Winter is coming to a close, and it looks like spring is actually on the horizon! If you are like most people, you are feeling a bit slow and sluggish, maybe a bit heavier around the middle. Maybe you’ve elected, consciously or unconsciously, to skip your New Year’s workout resolutions. If that’s you, you are in the majority! But fear not, there are lots of ways you can get motivated and get moving starting today.
Here are 6 great tips to boost your energy now!
Energy Booster #1: Juicing
Juicing is one of the top tips for boosting energy because when you lose the fiber, you gain better absorption with less effort. Large amounts of energy are required to digest food, and when you replace meals with simple juice, you experience a net energy gain, detoxification, healing, and many other health benefits.
There are two things to remember when you juice:
(1) Do not buy store-bought juices. They typically are loaded with sugar, and usually are primarily fruit based. If you have to buy a store-bought juice, look for low sugar options, and ensure that the majority of the ingredients are vegetables, not fruit.
(2) Drink juices ALONE, not with other food. Ideally you will even try and replace a full meal with as much veggie juice as you like. Again, this will enhance absorption and reduce caloric expenditure on digestion. You’ll start to feel better in no time!
Energy Booster #2: Get Better Sleep
Nightly sleep is crucial, and if you aren’t sleeping well, everything else in your life takes a major hit. You are less likely to work out, less likely to stay on your nutritional plan, and less likely to be able to deal with daily stress.
Here are some tips to help:
- Try melatonin, especially if you are over 40, just before bed. We often produce less melatonin as we age, so it can help to supplement as needed.
- Eliminate caffeine after 3 p.m. Caffeine can persist in the body for up to 12 hours…
- Turn off ALL electronics 2 hours before bedtime.
- Use a bedtime ritual, which includes deep breathing, light stretching, and meditation.
- Try and stop eating at least 3 hours before you go to sleep, in order to reduce digestion during sleep.
- Make sure your head is not located near electric outlets when you sleep.
- Sleep in complete darkness, ideally with an eye mask.
There are lots more that could be added to the list, but this will give you a good start.
Energy Booster #3: Adaptogenic Herbs
Adaptogenic herbs are herbs that help regulate the metabolism and energetic system of the body. They help the body deal with stress and modulate the adrenal system. Your adrenal glands are responsible for producing the stress hormone cortisol, among other things, and being able to modulate this production is important.
Adaptogens help the entire body cope with stress, anxiety, and fatigue. Some of the best adaptogens are ashwagandha, Rhodiola, holy basil, licorice root, ginseng and maca root. Maca root has added properties of increasing libido and balancing estrogen/progesterone hormones in women.
Taking adaptogens daily can help you deal with stress on the cellular level.
Energy Booster #4: Reduce Carbs
This seems like the opposite of what you think right? You might be thinking, “Carbs are for energy, aren’t they?” It is true they provide energy, however, they also make you feel sluggish. Here we are really talking about refined grains as being the main culprit. White bread, white rice, pasta, etc. give you a boost of energy followed by a sugar spike, and then you crash. The reason is that as sugar rises, so does insulin. Insulin reduces the level of sugar in your blood. The problem is that if you increase the sugar too much too fast, you also increase insulin too much too fast, and you end up with insulin doing too good of a job, and your sugars go below your baseline, normal level. This condition can often be a downward spiral, because as blood sugar crashes, you will crave guess what??? More sugar!
What to do? Stick to complex carbohydrates and reduce grains in general. Eat more raw vegetables which don’t drain your system as much.
Energy Booster #5: Take B Vitamins
B vitamins go without saying. B12 is the most important for energy. It supports thyroid function and keeps blood cells healthy.
Because it’s a water-soluble vitamin, your body cannot store extra amounts of B12 and relies on getting the vitamin from the foods you eat or supplements. Most people would do well with a sublingual supplement of vitamin B12, especially if you think you might be low.
Energy Booster #6: Exercise!
Exercising regularly will actually boost your energy levels. By enhancing the bodies utilization of oxygen, and helping the cells of the body (especially heart and lungs) work more efficiently, YOU experience a net energy gain.
Most experts recommend a mix of cardio and strength training. Aim for a minimum of 30 minutes 4-5 days a week. It will take about 2-3 weeks before you get used to a new workout program and integrate it into your lifestyle, so BE PATIENT with yourself!
Well, that’s it, take these tips and start to implement some of them TODAY! Your body will thank you!
As always, if you need help, you know where to find us 🙂