Health Tips - Energy

Easy ways to increase your energy | No Excuses!

1. Walk Around the Block
While it may seem as if moving about when you feel exhausted is the quickest route to feeling more exhausted, the opposite is true. Experts say that increasing physical activity, especially walking, increases energy. We have great weather in the Gilbert, Chandler area and walking is accessible, easy to do, doesn't need training or equipment and you can do it anywhere. A brisk 10-minute walk not only increased energy, but the effects lasted up to two hours. When a daily 10-minute walks continued for three weeks, overall energy levels and mood can be improved.

2. Take a Power Nap
Research has shown that both information overload and pushing our brains too hard can zap energy. But studies have found that a 60-minute "power nap" can not only help us to better retain what we have learned, it may also help reverse the mind-numbing effects of information overload.

3. Don't Skip Breakfast -- or Any Other Meal
Arizonans who eat breakfast report being in a better mood, and have more energy throughout the day. Having breakfast soon after rising supplies your body with a burst of fuel that sets the tone for the whole day. Moreover, studies have found that missing any meal during the day led to an overall greater feeling of fatigue by day's end.

4. Reduce Stress and Deal With Anger
One of the biggest energy reducers is stress, which is the result of anxiety and anxiety uses up a large portion of energy. Like worry or fear, stress can leave you mentally and physically exhausted. For most Arizonans low but chronic levels of stress erode energy levels, so over time they find themselves doing less and feeling it more. Counter the stress by creating time for more relaxation activities into your day. Increase your physical activities, exercise burns off the chemical effects of stress and anger. Listening to music, or even just talking on the phone can release the anxiety and stress of the day.

5. Drink More Water and Less Alcohol
You may already know that it's easy to confuse signals of hunger with thirst. Our body may tell us we think we need food when we really need water. But thirst can also masquerade as fatigue. Sometimes, even slight dehydration can leave us feeling tired. Simply drinking a tall, cool glass of water can help. This is particularly important to boost energy after exercise, when your body is likely to be craving fluids. If you find yourself frequently fatigued even after a good night's sleep, try cutting down on alcohol during the evening hours. While alcohol may helps you fall asleep, it also interferes with deep sleep, so you're not getting the rest you think you are. By cutting down on alcohol before bedtime, you'll get a better night's rest, which is bound to result in more energy the next day.

6. Eat More Whole Grains and Less Sugar
The key here is keeping blood sugar balanced so energy is constant. Eating a sweet food will create a spike in blood sugar, producing an initial burst of energy. But that's followed by a rapid drop in blood sugar, which in turn can leave you feeling very wiped out. Do that enough times a day and by evening you're feeling exhausted. Eating a lot of whole grains, which provide a slow and steady release of fuel will result in energy becoming consistent and balanced, so by day's end you'll feel less tired. Eating more whole grains helps to increase the body's sensitivity to insulin, allowing for that slow and steady release.

7. Increase Your Magnesium Intake
Eating a balanced diet can help ensure your body is receiving the vitamin and mineral it needs. But if you still find yourself dragging, you could have a slight magnesium deficiency. Women with magnesium deficiencies have higher heart rates and required more oxygen to do physical tasks than they did after their magnesium levels were restored. In essence, their bodies were working harder than needed which left them feeling depleted.

The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men. It is suggested to do the following:

• Add a handful of almonds, hazelnuts or cashews to your daily diet.
• Increase your intake of whole grains, particularly bran cereal.
• Eat more fish, especially halibut.

8. Have a Power Snack
Power snacking is more than just eating between meals. A snack that combines protein, fiber and a little fat, i.e. peanut butter on a whole-wheat cracker, or some yogurt with a handful of nuts. The protein will keep your energy up, The fiber offer a quick pick-me-up, and the fat makes the energy last. Having a snack will also mentally give you the break you mind needs from the stress of the day.

If you find yourself with dragging through the day, try these suggestions to increase your energy. if you have more questions or need more information call or schedule an appointment at 480-988-1659.