The days are getting longer and warmer, and many of us feel our energy levels decreasing little by little each day. Fatigue is setting in earlier in the warm afternoons, and by the time you get home your energy levels are low and being productive is way out of the question. The sun and heat take the energy right out of us, even if we are inside all day because weather conditions truly play a role in the way our bodies function on a daily basis. So what can you do to increase your energy? Follow these tips and we bet your energy levels will be back and better than ever by Friday!
1.) Hydration. Yes, this is in almost every post. But it is the number one thing American’s over look. We grab a coffee over a water when we are sleepy, when it should be the other way around! Dehydration zaps energy and impairs physical performance, as well as decreases alertness and concentration. Try to up your water intake every day until you get to the point where you are drinking half your body weight in ounces of water per day. Start off small, a glass or water bottle with each meal, and one in between meals.
2.) Sedentary Lifestyle. Let’s face it, when we are exhausted and fatigued, we wake up every morning, go to work, go to the store, then come home and unwind. But there is very little movement in there. Go for a 30-minute walk in the morning before work when it is still cool outside or hit the gym. Make sure to do this in the mornings before work because that will not only make you have no excuse to not workout after work, but it will get your blood flowing and wake up each muscle before the long day ahead. Tip: Plan everything out the night before including meals, workout outfit, work outfit, etc.
3.) Go to bed earlier. It’s hard to go to sleep early in the summer time when it stays light out until 9pm. Lack of sleep increases the risk of accidents and is one of the leading causes of daytime fatigue. The solution: Get to bed early enough for a full night’s sleep. Get a good night’s sleep to ensure you can wake up in the morning refreshed.
4.) Nutrition. First, never skip out on breakfast! If you workout in the morning, eat breakfast after your workouts. There are so many quick and easy breakfast ideas that require less than 5 minutes, such as: smoothies, scrambled eggs, English muffin/toast/waffle with peanut butter or jelly, protein shakes, and so much more! Have a filling and healthy lunch and dinner and base your meals off the plate below:
Toward the afternoon, you may be thinking “candy bar!” but a sugar boost like that will just leave you lagging again in an hour. For a nearly instant energy boost that lasts, eat a healthy snack containing protein and a complex carbohydrate. The cleaner your diet, the more energy you will have in the long run. It may be hard to eat healthy the first day or so, but soon after those first few days, you will be feeling so great that you wont think twice about the candy bars.
5.) Take a multivitamin. Taking a multivitamin will help fill in any nutritional gaps. A balanced diet goes a long way to getting the vitamins and minerals you need to feel good and head off health problems. Trouble is, very few people eat right every day.This is where a multivitamin comes into play. A multivitamin containing the vitamin B12 is commonly known to give a slight energy boost.