5 Tips to Boost Your Energy  

The hustle and bustle of life can easily bring different levels of stress into our lives, but what are we doing to alleviate the negative energy? How are we overcoming the negative with positive energy? Whether it’s a concentrated method of breathing, a few minutes of yoga, or participating in a physical activity that brings you joy for a couple minutes each day, it’s vital for us to have our own personal methods to alleviate and combat stress. If you feel good and energized, happiness is sure to follow.

Constant fatigue, and high levels of stress can indicate you may need some sort lifestyle adjustment. While there are certain things we must do in life (work, tend to our personal responsibilities, etc.), they are also some things you can change. For example, eating habits. Put away the quick fix sugary snacks and amped up energy drinks- they only come with hard crashes and lead to more fatigue. For long lasting energy, check out our recommended 5 Tips to Boost Your Energy and help you regain and energize your happiness.

1) Take your Vitamins (and Minerals) Your body requires vitamins and minerals to carry out various functions- walking, talking, and thinking is dependent on a balance of nutrients that fuel the body. Water-Soluble vitamins are the most important when it comes to energy as they release the energy that is found in food and is carried directly into the blood stream1. Aside from Vitamin C, water-soluble vitamins are all B Vitamins that include; Thiamin (B-1), Riboflavin ( B-2), Niacin (B-3), Pyridoxine (B-6), Biotin (B-7), Folic Acid (B-9), and Cobalamin(B-12)2. Minerals keep your immune system healthy, ensuring oxygen is carried in your red blood cells, the body is able to protect is self from infection, and there is proper balance of water in the body.3

2) Eat Protein Protein is a slow burning, long lasting energy because it takes longer to digest4, versus carbohydrates, which is good for a burst of energy before working out. Lean protein snacks are great for when you’re on the go, at home, or at work. At work, nuts are easy to carry with you, packed with protein, and mindless snacking friendly.

3) Sleep The amount of sleep you need varies per person, but the average adult needs a solid 8 hours to complete a full sleep cycle. Sleep deprivation occurs when one gets less than 6 hours of sleep a night5. This can cause weight gain, irritability, fatigue, and loss of focus.6 It is recommended to go to bed and wake up at around the same time each day. Allowing your body to fall into a healthy sleeping pattern, letting you reap the benefits of a good night rest. To find your natural sleep cycle go to bed at the same time every night and allow yourself to wake up without an alarm.

4) Get Moving Research shows 20 minutes of low to moderate aerobic exercise at least 3 days a week lowers feelings of fatigue and boost energy.7 You don’t need to join a gym or sign up for a half marathon to be fit and energized. A 20 minute morning bike ride, 10 minute jog in the morning and night, or a brisk walk during your lunch hour are all simple ways to fit exercise into your busy schedule. Exercise releases tension and improves the quality of ones sleep cycle.8 Increase the intensity and you’ll flood your body with endorphins, which is an energizing feel good chemical.9

5) Indulge in Downtime Avoid mental burnout by enjoying a little downtime and relaxing. Research has shown our brains need time to mentally recharge and are actually sharper after going on vacation or practicing mediation. Downtime replenishes your brains ability to store attention and motivation, your mental energy.10 Author Richard Carlson of “Don’t Sweat the Small Stuff…And Its All Small Stuff” suggests on your way home from work or a busy day, before pulling into your driveway park down the street and take a break for yourself. Whether you just reflect on the day or put on your favorite song without interruptions, it helps to energize your happiness. Live a life that is fueled by natural energy sources and not artificial quick fixes.

Overall, it is important to create a healthy lifestyle around nutrient rich foods, fun activities that get you moving, and to get a good night rest to fight off fatigue and help you feel your best. These simple tips can make a big difference in your happiness levels!

1 http://www.helpguide.org/harvard/vitamins_and_minerals.htm

2 http://www.carlsonlabs.com/t-vitamin-and-mineral-facts.aspx

3 http://www.helpguide.org/harvard/vitamins_and_minerals.htm

4 http://www.livestrong.com/article/495813-does-protein-give-you-energy/

5 http://www.ncbi.nlm.nih.gov/pubmed/23102177

6 http://www.apa.org/topics/sleep/why.aspx?item=2#

7 http://www.acefitness.org/acefit/fitness-programs-article/2742/ACEFit-workout-advice-and-exercise-tips/

8 http://www.everydayhealth.com/fitness/workouts/boost-your-energy-level-with-exercise.aspx

9 http://www.everydayhealth.com/fitness/workouts/boost-your-energy-level-with-exercise.aspx

10 http://www.scientificamerican.com/article/mental-downtime/

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