We talk a lot about ways to boost our energy here at Honey Rock Life, and rightfully so. If you rock your life, you will need the power to do it. Boosting your energy is a popular wellness theme for a reason. We live in a fabulous modern world, chock full of ways to do things quicker, better, and more efficiently. Yet, our culture suffers the most from energy drain, exhaustion, and burnout. We’re often distracted to get uber-focused on getting our energy level back on track before it’s slate. What do I mean by this? It’s It’sle, no energy, no life. When we run out of power, we run out of life. We get too tired to do anything, and the downward spiral sets in.
Today, I’m to tell you the average person doesn’t settle for this diminished quality of life. The reason why I mention the average person is that some have medical conditions that leave them devoid of energy…and that’s y’ally’alltoday, I’m mI’mly focused on those of us who can and should reach for some of this low-hanging fruit and reclaim our quality of life. These tips are so simple that even some with energy-draining medical conditions might benefit from incorporating some of them into their lives.
Medical conditions aside, most of us have experienced a complete energy drain at some point, which leaves you unable or unwilling to get yourself up and go. You may find it more challenging to concentrate on tasks and begin to see your frustration levels rising and your patience declining. There are energy zappers all around us. Fortunately, there is a way around almost all of them. In our modern world, both time and energy are valuable commodities. Here are the top (yet simple) ways to beat fatigue and boost your energy.
Increase your Magnesium
Here’Here’sttle a known fact: Magnesium is required for energy production. Magnesium helps convert food into energy. Most people are severely magnesium deficient and are completely unaware of it. According to the FDA, the recommended amount of magnesium is 400 milligrams daily. Of course, it’s to get as much of our daily recommended dose of magnesium from our diet, but this is not always possible for several reasons.
Here’Here’srtial a list of some foods that are rich in magnesium and will help boost your energy:
- Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)
- Spinach, boiled: 39% of the RDI in a cup (180 grams)
- Swiss chard, cooked: 38% of the RDI in a cup (175 grams)
- Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)
- Black beans: 30% of the RDI in a cup (172 grams)
- Quinoa cooked: 33% of the RDI the in a cup (185 grams)
- Halibut: 27% of the RDI in 3.5 ounces (100 grams)
- Almonds: 25% of the RDI in a quarter cup (24 grams)
- Cashews: 25% of the RDI in a quarter cup (30 grams)
- Mackerel: 19% of the RDI in 3.5 ounces (100 grams)
- Avocado: 15% of the RDI in one medium avocado (200 grams)
- Salmon: 9% of the RDI in 3.5 ounces (100 grams)
This list will help ensure that your vitamin and mineral needs are met by eating a balanced diet. However, if you still feel exhausted, you may have a magnesium deficiency. Magnesium is a worker bee responsible for over 300 biochemical reactions in the body. As mentioned above, it is also the primary mineral that breaks down glucose into energy, known as glycolysis. If you want to keep your energy levels high, you must take in 400 milligrams of magnesium if you are a woman and 450 milligrams if you are a man. To accomplish this, get a good magnesium supplement, but check with your health care professional first.
- Take a Walk (in nature if possible)
Increasing your physical activity, mainly walking, effectively improves energy levels. Walking is the simplest way to increase your physical activity because it can be done anywhere and does not require specific training or specialized equipment. Studies have shown that taking a quick 10-minute walk increases your energy, and the effects last up to two hours.
According to Psychology Today, Walking provides a significant benefit because it helps to relieve stress. Brisk walking boosts endorphins, the feel-good hormones that improve your mood and lower anxiety and mild depression. Walking gives you more energy, which also enhances your favorable feelings. Walking in nature has the added benefit of reducing stress, a well-known energy zapper. According to recent studies, walking in nature can put the brain into a meditative state, allowing you to pay to embrace the world around you while creating calmness. Calmness skyrockets energy levels.
2. Take a Power Nap
According to research, pushing your brain too hard and information overload can quickly zap energy. However, taking a 10 to 60-minute power nap can reverse the mind-numbing effects of information overload and help us retain what we’ve learned better.
If sleep deprivation is the leading cause of your energy drain, then the daytime power nap might be what the doctor ordered (so to speak). According to Sara C. Mednick, PHD. the author of Take a Nap! Change your Life Daytime naps can be a way to treat sleep deprivation. According to Dr. Mednick: “You “can get incredible benefits from 15 to 20 minutes of napping,” she” says. “You “reset the system and get a burst of alertness and increased motor performance. That’That’s what most people need to stave off sleepiness and get an energy boost.”
3. Drink More Water and Less Alcohol
Even the smallest amount of dehydration can make you feel tired and lethargic. Drinking enough water throughout the day is an essential and easy way to boost your energy, especially before and after exercising. If you are still feeling exhausted, even after getting a good night’s sleep, you can try cutting out the amount of alcohol you drink during the evening hours. While alcohol may help you fall asleep, it can interfere with your deep sleep, resulting in you not getting the rest you think you are getting. By cutting down on the alcohol you consume before bedtime, you will get more restorative sleep, which will help to increase your energy levels the next day.
As you may know, it can be challenging to make it through your day when you feel fatigued. Start incorporating these simple but excellent strategies, and you will see a boost in your energy to help you get through your day and improve your life’s quality.
Be well + prosper,
Elaine xx
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