Tips for Maximizing Your Energy!

July 22, 2017 Facebook Twitter LinkedIn Google+ LIfestyle

Energize your life – It won’t be as arduous as you think!

You’re already taking the most energizing step possible by, well, reading this article! Carrying extra weight is tiring, so shedding a few pounds should give you an energy boost. Plus, people who exercise regularly also tend to sleep better. Want even more energy? Try a handful of these

simple tips designed to boost your get-up-and-go.

1 – Sip “short” cups of coffee throughout the day.

Down a triple shot of espresso just to bring your eyelids to half-mast in the morning? You may be inadvertently driving yourself deeper into a low-energy rut. Research from Harvard Medical School finds that frequent low doses of caffeine (the amount in a quarter-cup of coffee) were more effective than a few larger doses in keeping people alert.

2 – Lighten your glycemic load.

Foods with a low glycemic load—like beans, bran cereal, barley, nuts, and yogurt—have less impact on your blood sugar than foods with a high glycemic load—like white rice, spaghetti, potatoes, cornfl akes, baked goods, and sugary juices and drinks. Eating more low-glycemic foods will help you keep your blood sugar steady and avoid the lightheadedness and “shakes” associated with blood sugar drops, which usually follow spikes.

3 – Slip in some strides.

Sneak in a brisk, 10-minute walk when you’re feeling sluggish. Often, people with fatigue have a decreased supply of adenosine diphosphate (ADP), an intracellular “messenger” involved in energy metabolism. Translation: There’s not enough “spark” in the engine. So jumpstart it with a brief jaunt.

4 – Walk gratefully.

As you stride, focus on what you feel most thankful for. This simple technique combines the power of gratefulness with the positive effects of walking and exercise, flooding your brain with happy neurotransmitters and endorphins energizes the mind and body.

5 – Chug two glasses of icy water.

Fatigue is often one of the first symptoms of dehydration, and if all you’ve sipped all day is coffee and soft drinks, it’s quite likely you’re dehydrated. Plus, the refreshing coldness will serve as a virtual slap in the face.

6 – Try Siberian ginseng.

This herbal remedy stimulates your nervous system and helps to protect your body from the ravages of stress. Look for a supplement containing at least 4 per cent ginsenosides, and take two 100-milligram capsules daily. Cautionary note: Ginseng is off-limits if you have high blood pressure.

7 – Have your thyroid checked.

If it’s not producing enough thyroid hormone, it could be making you feel tired and rundown. A simple blood test will tell. Other symptoms of low thyroid are dry skin, weight gain, constipation, and feeling cold.

8 – Turn in 15 minutes early.

Every week, continue to go to bed an additional 15 minutes earlier until you find the right amount of sleep for your body. You’ll know you’ve had enough sleep when you wake up feeling refreshed!

9 – Eat every four hours.

It’s much better to continually refuel your body before it hits empty than to wait until you’re in the danger zone and then overdo it. So every four hours (except, of course, when you’re sleeping), have a mini-meal or snack. A mini-meal might be a bowl of whole-grain cereal—or a handful of roasted peanuts, or a hard-boiled egg and a sliced apple.

10 – Put yourself on a sleep schedule.

Wake up at the same time every day, even on weekends, no matter how little sleep you got the night before. By forcing your body to adhere to the pattern, you’ll fall asleep faster when your head hits the pillow. Give it a few weeks to work.

11 –  Get screened for depression.

Feeling fatigued and tired regardless of how much you’re sleeping is a primary symptom of depression. Ask your doctor to administer a depression screening test, or answer the following questions, which studies find are good at predicting depression:

  1. Over the past two weeks, have you felt down, depressed, or hopeless?
  2. Over the past two weeks, have you felt little interest or pleasure in doing things? If you answered yes to these questions, see your doctor.

12 – Replace your pillow.

More restful, reinvigorating sleep may be within your reach quite literally—if you upgrade your pillow. Wake up in the morning with a sore neck? Opt for a soft, thinner pillow or a special “neck pillow.” In one Swedish study, a neck pillow enhanced sleep. These pillows come in different shapes; some are rolls, others are rectangular with a depression in the middle.

13 – Supplement with roseroot.

Rhodiola rosea, also called roseroot, can help you better manage stress and zap fatigue.

Doses of 200 to 600 milligrams a day are typical, but check with your doctor first about possible interactions with other medications.

14 – Breathe in energy.

Sit in a chair with a straight back, place your hands over your stomach, and breathe into your belly so that your hands rise and fall with your breath. Imagine you’re inhaling a white light that fills your body with vital energy. Do this for five full breaths. Then, as you inhale, tighten the muscles that connect your shoulders and neck, pulling your shoulders up toward your ears. When your shoulders are snug around your ears, hold your breath for just a second, then exhale as you release the tension and your breath in one big whoosh—as though you’re releasing the weight of the world from your shoulders. Repeat until you feel refreshed and revitalized.

15 – Take a multi vitamin.

Research at the University of California at Berkeley found that the amino acid L-carnitine and the antioxidant alphalipoic acid can boost both memory and energy, possibly by improving the way body cells produce energy. Bruce Ames, PhD, one of the study authors, says you can consume the right amount of both nutrients by taking a daily multivitamin and eating a diet rich in colourful fruits and veggies.

16 – Get inclined.

Lie on your back and use pillows to prop up your feet so they’re higher than your head or, better yet, lie on an adjustable exercise bench or other surface that slants. In India, yogis do this to encourage blood  flow to the brain, which is thought to fight fatigue and boost alertness