Top 5 Energy Boosters
You must be tired as heck through the day…
…because you’re handling literally everything in the home
…because you’re growing/raising/keeping other humans alive
….because you’re building a career that takes up all of your available capacity
That was me for a long time, too. And I couldn’t get enough sleep and I couldn’t get enough caffeine.
It seems like such a cycle too - sure Jackie, tell me to exercise for energy but I have no energy to exercise 🙄
I get it. I totally do.
And in the beginning, there may be a short term cost to pay for a long term benefit. I will touch more on that below, but first, let me share my top 5 energy boosters to help you help yourself.
Movement - Exercise is a natural energy booster, because whenever you do it, oxygen-rich blood surges through your body to your heart, muscles, and brain. Regularly squeezing a workout into your day -- even if you can spare only 10 minutes at a time -- will help keep your energy levels at their peak. Bonus points for doing workouts that leave you feeling empowered and strong, not only reaping physical but also mental energizing benefits.
Water - If your body is short of water, one of the first signs is a feeling of fatigue. Have a water bottle on your at all times and drink it regularly. Your urine will let you know when you are sufficiently hydrated ;)
Stress Management - Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a counsellor/therapist can all help diffuse stress. Relaxation therapies like meditation and yoga are great tools for reducing stress.
Low GI & Nutrient Dense Foods - Eating foods with a low glycemic index - meaning whose sugars are absorbed slowly - may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. Also, prioritizing whole foods with vitamins and minerals will boost your energy through the day.
Reducing your daily caffeine intake - Caffiene can help give you that jolt, but when in excess can enhance feelings of anxiety and lead to disrupted sleep - both impacting your sleepiness during the day.In addition, the body rapidly absorbs caffeine, but once the body fully metabolizes it, the effects will wear off. When caffeine wears off, adenosine molecules can bind to their receptors, which can cause sleepiness. Consider reducing caffeine to morning-only and work on other energy-boosters through the rest of the day.
I won’t lie, in the beginning some of these will suck. For example, if you’re drinking coffee around the clock, it’s going to be challenging to reduce it. But after a few weeks, you’ll begin to notice increased energy and mood.
That also is the same with exercise. You’ll have to push through initially, going for walks you don’t really want to and making it to the gym when you have to manage things like childcare and guilt and/or just wanting an hour to finally sit down.
Again friends, short term pain for long term gain.
These things WILL improve your energy, and your mood, and your level of happiness. And from there, you continue to grow and enhance them until they are a part of your lifestyle.
As a Certified Nutrition Coach, I work with folks every day on building sustainable nutrition habits that they feel good about. If you feel ready to take action and improve your nutrition (because you know you will improve your life!) I invite you to book a free discovery call with me today here.
That’s all for today,
Sending you strength & self love,
Jackie
