that during our pep peak in our youth, we hardly had a care in the world. Now, between balancing careers, children, husbands, beauty maintenance, cooking, cleaning and our own personal health, that energy that used to drive our parents crazy could sure come in handy right now.
But before you cry out in despair, fret not frantic femmes! With a few tweaks to your diet, exercise patterns and lifestyles, you can regain the stamina from your past, and finally be able to enjoy some well-deserved "me" time.
Nutrition Tips to Increase Your Energy
Nothing can be a bigger energy zapper or booster than the foods you eat and how you choose to eat them.
Here are simple ways to slightly change your eating habits and significantly add a bounce to your step:
- Eat breakfast! Nutritionists weren't kidding when they said breakfast is the most important meal of the day. Eating a balanced breakfast (one that includes simple carbs and protein) is a great way to perk up your body and keep it running throughout the day.
- Eat every 3 hours. Lately, many diets have emphasized the importance of eating smaller meals more frequently. Why? Because your body's metabolism is always stable, your energy levels do not dip. By feeding your body regularly, your body also uses energy more efficiently.
- Drink water. Our bodies are 60-70 percent made of water. Drinking adequate amounts of water helps to keep your body functioning properly. Being hydrated also flushes out fat and toxins, as well as can curb voracious appetites.
- Drink tea. Green and black teas are loaded with antioxidants. In addition, research has shown green tea can increase your metabolism.
- Limit refined carbohydrates. Carbs that are not whole wheat or whole grain can create spikes and dips in your insulin levels, resulting in spikes and dips in your energy levels. Fortunately, many of our favorite snacks are offered in whole wheat or whole grain versions.
- Eat more fiber and protein. Fiber and protein are able to slow the absorptuion of sugar and carbohydrates, respectively. As a result, your energy levels stay stabilized.
- Avoid fatty, late-night meals. Eating foods loaded in fat and salt can disrupt your sleep and make it more difficult to wake up the next morning.
While nutrition is important, your lifestyle can also contribute to your lack of energy. Try incorporating these changes into your lifestyles:
- Sleep at least 8 hours a night. With so many demands, it is easy to skimp on sleep in order to meet a deadline. However, remember, that making a deadline tonight may mean missing one tomorrow.
- Exercise in the morning. Exercising regularly for 30 minutes five times a week can significantly boost your energy levels. If you still find that you need more, try working out in the morning. The endorphins should keep you alert throughout the day.
- Control stress. Find an outlet to release stress and anxiety. Many people find exercise a great outlet, but others enjoy meditation, reading, painting or talking to friends. All are great ways to relieve stress.
- Learn to say no. As much as we would love to do everything we said we would, the reality is that we are only human. Be realistic about how much you can take on your plate at a certain moment. If adding an additional project would require you to stay up late, then politely decline. Your health is more important.
- Enjoy moderate amounts of caffeine. While caffeine addiction is certainly a reality, enjoying coffee or other caffeinated beverages in moderate amounts can often do wonders to perk you up and increase your energy levels. So don't be ashamed of your Starbucks habit!
Resources
Bauer, Joy (2007). Feeling Tired? 6 Tips for More Energy. Retrieved on January 18, 2009 from the today.msnbc.msn.com Web site.
Bird, Ruth (2006). Tips to Get Back Your Energy. Retrieved on January 18, 2009, from the Disabled-World Web site.
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