Our energy is a valuable thing. It defines our day to day life: how we feel, and what we're able to accomplish.
Unfortunately with today's diet and lifestyle, low energy has become the norm. When this happens many of us turn to artificial means of fueling our day, using things like caffeine and sugar as a crutch instead of using food and holistic health to tap in to our natural energy supply.
Have you ever heard the phrase
"Getting high on your own supply"
Well if factors such as the food you eat, and your day to day habits can take your energy, you can also use these same things to regain your energy.
Here are my top 10 tips for getting more energy into your day:
1. Decrease Sugar
Just about everyone knows that if they cut sugar from their life, miraculous things will happen. One of these miracles includes getting your energy back. Sugar messes with your energy by increasing your blood sugar at rapid rates, sending you on a journey of highs and lows all day. When your blood sugar crashes, you feel exhausted, leading you seek out more sugar, creating a vicious cycle. This not only messes with your physical body, but drains you mentally and emotionally as you battle constant cravings, unable to take on daily stressors with complete clarity.
Pro Tip: If you're always craving something sweet, add more naturally sweet root vegetables to your diet such as carrots, beets, sweet potatoes, & squash.
2. Stay Hydrated
Always start your day off with a tall glass of water. Drinking water first thing when you wake up gets your systems moving, starts the detox process, and stimulates digestion. After all, you don't want all those toxins floating around in your system when you're trying to have the best day ever! When you immediately reach for coffee or a snack before hydrating, your body has to play catch up all day, creating a state of chronic dehydration. Fatigue, muscle cramps, and moodiness are all signs of dehydration, so drinking lots of water will help you feel energized naturally, without the caffeine boost.
Pro Tip: Add a fresh squeeze of lemon to your water when you are dehydrated
3. Add More Greens
Leafy greens help rid the body of toxins. When you have a high toxic build up, you feel sluggish, cloudy, and have low energy. They also support your immune system, protecting you from the exhaustion that comes with constantly having to fight off disease. When you're immune system is functioning properly, the common cold becomes less and less common, giving you more energy to perform at your best.
Pro Tip: Try adding greens to at least 1 meal a day. Here are some examples:
- green smoothie for breakfast
- large salad for lunch
- steamed broccoli with dinner
- kale chips for a snack
4. Add Healthy Fats
Fats help prevent sugar cravings by balancing your blood sugar, and by keeping you full in between meals. This means you are less likely to snack throughout the day, which gives your digestion system a well deserved break! Including fat with every meal gives you long lasting, sustainable energy because fats contain more calories than carbs, and takes longer to metabolize. This means you are less likely to crave sugar as well. Good bye 3 pm sugar crash! No more napping under your desk, or running to the vending machine multiple times a day.
Pro Tip: One spoonful of coconut oil can provide you with that energy boost you need. I add it to my smoothies every morning for that delicious slow burn which helps me through the day.
5. Eat Pitta Increasing Foods
Pitta is the energy of fire and heat in Ayurvedic medicine. Eating pitta increasing foods can help energize you when you're feeling sluggish and inattentive. The flavors of pitta are spicy, sour, and salty. Pitta increasing foods include garlic, onion, ginger, and citrus fruits like lemon, lime, and grapefruit.
Pro Tip: Try adding lemon, ginger, and cayenne to hot water in the morning for a stimulating and energizing start to your day.
6. Keep a Food Diary
Keeping track of how certain foods make you feel will give you clarity around how to eat for more energy. Everybody's bio-individual needs are different, and the more you tune in to your personal experiences with certain foods, the more empowered you become to make a change!
Pro Tip: Notice how the way you eat makes you feel. Do you tend to rush through your food without properly chewing? Do you eat in front of your computer or while driving? The way you eat has just as big of an impact as what you eat.
7. Eliminate Toxic Things From Your Life
What is that one thing in your life that you are ready to let go of? That stressful situation you've been ignoring because you don't want to deal with it? Is there a change you've been ready to make for months, but haven't committed to yet? It's time to step up and let go of the things no longer serving you. The more you let go of toxic habits, relationships, and situations in your life, the more energy you have to call in positivity and love.
Pro Tip: Start a gratitude practice by writing down 3 things you are grateful for everyday. Gratitude increases your energy by encouraging you to have a more positive mindset.
8. Move Your Body Everyday
Getting in regular movement not only helps you feel good physically, it also supports serotonin production, lifts your mood, and is a great way to let go of negative emotions that may be zapping your energy. Exercise can improve your quality of sleep, meaning more zzz's when you're actually in bed, not when you're out and about trying to live life. It's important to find a form of movement that you love. Exercise looks different on everyone. There is no need to push it to the extreme to feel the beneficial effects. A daily walk, morning stretch, or basic strengthening routine will all have a positive impact on your energy level.
Pro Tip: When you need an energy boost, try doing a few jumping jacks! The rebounding motion stimulates your lymphatic system, which helps support your body's natural detox process.
9. Avoid Excessive Drug & Alcohol Use
I'm a sucker for a stiff drink after a long day. And while a relaxing beer or glass of wine has it's place in a well balanced diet, returning to it regularly as a way to manage stress will leave you feeling more depleted in the end. Instead of defaulting to your go to drink or drug of choice, try restorative activities such as yoga, meditation, or a walk in nature to relieve stress.
Pro Tip: If you're going to drink, avoid sugary mixers and cheap wine. These are more likely to deplete your energy long term and increase your sugar cravings. Instead turn to high quality organic wine, and use natural mixers like seltzer, unsweetened tea, and citrus fruits.
10. Schedule Down Time
In today's busy world, it's normal to feel like you have to constantly be on. Even during times of relaxation, many of us are still plugged into our phones, meaning we aren't truly in the moment. Schedule time at least once a week where you don't pressure yourself to accomplish anything for several hours. Do something that brings you joy, and try your best to stay present.
Pro Tip: Set boundaries around time with technology. Limit your phone use, and try a digital detox so you can truly recharge.
There you have it! My top 10 tips for increasing your energy. Having more energy throughout the day can truly transform your life. Start incorporating the tips that resonate with you most, and watch your day transform.
Want more support in how you can live a more energetic life? Explore different ways to work with me, and then let's chat!