Are you waking up without energy every day? If the answer is YES, then you are not alone. Your responsibilities and obligations might not be letting up any time soon, but there is good news: developing healthy habits has a huge impact on your energy levels. Here are a few ways that might help you:
Snooze the Snooze:
Before you're even out of bed, this culprit sucks away all your energy for the rest of the day. Hitting the snooze button makes it harder to wake up and ends up affecting your energy levels all day long. A more consistent wake-up time will help you avoid the snooze button and wake up naturally with more energy. If waking up on your own feels like a long way off, simply get up when your alarm goes off.
Remember: Try to set alarm in a table clock and keep it at least 3 feet away, as the phone will stay beside you 24X7
Drinking water helps your body perform at its top potential all day long; moreover, it gives your digestive system a kick in the right direction and starts energizing your whole body. Keeping water at your bedside will help you start sipping as soon as you wake up.
No Skipping Meals:
Breaking the fast soon after rising supplies your body with a jolt of fuel that sets the tone for the whole day. Eating a satisfying breakfast offers your body the energy and nutrients it needs to feel fresh all morning. Go for foods that are a mix of complex carbs, proteins, and healthy fats. This will help balance [your] blood sugar for the day, which keeps your energy up. In addition, skipping a meal during the day leads to severe fatigue.
Increase Magnesium Intake:
Eating a balanced diet helps ensure that your vitamin and mineral needs are met. However, if you still find yourself drained out, you could have a magnesium deficiency.
“Minerals are needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy, so when mineral levels drop down minutely, energy levels drop down too.”The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men. To make sure you are getting enough:
Add a handful of almonds, hazelnuts or cashews to your diet.
Increase your intake of whole grains, particularly bran cereal.
Add/increase fish in your diet
Starting your day with some exercise is one of the best ways to feel energized before you head to the office. During morning workouts, exercisers are likely to burn more calories and work out harder - an added bonus! If you are not an early riser, don’t worry, the most important thing is to exercise.
Get some fresh air:
Being stuck to your desk leaves you drained and disconnected. Step away from work, go outside for some fresh air and sunny rays, and take a walk during your break. It may seem like a luxury to leave, but you’ll come back to your work with a fresh perspective and much more energy. While it may seem even more tiring, a brisk movement helps restore your energy. Experts say that increasing physical activity -- particularly walking -- increases energy. A brisk 10-minute walk not only increases energy, but also its effects last for long. When done regularly, brisk walks help rise energy levels and avoid mood swings.
You might be tempted to reach out for that second cup of coffee in the afternoon, but opt for green tea instead. It will give your body a boost - with a ton of extra benefits - and is less likely to affect your sleep later that night.
When your desk (or inbox) looks like a war zone, it sets you up to feel stressed out. Take a few minutes every day to clean up and get organized, so it doesn't overwhelm you later. A calmer work environment keeps you connected and productive.
Cat Nap (if possible):
Research has shown that both information overload and pushing our brains too hard can zap energy. Nevertheless, studies show that a 15 to 30 mins "power nap" not only reverses the mind-numbing effects of information overload but also, it may help us to retain what we have learned better.
Munch the energy:
As tempting as those items from the vending machine can be, they won't offer your body the energy it needs. Keep these healthy snacks on hand at work to stave off unhealthy cravings. Power snacking is more than just eating between meals. Add a combination of protein, a little fat and some fiber -- like peanut butter on a whole-wheat cracker, or some yogurt with a handful of nuts in your diet.
"The carbs offer a quick pick-me-up, the protein keeps your energy up, and the fat makes the energy last."
Whole Grains-lot more, Sugar-lot less:
The key here is to keep blood sugar balanced so energy is constant.
"When you're eating a sweet food, you get a spike in blood sugar, which gives you an initial burst of energy,"
"But that's followed by a rapid drop in blood sugar, which in turn can leave you feeling very wiped out."
Do that enough times a day and by evening you're exhausted.
"But, if you eat a lot of whole grains, which provide a slow and steady release of fuel, your energy will be consistent and balanced, so by day's end you'll feel less tired,"
Eating more whole grains helped increase the body's sensitivity to insulin, allowing for that slow and steady release.
Have a Latte:
Pair a caffeine hit with the sustaining power of protein by having a low-fat latte instead of simple coffee,
"All that milk turns your java into a protein drink, which provides not only extra energy, but extra calcium, which is good for your bones. Combine it with an ounce of almonds, and the healthy fat will really tide you over.
After a long day, a few glasses of wine or a nice cocktail might seem like the perfect way to unwind, but alcohol can disrupt your natural sleep cycle and leave you feeling exhausted the next morning. If you're dealing with energy issues, it's best to just say no to alcohol before bed.
'While alcohol initially helps you fall asleep, it also interferes with deep sleep, so you're not getting the rest you think you are -- even if you sleep for a full eight hours."
By cutting down on alcohol before bedtime, you'll get a better night's rest, which is bound to result in more energy the next day.
Deal with Stress and Anger:
One of the biggest energy zappers is stress, "Stress is the result of anxiety, and anxiety uses up a whole lot of our energy. Like worry or fear, stress can leave you mentally and physically exhausted -- even if you've spent the day in bed. More commonly, low but chronic levels of stress erode energy levels, so over time you find yourself doing less and feeling it more.
Similarly, unexpressed anger can give a one-two punch to your energy level. The reason: We're using all our energy trying to contain our anger, which can be exhausting. The good news is that we can counter these energy killers by incorporating more relaxation activities into our day. While for many, increasing exercise burns off the chemical effects of stress and anger, others find relief in quiet pursuits: listening to music, reading a steamy romance novel, or even just talking on the phone.
“Do whatever is relaxing for you which will reduce tension and help increase energy”.
Know your Body:
If you're constantly low on energy -- especially if you feel sluggish even after a good night's rest then you should talk to your doctor about a blood test for thyroid dysfunction as well as anemia.
If you keep your electronics "ON" all night, it affects your sleep patterns and you demeanor the following morning. Before bed, skip the tab or your laptop, and wind down with an article or book instead. This change seems small but makes an enormous difference.
Quality sleep is the best way to ensure a good amount of energy the next day. Those late night movies and dracula series add up! Listen to your body, hit the hay earlier, and make sure you're getting at least seven hours of sleep every night so you wake up feeling fabulous, energized, and ready to take on your day.