Here are 5 proven strategies for fighting fatigue and boosting your energy! Equally important is the list of lifestyle factors to avoid that reduce your energy levels and pack on the pounds.
Sleep is the fountain of energy. Good sleep also improves memory, immunity, weight-control, focus, thinking and decision-making ability.
Sleeping 7 to 8 hours a night and maintaining the same sleep and wake times everyday of the week are two important strategies for getting good quality sleep.
Avoid too much sleep, long naps, and stimulants close to bedtime.
Talk to your doctor if you have trouble falling asleep or staying asleep three or more nights a week. You may have a treatable sleep disorder.
Nutrition and hydration provide the body and mind with fuel and aid the body in absorbing nutrients and removing toxins and waste that deplete energy.
Track what you eat and make sure you are getting the recommended amount of calories from the right sources (carbohydrates, fats and proteins). This aids in metabolism, brain function and sleep. Also track water intake because mild dehydration is one of the leading causes of daytime fatigue.
Fruits and vegetables provide many vitamins and minerals which are essential for keeping the body and mind energized, especially iron, Vitamin B12, folic acid, magnesium and vitamin D.
Focus on eating complex carbohydrates, unsaturated fats and lean protein. This combination will give your mind and body energy for movement and creative thinking, allowing vitamin and mineral absorption and providing necessary building blocks for muscle and cell repair. Eat nutrient-dense food and drinks that fill you up without extra or empty calories. See “5 Ways to Eat Healthy and lose weight.”
Physical activity increases your energy level and is the single most important factor for good sleep. Get a minimum of 30 to 60 minutes of physical activity each day to boost your energy and metabolism.
Throughout your day, focus on incorporating more movement. Take the stairs instead of the elevator and park your car farther from the entrance at the store. For more ideas, check out “ “101 Ideas To Be Physically Active”. If you can’t squeeze in an hour of exercise, find four times during the day to do 15 minutes of physical activity.
Make sure to get a blend of aerobic activities as well as strength training every week. At least twice a week, engage in resistance training that targets each muscle group.
Stress management may sound unattainable, but there are many easy strategies to reduce or even eliminate sources of stress.
First and foremost, realize that stress is what we make it. Don’t worry about things outside of your control and don’t over-commit yourself. When you let go, you free yourself to practice daily reflections of gratitude and to use mind-body relaxation techniques, both of which are scientifically-proven strategies for living a happier life.
Increasing your energy levels and decreasing your waistline doesn’t have to be complicated. Follow these five proven strategies and you will be amazed at how much better you feel and how much better your clothes fit!