How can you keep your energy levels up as you get busier, older or more sedentary? Even if you survive the morning hustle and manage to get yourself to the office or the kids off to school, the mid day slump is a real feeling if your energy levels are off. Evenings can be worse as the couch is calling. How can you get your energy levels on track and ensure you have energy to get through the day?
4 Tips to Keep Your Energy Levels Up
Exercise No Matter How Sluggish You Feel
This one is my favourite. We all have those days where you want to go to the gym or for a walk, you should go for a walk, you might even dress for the gym, but you never actually make it out for a walk or to the gym because you have no energy for any of it. However, a key secret to keep your energy levels up is to just do it! Exercise might feel like it requires too much energy, but the fact is exercise actually GIVES you energy (not to mention the huge benefits to your muscles and health!)
Exercise does many things:
- it helps you maintain a healthy body;
- boosts your cardiovascular circulation, which gives you more energy throughout the day;
- improves your sleep, which improves your energy levels;
- slows the physical effects of aging
- minimize the possibility of many diseases, including heart attacks and diabetes;
- and best of all, it releases endorphins into your body . . which gives you energy
Endorphins are the happy hormones! They get released when we move and are active, and give you a mood boost that translates into an energy boost! There’s a reason why runners experience ‘runners high’. They’re not actually high! It’s just the endorphins kicking in, giving them a burst of energy!
“A large body of research has consistently shown that regular exercise is associated with lower incidence of depression.” (Source)
Find an activity that you enjoy so that you’ll want to do it regularly. As you start to feel the positive effects of exercising, you’ll notice when you skip it that you don’t feel as good!
Drink A Lot of Water
Dehydration is actually a very serious health concern that puts you at risk of not only feeling thirsty but of other effects such as nausea, fatigue, foggy thinking, resulting in dizziness, loss of balance and worse. Why? Because when you’re dehydrated, your blood pressure can drop and your heart rate might go up, resulting in fatigue. Drinking plenty of fluids is key to keep your energy levels up throughout the day.
Bottom line: if you’re thirsty, you’re already dehydrated! Before and during exercise, whether it’s hot or cold out, make sure you hydrate. Your body will perform much better if it’s 60% water content remains topped up! Drink water rather than any beverages with added sugar or caffeine.
How can you tell if you’re dehydrated before some of the more severe symptoms appear? Check the colour of your pee! A dark urine means that it hasn’t been diluted with sufficient hydration. It should be a shade of light yellow.
People who skip meals, in the hopes of either losing weight or just because they’re busy, are on the fast track to weight gain and low energy levels. For one thing, it’s likely that you’ll end up binge eating at some point in the day and it’s also more likely that the meal you will choose won’t be the healthiest. Why? Because your body is crying out for energy and the fastest way to make it happy is by ingesting carbs and sugars. Simply put, eating nutrient rich foods every couple of hours will keep your energy levels up all day.
If you eat regularly, and particularly after a workout, you can avoid the energy and blood sugar drops that cause us to binge eat the wrong foods. Look to healthy snacks and meals that include proteins, fruits, vegetables, and low-fat dairy items.
Eat More Protein and Fibre
Feeling full and keeping up your energy is best achieved by eating slow release energy sources, like protein and fibre. Whether that’s a slice of whole grain bread with peanut butter on it and an apple on the side, or a nice piece of salmon, grilled to perfection, with a side of green veggies, you don’t have to be a chef or a bodybuilder to eat well for the benefit of your energy levels and overall health.
Particularly if you exercise, you need to consume protein to refuel your body—as we don’t retain stores of protein—and to repair any muscle damage, strengthening your body and getting rid of those energy drops that make it hard to get through the day! If you are new to protein powders, this article is very helpful in explaining how Boomer Nutrition works & how to incorporate protein powder into your diet.
If you follow these tips, you’ll find yourself having more energy and less desire to sleep in the middle of the day, which when you’ve got a busy lifestyle, is the best way to feel.
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