Six tips to better health and increased energy.
Here’s the scenario:
You wake up, rush to get ready, grab a cup of coffee, and skip breakfast. Work is crazy and suddenly it’s lunchtime; with nothing on hand, you grab a quick lunch out or skip eating altogether.
Then the afternoon ‘slump’ hits and you’re feeling tired, unproductive, and your cravings skyrocket. So you snack on something salty or sweet. But that burst of energy quickly fades and you feel zapped for the rest of the day.
At home you’re ravenous, so you snack your way to dinner then end up eating a huge meal. You rationalize the amount you ate by saying it was to make up for not eating much during the day and because you’re stressed.
Does this sound familiar? If so, you’re not alone. This ‘typical’ day is common in our society, and I see it time and again with my clients. Food has become an afterthought; a grab-and-go item to check off our To Do List.
And yet food plays a vital role in our health. In fact, you help predict your health by what you put in your mouth. While genes do play a role, what you eat is a main factor in whether you’re going to develop Type 2 Diabetes, heart disease, stroke, high blood pressure, and certain cancers. Yet you can reverse your risk of these diseases by eating healthfully and being physically active.
When and what you eat can not only determine your health, but also your energy, productivity, mood, and concentration.
In addition to diet, getting your blood flowing during the day – even from a simple stretch or a short walk – can revitalize and refocus your energy.
Here are six positive habits to help boost your body and mind’s power.
1. Eat Breakfast
Starting your day without this morning meal is like rolling up to the Indy 500 without gas in the tank. You’ll be running on fumes before you know it.
By eating first thing in the morning you’re jump-starting your metabolism so that you’ll burn more calories throughout the day and be more focused in the morning. Even if you start with just a piece of fruit, you can train your body to want and expect fuel in the morning.
Eating breakfast has also been linked with lowered rates of stress and depression.
Also, if you're a fan of intermittent fasting, newer research is showing that adopting an earlier eating time that is more synchronized with the body's circadian rhythm is better for cardiovascular health. Meaning it may be better to skip dinner than breakfast.
2. Bring Two Snacks to Work
This means eating 5 to 6 small meals and snacks per day.
Prevent the mid-afternoon slump by being prepared! By fueling your body with the right nutrients you’ll be able to finish your day strong. Eating frequently (every 3 hours) will help keep your blood sugar stable, helping to keep you energized and mood-swing-free!
But don't just bring any old snack - make sure to have a power combination of protein and complex carbs for both immediate and lasting energy.
3. Eat Balanced
Despite conflicting nutritional research, overwhelming evidence suggests that eating a combination of protein, whole grains, and healthy fats is beneficial.
Including protein in all your meals and snacks will help you stay focused and satisfied for longer, not to mention support your muscles and immune system. Including fruits and veggies will boost your vitamin, mineral, and antioxidant intake, while also boosting energy and brain power.
4. Drink Water
Aim for 4-5 12-ounce glasses daily, even if you don’t feel thirsty.
As much as half the population walks around with mild chronic dehydration. Lack of fluids can make you feel tired and hungry.
5. Get Physically Active
Working out for 20-30 minutes every day – with added bursts of intensity – will help get your body into physical shape so it can support you through your rigorous days.
It’s also a great way to relieve stress.
6. Take a Microbreak Every 90 to 120 Minutes
Scientists have found that the body’s hormones, blood sugar, and blood pressure levels drop about every 90 minutes. By failing to recover during these times, your overall capacity to be productive and have energy will be compromised.
To help recover, take a short walk around the building, drink water, stretch, or have a snack. This brief rest is important to help get you refocused when you return to your task – and will ultimately increase your productivity.
We all wish there was a magic pill that would make our lives easier and healthier, but unfortunately, there isn’t. You hold the power to control your health and energy.
Making these changes may not be easy, but if you accomplish one change at a time you’ll be setting yourself up for long-term success. Focus on one goal and find a way to fit it into your lifestyle. Continue the goal until it becomes a positive habit. Then tackle the next goal.
By taking small steps, you can achieve more energy and better health!
Sources
Ferrer-Cascales R, Sánchez-SanSegundo M, Ruiz-Robledillo N, Albaladejo-Blázquez N, Laguna-Pérez A, Zaragoza-Martí A. Eat or Skip Breakfast? The Important Role of Breakfast Quality for Health-Related Quality of Life, Stress and Depression in Spanish Adolescents. Int J Environ Res Public Health.
Palomar-Cros, A., Andreeva, V.A., Fezeu, L.K. et al. Dietary circadian rhythms and cardiovascular disease risk in the prospective NutriNet-Santé cohort. Nat Commun 14, 7899 (2023). https://doi.org/10.1038/s41467-023-43444-32018;15(8):1781. Published 2018 Aug 19. doi:10.3390/ijerph15081781
Albulescu P, Macsinga I, Rusu A, Sulea C, Bodnaru A, Tulbure BT. "Give me a break!" A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLoS One. 2022;17(8):e0272460. Published 2022 Aug 31. doi:10.1371/journal.pone.0272460
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