The way you start each day matters — but the way you prepare for it during the day before can also make a significant impact on your energy levels. Doing the right things today can go a long way in ensuring that you have plenty of energy for tomorrow. Little decisions can add up quickly. Helping yourself have more energy will improve both mental and physical well-being.
With that in mind, I recently spoke with Alexy Goldstein, founder of New U Life. Drawing from his own knowledge as a certified herbalist and homeopath, he identifies some simple (and affordable) things you can do each day to set yourself up for success tomorrow:
1. Put the Right Nutrients In Your Body.
Goldstein says:
So many of us lack energy because we aren’t putting the right foods in our bodies. Instead of eating natural products that are packed with nutrients, we’re eating highly processed junk food that is loaded with empty calories. Mother Nature provides so many foods that can boost energy levels — everything from bananas with their complex carbs and vitamin B6 to salmon, which is full of omega-3 fatty acids.
Government research findings paint a sobering picture regarding where most Americans stand in regards to their nutrition. The average American’s diet includes more than the recommended level of solid and saturated fats, added sugars, sodium and refined grains. On the other hand, most Americans eat less than the recommended amounts of whole grains, fruits and vegetables and healthy oils.
One example of these deficiencies: severe fatigue can often be traced to a lack of iron in the diet, which can result in anemia. However, eating foods with more iron isn’t enough on its own. Many who are iron deficient also need to eat foods that are high in vitamin C, because this nutrient makes it easier for the body to absorb iron.
“Natural, herbal-based supplements can go a long way in improving your energy levels by providing a good source of these and other needed nutrients,” Goldstein says. “However, a balanced diet should always be your foundation if you want to consistently enjoy high energy levels.”
2. Get Up From Your Desk and Exercise
Another common ailment influencing low energy levels is our increasingly sedentary lifestyle. Many people work at desks where they sit all day, and when they come home, they spend more time in front of a screen.
A sedentary lifestyle doesn’t just sap energy levels — it can also put you at risk of an earlier death. One study found that those who sat for over six hours per day had a 71 percent greater mortality rate.
On the other hand, exercise can actually increase your energy levels. As the Mayo Clinic explains, “Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.”
“Changing our exercise habits often starts a little bit at a time,” Goldstein adds.
“For example, getting a standing desk will keep you on your feet throughout the day. Or you could set an alarm so you can take a 10-minute walking break after each hour of work. Being physically active throughout the day will help exercising become second nature so you have more energy for chores and recreation.”
3. Straighten Out Your Sleep Habits
While it is recommended that adults get seven to nine hours of sleep each night, over one-third of adults do not get enough sleep. Much of this comes from not making sleep a priority.
Goldstein explains, “Some of us are pressured to burn the midnight oil for work. Others spend too much time in front of their smartphones before bed, which can make it harder to fall asleep. A poor diet and lack of exercise can also make it harder to fall asleep at night, which will of course have major consequences the next day.”
In addition to disconnecting from screens and exercising during the day, the National Sleep Foundation recommends that adults develop a consistent sleep schedule that includes a relaxing bedtime routine. This consistency helps signal to your body that it is time to go to sleep so that you will sleep faster and enjoy higher-quality sleep.
A comfortable sleep environment — including finding the right temperature and mattress for your preferences — will make it easier to fall asleep and stay asleep. Health experts also recommend that adults limit caffeine and alcohol consumption, particularly in the hours before bed.
Chronic daytime sleepiness or insomnia, as well as trouble breathing during sleep, could be signs of a significant sleep disorder. Individuals with such symptoms should consult with a sleep specialist to determine if any additional treatments are needed to enjoy quality sleep.
Sure, these strategies may seem simple — but quite often, it is the simplest solutions that work best. “You don’t have to break the bank or undergo a radical life change to enjoy high energy levels each and every day,” Goldstein notes.
“A lot of it comes down to casting off bad health habits and embracing healthier ones. Starting to implement gradual changes now will make a big difference for your energy and overall well-being over time,” he concludes.
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This content is sponsored by M Rafiq.
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