Have you ever woken up and about 30 mins after getting up, wanted to go right back to sleep? How about the 3pm hump? How about the new mom that is trying to get survive the first few months of her precious gift.
Really, it’s a fact of life, most people have experienced and still experience chronic low energy. Just look at the statistics of emergency room visits due to energy drink consumption. Medical News Today noted that according to a government survey, the number of emergency room visits, between 2007 and 2011, doubled, increasing from over 10,000 visits to over 20,000. Most of the ER patients were between the ages of 18 and 25 however, the greatest increase of ER patients over the past years, have come in those above 40 yrs of age. The number of ER visits increased by 279% with this age group. WOW!! A truly staggering number.
This shows people need some relief and are desperate to find quick, common sense and practical suggestions to boost energy, suggestions that are easy to implement and will help them stay focused on goals and productive – without the risk of ending in an emergency room.
There are many areas of your life that can affect your energy level. If you’ve ever dealt with a stressful event like losing a job or even dealing with a loved one with a debilitating illness, you understand how that can leave you feeling below par. Even being in chronic pain can leave you unable to function optimally or focus on tasks. Of course, diets play a key role in being able to get through a workday and still have energy to play with your kids or socialize with friends.
So below are 5 some simple strategies that you can easily put into practice in any schedule to revive your life and boost energy and stay energized all day long.
#1: Food and exercise
Eat the best foods you can find. Increase your protein in-take (eat high protein snacks throughout the day), refrain from preservative laden food, pre-packaged foods and as much as you can afford it, buy local and organic food. It helps your local community, your health and the earth all at the same time. The following fruits and vegetables are considered ‘clean foods’ because they have limited pesticide exposure:
Onions Sweet corn Pineapples Avocado
Cabbage Sweet peas Asparagus Mangoes
Eggplant Kiwi Cantaloupe (domestic) Sweet potatoes
Grapefruit Papayas Mushrooms
Be sure you move regularly because exercise has been shown to be an effective energy booster. Do something you enjoy doing so that it doesn’t feel like a chore and be sure to switch up what you do if you get bored.
Supplements are great to fill in the nutritional gaps that you may be experiencing but supplements such as ginseng, oat straw extract and rhodiola can help to boost energy as well. Magnesium found in bananas, whole wheat and nuts is another way to combat low energy. Always be careful to research supplements that you take and know how to use them correctly.
#3: Change your environment and breathe
Sometimes, something as easy as going outside to eat your lunch or take a 5 min break or even taking a brisk walk will make a huge difference. Also breathing has the ability to relax and re-energize. Try using Dr. Weil’s 4-7-8 breathing technique. They are a good way to get oxygen throughout your whole body and slow down a bit.
We really don’t get enough sleep (yes, even me) but it so important for your mind, body and soul. It’s a chance to reset and recharge, giving you what you need to face the day to come and more. I mean if sleep depravation was (and probably still is) used as a torture technique, that’s telling you something. As much as possible, try to get 8 hours of sleep.
Scents have powerful ability to change moods, invigorate quickly and positively impact fatigue. Essential oils such as basil and rosemary can help with focus, while others such as citrus scents, geranium and peppermint revitalize and reduce stress. For quick on the go aromatherapy, you can diffuse the scents using reeds or candles. Using pure organic essential oils are worth the investment.
Energy Booster Recipe: Quail Eggs on Rye (serves 4-6)
2 tbsp olive oil
1 small onion, finely chopped
½ red chile, minced
1 large yellow bell pepper, seeded, skinned (optional), and finely chopped
2 large tomatoes, skinned (optional), and finely chopped
1 garlic clove, crushed
salt and freshly ground black pepper
6 slices of rye bread
1 tbsp ghee, or clarified butter
6 quail eggs
1 tbsp chopped chives
- Heat the olive oil in a medium saucepan over medium heat and sauté the onion and chile for 2-3 minutes, or until the onions soften. Add the yellow pepper and continue stirring for 2-3 minutes, then add the tomatoes, crushed garlic, and 2 tablespoons of water. Cook over low heat until the mixture thickens. Remove from the heat and season with salt and black pepper.
- Meanwhile, toast the rye bread and heat the ghee in a medium skillet. Break the eggs into the pan and fry them, removing them as soon as the whites are cook and while the egg yolks are still soft.
- Divide the slices of toast between 4 or 6 hot serving plates. Top each slice of toast with a spoonful of sautéed vegetables and an egg. Garnish with the chopped chives, and serve while hot.