By Claire Bacon, ACN, CNC
Ever wonder how to improve your energy levels? Who among us hasn’t encountered bouts of exhaustion or a lack of energy when we need to get things done? Many people work a full 8 to 10 hours, and then go home to side projects and additional responsibilities. They often battle with low energy levels and not being able to do all they’d like to do in a day.
The reasons you may feel weary and drained of energy range from the straightforward, such as lack of sleep or workplace stress, to more complicated, such as living with or undergoing treatment for a chronic illness. Sometimes, our hormonal changes are so subtle, that medication is not warranted; however, you’re still needing herbal or lifestyle assistance to feel your best.
In this article, we’ll discuss how developing healthy lifestyle choices can help you improve your energy levels on a daily basis.
Maintain Proper Diet and Nutrition
Naturally, our primary source of energy is the food we consume. Therefore, to maintain healthy energy, we must make an effort to incorporate nutrient-dense foods into our diets. Remember, the body will remain hungry until it gets what it needs. Usually, that hunger mechanism is looking for minerals (obtained from vegetables and sea salt) and amino acids (obtained from proteins).
Unfortunately, people often turn to sweets. Certain foods high in sugar can provide a quick burst of energy, but provide little or no nutritional value. Consuming these foods will not support your energy reserve, and may be detrimental to adrenal function over time. These foods contain so-called “empty calories” and typically include processed foods like candy, chips, and soda.
Do Some Exercise, or Movement in General
Occasionally, you might get lethargic during the workday. This feeling comes from sitting too much and moving not enough! When you’re feeling sluggish, make an effort to get up and move. Walk down the hall and do a few stretches, while saying hi to your coworkers. Although exercise may not be the first thing on your mind when tired, try it! Movement stimulates your body and mind in critical ways that improve your energy levels.
More energy-producing units (mitochondria) grow in your muscles the more you exercise. Additionally, exercise increases your body’s oxygen-carrying capacity and improves circulation. This benefits not only the extremities, but also the brain! Exercise even helps with insulin senstivity. And, exercise boosts the release of certain hormones, which assist in muscle building and fat burning. It also makes you feel more energetic and alert.
Make Time For Proper Sleep
It is essential to have enough deep sleep to stay healthy and avoid hormone depletion. Sleep allows us to recuperate from the effects of exhausting or stressful activities throughout the day. While this may be common sense, oftentimes we underestimate the effects that reduced sleep may have on our energy, as well as overall health and well-being.
Disrupted sleep is linked to neurodegeneration, mental health issues, and increased worry. In addition, poor sleep can affect poor dietary choices throughout the next day. How much sleep we need is determined by our age and activity level. Adults, on average, need about 7 to 9 hours of sleep every night to feel rejuvenated.
Additionally, it is best to avoid exposure to bright displays before bed, because of disruption to your natural body rhythms. This includes your smartphone, computer, or tablet.
Take Additional Supplements
Certain supplements mainly help to improve your energy levels. This is particularly true in instances when your body is unable to get proper nutrients from your diet. Help improve your energy, fatigue, circulation, and joint health with the following whole food supplements: Boswellia Complex, Rhodiola & Ginseng Complex, and Cataplex B-Core. Even something as simple as keeping your vitamin D level up can also have a big impact. Let us know if you have any questions about the supplementation that is right for you!
Boswellia Complex is an herbal blend containing Boswellia, Turmeric, and Celery Seed extracts. This blend supports your joints by reducing inflammation, due to a wide variety of causes. When your joints feel more flexible and less stiff and achy, an increase in energy is a natural benefit.
Rhodiola & Ginseng Complex
Rhodiola & Ginseng Complex is an adaptogenic tonic that contains Rhodiola root and Korean Ginseng. These herbs enhance vitality and stamina. This blend has been shown to help with mental fatigue, mental acuity, and supporting microcirculation to the brain and extremities.
Cataplex B-Core provides whole-food B vitamins rich in the natural cofactors that fuel the energy-production cycle. These nutrients maintain strength of the heart muscle, and regular rhythm of the heart. It’s one of our favorites whenever there is weakness in the cardiovascular system. Although, any top athlete as well as a stressed-out executive would benefit from these nutrients, too.
We know supplements can get confusing…
so watch Dr. Bacon with Chris Goodson from Standard Process, to help simplify them for you!
Stay Hydrated Even if You Don’t Feel Thirsty
The adult body is approximately 60% water. You may not realize it, but you lose a lot of water through normal metabolic processes. Through urination and perspiration, you may be more dehydrated than you realize. Therefore, to maintain proper hydration, be sure to consume adequate water. Basically, every function in the body works better when you’re fully hydrated. If you get bored with water, one of our favorite ways to hydrate is with coconut water.
Dehydration impairs cognitive performance, mood, and energy levels. Older adults might not feel thirsty, even if they are dehydrated. Therefore, older adults need to make a deliberate effort to consume more liquids.
Many individuals report feeling exhausted and lacking enough energy during the day. Drinking plenty of water, eating nutrient-dense foods, getting adequate sleep, and exercising, all may all help your energy last longer.
If you’re feeling weary, it’s essential to examine these lifestyle points to see which easy adjustments you can make for your energy and overall well-being.