steadier energy by eating lean protein and high fiber, low sugar carbohydrates, (these slow the release of sugar into your body – allowing your blood sugar to stay optimal for longer periods.) Try low fat/sugar Greek yogurt with nuts and raisins, scrambled eggs with spinach, slow cooked oatmeal, green salad with chicken, or use lettuce as bread with your turkey sandwich. Your body will take in the mixture of, unrefined carbs, protein and fat slowly, allowing your energy to stay up over longer periods of time. In addition, do not skip meals and do not over-eat at any meal. Try to stop eating two hours before bed, so that you can sleep more deeply, allowing your system to work on restoration and not digestion.
5. Fight Fatigue with Fluids: Water is essential for carrying nutrients to your body’s cells and taking away waste. Approximately 60% of your body’s weight is water and you lose it through sweating, urinating, and breathing. When your body is low on water, you will feel drained and weaker than normal. Consuming a tall glass of water when you are starting to fade will likely reverse the fatigue. Replenishing water and fluids (including from fruits and veggies) throughout the day will help replenish water you are losing and help you maintain a steady energy level.
6. Consider Supplements: The supplements most known for improving energy are; Vitamin D (in dosages to keep your blood level in the optimal range), B-vitamins, Co-Enzyme-Q10, L-Carnitine, Vitamin C, and Ginseng. At Peak Medical Clinic our all time bestsellers to fight fatigue and give you the focus and stamina you need for the day is our “ENERGY” supplement and our “AM STRESS” which work to correct underlying deficiencies in nutrients, vitamins, and hormone levels to improve energy and correct imbalances. This is extremely powerful for mood, sleep, brain function, and energy.
Try implementing these changes slowly or consider adding one change per week to improve your energy throughout the day and to keep you from fading in the afternoon. Keeping your energy steady through good self-care will not only improve your productivity throughout the day by enhancing brain function, but will give you the added benefit of a better mood and stabilized blood sugar for better weight control and fewer cravings!
There you have it! Your 6 steps to beat fatigue and crush it in your life, career, or wherever you energy may take you!
-Peak Medical Clinic