10 WAYS TO 10X YOUR ENERGYIf you’re all too familiar with the mid-afternoon slump or have
trouble dragging yourself out of bed in the morning, we’ve got
just what you need. Here are 10 ways to 10X your energy so you
have enough get-up-and-go to do what moves you!
Sources: www.prevention.com, www.webmd.com, www.health.harvard.edu, www.healthywomen.org, www.rd.com, www.pubs.acs.org
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Be a sleeping beauty
Getting a good night’s sleep may just be the easiest
way to improve your energy throughout the day, but
how much and what kind of sleep you get matters.
Experts say that 7 to 8 hours sleep is ideal, while
deep, restorative rest is the best. The key is preparing
yourself before you go to bed by allowing your body and
mind to decompress and unwind.
Meditation, turning off electronic devices an hour prior
to bed, stopping the caffeine by 2 p.m. and sticking to
a bedtime routine and sleep schedule will help ensure
you have the sleep of your dreams.
Get caffeinated
Coffee lovers rejoice! Downing a cup of jo is a surefire
way to boost your energy – for a while. Experts say
you’re better off spreading the java jolt evenly among
two or three smaller cups (8 oz or less) of coffee
instead all in one shot. Those smaller cups will help
increase your alertness, sharpen your mind, keep you
focused and improve your concentration.
But we all know caffeine can cause insomnia, so make
sure you have your last cappuccino before 2 p.m. to
ensure a good night’s sleep.
03Walk it off
While any type of exercise will get the blood pumping
and help invigorate you, studies show that a brisk
10-minute walk is all you need to significantly increase
your energy and decrease fatigue. Even better, the
effects last up to two hours after your walk.
Waking 10 minutes a day has also shown to improve
your mood and make you more clearheaded and
confident. And it’s no surprise that regular exercise,
including brisk walking, helps you sleep more soundly.
04Step outside
Research shows that just being outside is a good way
to pump up your energy. Exposure to the sun and
Vitamin D, important for a healthy immune system and
strong bones, is also thought to increase endorphins
(which trigger a positive feeling in the brain) and help
regulate sleep.
Bonus points for being outside AND exercising, which
has an even greater effect on energy levels. Studies
show that exercising outdoors is associated with
increased energy and feelings of revitalization.
05Skip the “energy” bars
Sure, they may have energy right there in the name,
but more often than not, energy bars are really just
candy bars in disguise, making you feel sluggish,
not revitalized. The concept behind energy bars is
to replace nutrients lost during rigorous exercise. If
you’ve been sitting at your desk all day and are looking
for a quick fix, energy bars are not your friend.
Most include ingredients such as high-fructose corn
syrup, fractioned palm oil and Maltodextrin (used as
a thickener, filler or preservative), as well as high
levels of sodium, to replenish what you’ve lost due to
perspiration. Any energy burst you may experience
after eating one will invariably be followed by a sharp
drop in energy levels.
06Cut the (simple) carbs
Just like energy bars, simple carbs like sugar, white
bread and potatoes, and highly-processed foods can
wreak havoc on your energy levels. Simple carbs
have no staying power, causing your blood sugar to
spike then crash. When your blood sugar falls, your
energy flags.
That doesn’t mean you have to avoid carbs all
together. Complex carbs such as beans and legumes,
wholegrain breads, oats, and yams and sweet
potatoes, can help you regular your blood sugar levels
and keep you energized longer.
07Eat more often and better
If you want to maintain your energy levels, eating a
nutritious diet spread evenly throughout the day will
help. Eating smaller meals every 3 to 4 hours will keep
your blood sugar up – preventing those pesky crashes
and slumps – while balancing the nutrients you take in.
Nutrients that can help restore your energy and
reduce fatigue include omega-3 fatty acids, vitamin D,
B vitamins, zinc and magnesium, all of which can be
found in a balanced diet. It’s recommended that each
meal include a protein, a complex carbohydrate and a
healthy fat, such as olive oil, avocado or almonds.
08Pump up the iron
If you regularly feel fatigued, you may not be getting
enough iron – a common problem for many women.
Iron is a must for its role in transporting oxygen to
your body’s cells, where it is used to produce energy.
If you’re low in iron, you may feel weak and run-down
because your body isn’t getting enough oxygen.
You can easily pump up your iron intake by eating
green leafy vegetables, beans, eggs, tofu, red meat and
fortified cereals. Women aged 19-50 should aim for 18
mg of iron daily.
09Drink plenty of water
We’ve all heard that drinking water regularly is good
for you, but did you know it can boost your energy too?
Studies show that even slight dehydration can send you
into an energy nosedive. As it turns out, the less water
there is in your system, the less oxygen is circulating in
your bloodstream.
Exactly how much water you should drink each day
depends on a number of factors, including where
you live and how active you are, but it’s generally
recommended that women over the age of 19 should
drink 9 cups (72 fluid ounces) of water daily.
10Download an app
Apps that help improve sleep, track energy levels and
provide tips and tricks to stay energized throughout the
day are all available for download.
Some popular ones include: Sleep Time, which
analyzes your sleep and wakes you up in your lightest
sleep phase so you feel more rested and energized
in the morning; NRGY, which measures your energy
through a combination of tests, providing insight
into your physical, emotional and mental energy;
PaceMyDay, which helps you plan your day based on
how much energy you have and suggests ways to get
re-energized; and Fabulous – Motivate Me, which
promises to increase your energy level by instilling
5 health habits into your life, including 7-minute
workouts and meditation.