It can also be used to boost cognitive function and to reduce stress. Ashwagandha is also shown to boost energy levels. In a study , 50 athletic adults took mg capsules of Ashwagandha for 12 weeks. They increased their cardiorespiratory endurance and overall quality of life more than those in the placebo group.

Read more: Foods that enhance your athletic abilities ». Remember to listen to your body and rest as needed. Avoid pushing yourself to the point of exhaustion.

Your doctor can determine if you have any underlying health issues that are affecting your performance. Stay focused on your ideal plan for overall well-being. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

The terms "endurance" and "stamina" are often used interchangeably when it comes to fitness, but there is a slight difference. When considering a tummy tuck, you may wonder what will happen to your belly button. We'll talk about the specifics.

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There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes. For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first.

The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes. Thinking about using an AI tool like ChatGPT to help you get in shape?

Here are the pros and cons health experts say you should consider. After five minutes, you might stop to do a few running drills butt kicks, long strides, or skips to increase the range of motion in your joints. After you complete 2 to 3 minutes of drills, you should be ready for a harder workout.

If your running pace is closer to a jog, start your workout with a fast-paced walk. This will help to warm up your muscles and increase your heart rate to prepare it for more vigorous activity. While everyone's sleep needs differ, 7 to 8 hours per night is a smart goal.

If you struggle with getting to sleep at night, practice good sleep hygiene. Try to follow the same healthy rituals each night so that your body gets into the habit of tuning out and slowing down.

For example, an hour before bed you might turn off your phone and other electronic distractions. You might read or take a shower to relax your body. Some people remove the television and the phone charger from their bedroom to create a quiet space.

And cooling your sleep space might help, too. Once you get into a healthy sleep routine, you will most likely feel more rested and energized throughout the day.

When your body becomes dehydrated, your energy levels plummet. In fact, performance plummets, as well. In a published report on hydration and health, researchers summarized the way that dehydration affects physical performance.

They concluded that even under mild levels of dehydration, you are likely to experience a decrease in performance related to reduced endurance, increased fatigue, an inability to regulate body temperature, reduced motivation, and increased perceived effort.

So what is the best way to avoid these issues? Hydrate throughout the day—not just during and after exercise. However, the study authors who conducted the research referenced above note that recommendations for water intake are extremely complex and vary greatly.

For this reason, the Institute of Medicine of the National Academies recommends letting thirst be your guide. However, it also provides a guideline of 3. And remember that you can hydrate by drinking water, but also by consuming foods that contain water, such as fruits and vegetables.

A healthy, balanced diet will give your body the fuel it needs to perform daily tasks and exercise. As a runner, you may want to focus on your intake of nutritious macronutrients.

Try to include a lean protein such as chicken, turkey, fish, or low-fat dairy at every meal. High-protein foods will help keep you from getting hungry and getting low on energy between meals. Healthy sources of carbohydrates are your body's preferred energy source. Pick whole grains, rather than refined grains whenever possible.

They contain more fiber , take longer to digest, and they'll supply you with more energy than simple carbs. Fill up on fresh fruits, rich green leafy vegetables as much as possible. Fat can—and should—be part of a healthy balanced diet. But not all fats are the best choices. The Academy of Nutrition and Dietetics recommends choosing poly- or monounsaturated fats including plant-based oils, nuts, seeds, avocado instead of saturated fats from meat and full-fat dairy products whenever possible to boost heart health.

It can also reduce the risk of early death. Try to avoid sugary snacks that provide a quick boost of energy that is usually followed by an energy slump.

These empty calorie foods also increase caloric intake without providing any valuable nutrition for your body. Iron-deficiency anemia is fairly common, particularly in female athletes who have heavy periods. To help prevent anemia, make sure your diet includes red meat or iron-rich alternatives dark-meat chicken or turkey, salmon, tuna and iron-fortified cereal.

It's also important to include vitamin C in your diet because it helps with iron absorption. Drinking alcohol—and especially drinking too much alcohol—can cause fatigue in a number of ways.

First, alcohol interferes with sleep. While you might be able to fall asleep faster with a glass of wine or a beer before bed, you are less likely to stay asleep. The result is that you wake up feeling tired.

Also, alcohol is a diuretic. That means that it reduces your body water and can cause dehydration. And as previously mentioned, dehydration can cause not only fatigue but also reduced athletic performance.

Lastly, alcohol is a source of empty calories. These calories can lead to increased body weight when not consumed in moderation. The Centers for Disease Control defines moderate drinking as one drink per day for women and two drinks per day for men. As a runner, you may find that you perform better and feel more energized with less alcohol than that.

While most of us rely on a cup of coffee or a caffeinated soda to provide energy, they can have the opposite effect. Try to avoid caffeine , or try to limit yourself to one cup of coffee or other caffeinated beverage a day.

Consuming too much caffeine can make you feel weak or jittery. It also contributes to dehydration along with alcohol, it is a diuretic. You should especially be careful about having caffeine in the evening, as it can make you have trouble falling asleep or disrupt your sleep during the night.

Anxiety and stress can be huge energy killers. To combat stress , make an effort to fit relaxing activities, such as reading or listening to music, into your day. You can also try aromatherapy.

Taking the time to relax with lavender or another relaxing scent can calm your nerves and reduce stress. And if you need a quick boost of energy, some smells like peppermint, citrus, or ginger have an energizing effect.

Try lighting a candle or spraying a perfume infused with these scents to help you feel more alert. Getting into a rut can zap your energy levels. Change things up by trying new foods, exercises, and seeking out new experiences to prevent boredom and keep you more alert and awake.

You can also try running at a different time of day if your current schedule isn't working well. Try these pumpkin recipes.

Avocados provide some of the healthiest natural fats found in any food item. Healthy fats are used as energy, rather than unhealthy fats which are stored by the body.

Seniors can take advantage of the energy provided by avocados to motivate themselves to exercise and move. You need to find the energy to move, stretch, exercise, and socialize as you age, or you can face serious health consequences.

Rather than losing independence , eat the right foods and stay healthier for longer! Nutrition is a critical aspect of your lifestyle, which is why at Vista Springs, we provide all our community members with nutritious, well-balanced meals.

Take our short lifestyle assessment and see if assisted living may be right for you or a loved one. This article was originally published on August 7, , and was last updated on April 4, An assisted living community like Vista Springs works diligently to accommodate different tastes When we think of tech-savvy individuals, seniors are not usually the first group that comes to Vista Springs Washington Place Vista Springs Blvd.

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