Top Tips for an Energy Boost!
One of the best indicators that you’re having a great day is the feeling that your energy is high, steady, and that you feel good and can enjoy accomplishing the tasks at hand.
Maybe it’s that you bounced out of bed that morning or sang in the shower. It could be that you didn’t need that extra cup of coffee, or that you were able to play games with the kids after dinner.
Now, how often do you have that feeling? Or more importantly, do you remember the last time you felt that way? It’s normal to have periods of time where life gets so busy that our energy has to be directed into specific tasks, or that we might be overtaxed and tired as a result. But if you’ve been dragging for a long period of time and can’t seem to get out of that funk, it could be time to address your energy levels more proactively. Try exploring these tried and true methods of protecting and boosting your energy levels.
BREATHE FOR ENERGY
While it is a common reaction to stress, shallow breathing prevents the body from receiving enough oxygen and, in a short period of time, depletes the body of energy. Often, we don’t even notice that our breathing has become quick or shallow until we’re already anxious and exhausted. The trick is to be proactive and mindful about your breathing every day so that you can recognize and respond appropriately when you need to.
One powerful and simple breathing technique I recommend is:
Sit up tall with both feet on the floor. Close your eyes and press the tip of your tongue against the ridge behind your upper teeth. Exhale completely through your mouth, making a soft sighing sound. Inhale slowly and deeply through your nose for a count of four. Hold your breath for a count of seven, and then exhale through your mouth for a count of eight. Repeat for a total of four breaths.
HIGH INTENSITY EXERCISE
Ideally about 20-30 minutes of exercise, three times a week can help you increase your energy and motivation. And some of the best kinds of activity for revving up your energy come in short bursts of high intensity movement. Whether you choose to take a HIIT class that focuses on interspersing bursts of cardio and strength training, or you decide to get outside on your lunch break for a brisk walk, swinging your arms and moving vigorously, those bursts of exertion will help you rev up your engine and keep you going for the rest of the day. Extra points if these activities happen outside, where you get the additional energy boosting effects of being in nature and getting healthy doses of sunshine!
And if you don’t know that you can find 20-30 minutes then start with the 7-minute workout which will work all the major muscle groups in 7 minutes. You can find it as a video to follow on youtube or as an app on your phone.
STAY HYDRATED
Think of it this way: your body is about 60% water so if you’re dehydrated your body won’t be able to function as well as it should - and it will tell you so. Headaches, fatigue, hunger, dry mouth and irritability - these are all signs that you need to hydrate. When your body is hydrated, your blood can more easily carry oxygen and nutrients to where they need to be and that results in a lift of energy!
EAT FOR ENERGY
Have you ever wondered why you are so tired after Thanksgiving dinner? When we eat a large meal then our blood is diverted to the digestive track to process that meal. And digestion is an energy demanding process. Also, the opposite is true. If you skip meals, then your blood sugar will drop, and you won’t have the nutrients you need to give you energy. Eating regularly timed meals will help stabilize your blood sugar throughout the day.
We all know that food is energy in the form calories, but food is much more than that. Food is information. If you feed your body a lot of processed, sugary foods then the information coming in will not be providing your body with what it needs – nutrients, vitamins, minerals and fiber. Shifting to a whole foods diet with a lot of fresh fruits and vegetables will not only lower inflammation but provide all those nutrients needed for our mitochondria to create ATP or energy. Is there one change that you can make today to give your body the right information?
INCREASE BLOOD OXYGEN
Well-oxygenated blood is better able to carry nutrients, can eliminate toxins efficiently, help us think more clearly, and can greatly diminish fatigue and exhaustion. Want another way to help your body get the oxygen it needs? Add fresh greenery to your home and office. Plants feed off of the carbon dioxide we exhale and replace it with fresh oxygen in the air. They also bring some natural beauty into our indoor spaces. You just might find you’re breathing easier and feeling more energetic too!
TAKE TIME FOR REST
One of the biggest challenges I have helping my patients with their energy is convincing them to stop and slow down at times. Our bodies are balanced, intricate systems that require rest for recovery and repair, not machines that we can just keep pushing and pushing to do our bidding. When we just charge through our day or to-do list without stopping, we lose energy. You don’t have to take a 2-hour nap to recharge. Some great short breaks would include:
5 minutes of deep breathing as described above
A short, guided meditation (I love the free app insight timer for this)
Sitting outside in your yard and watching the clouds pass by or hearing the birds sing
A hot bath with Epsom salt and lavender essential oils
Reading a book for leisure
A couple yoga poses or some stretching
Petting your dog or cat without distractions
Or a 20-minute power nap
Maintaining healthy energy levels can be challenging when faced with the stresses of everyday life, but these tips can help you keep your energy levels running steadily all day long. If you still find that your energy level seems lower than usual, or you are having difficulty sustaining your energy throughout the day, you may need a closer look at what is going on and we want to be there to help. In functional medicine we look for the root cause of your fatigue. Do you have adrenal fatigue or burnout? Are your mitochondria (the powerhouses inside our cells) not running like they should? Is your thyroid out of balance beyond the basic TSH level that your primary doctor has checked? Book an appointment with Dr. Emily and let’s help you get back to your energetic self. Give us a call at 614-888-4372.