Energize your body and mind naturally -
As a study in the Journal of Agricultural and Food Chemistry notes, strawberries are a good source of minerals, vitamin C, and folates. They also contain phenols, which are essential antioxidants that may help the body create energy at the cellular level. People can add strawberries to many dishes, and a handful may also be an easy snack to add to a diet.
Most people enjoy oranges for their taste, which comes from the antioxidant vitamin C. Vitamin C may help reduce oxidative stress in the body and prevent fatigue. A study in the journal Antioxidants notes that young adult male students who have higher levels of vitamin C may also have better mood and may be less likely to experience confusion, anger, or depression.
Berries, including blueberries , raspberries, and blackberries, may be a good energy boosting food when the body is craving something sweet. Dark berries tend to be higher in natural antioxidants than lighter-colored ones, which may reduce inflammation and fatigue in the body.
They also tend to have less sugar than sweeter fruits, while still satisfying a craving for a sweet taste. Fish, in general, is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day.
Fatty cold-water fish, such as salmon, sardines, and tuna, tend to be higher in omega-3 fatty acids. As a study in the journal Nutrients notes, omega-3 fatty acids may improve brain function and reduce inflammation in the body, which may be a cause of fatigue in some people.
Beef liver may be one of the best meat sources for vitamin B, which keeps the body feeling full of energy. While many cuts of meat contain vitamin B, the difference is that beef liver has a large amount. According to the United States Department of Agriculture USDA , a 3-ounce cut of beef flank steak contains about 1.
The same cut of beef liver contains 60 mcg of vitamin B, according to the USDA. Yogurt may also be a source of energy. As the USDA show, natural yogurt is rich in protein, fats, and simple carbohydrates, which provide energy to the body.
Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine food. Eggs provide the body with plenty of protein and nutrients for sustainable energy. As the USDA note, one large hard-boiled egg contains about 6 grams g of protein and 5 g of fat , as well as vitamins and minerals to help keep the body energized and feeling full for longer than other snacks.
Yams and sweet potatoes are beneficial sources of carbohydrates, which provide energy. This may make them a good option for sustained energy throughout the day. As a study in the journal Food Science and Biotechnology notes, beets may provide the body with a great source of antioxidants and nutrients that help improve blood flow and energy.
People can consume beets as dried beetroot chips, cooked beets or as a bottle of beetroot juice. Dark, leafy greens such as kale , spinach, and collard greens are nutrient dense and contain filling proteins, as well as nutrients and antioxidants.
Greens may be difficult to digest raw for some people, so breaking them down by cooking them with a bit of vinegar or lemon juice may help. Dark chocolate may be an easy way to increase energy. Rich, dark chocolate usually has much less sugar than milk chocolate.
Less sugar means less immediate energy, but more cocoa content means more of the benefits of cocoa, including helpful antioxidants such as flavonoids.
A study in the journal Archives of the Turkish Society of Cardiology notes that dark chocolate may benefit the cardiovascular system by helping more blood pump around the body. This blood carries fresh oxygen, which may also make a person feel more awake and alert.
A bowl of whole-grain oatmeal may be a great way to provide the body with energy. Oats are rich in fiber, and they may enable the body to feel fuller for longer than other breakfast choices. As a study in The Journal of Nutrition notes, whole-grain oats are also a source of essential minerals, vitamins, and phenolic compounds, all of which may help energize the body.
Popcorn is rich in carbohydrates. However, it also contains fiber to help slow the digestion. Popcorn may make a person feel full for longer than other carbohydrates. As a study in Nutrition Journal notes, people who ate popcorn rather than potato chips felt fuller from the snack.
This may be helpful for dieters, as popcorn usually contains fewer calories than potato chips. Quinoa is a seed, but most people treat it as a grain.
Quinoa is high in protein, carbohydrates, and fiber. The combination of amino acids and slow-release carbohydrates may make for sustainable energy rather than a short burst of glucose from other grains. One of the benefits of brown rice may be that it retains much of the fiber from the husk.
The husk is not there in white rice, which may cause the body to absorb the carbohydrate content quickly. This may lead to a spike and then a crash in energy levels. By having the husk, brown rice may help slow the digestion of these carbohydrates, therefore, releasing energy more slowly.
Whether roasted soybeans or young edamame beans in the pod, soybeans contain protein with a wide variety of amino acids, as well as magnesium and potassium , according to the USDA. Lentils are a relatively cheap form of protein and fiber, which may make them a great option for people on a budget.
The USDA note that 1 cup of lentils contains about 18 g of protein, 40 g of carbs, 15 g of fiber, and less than 4 g of sugar. The fiber may help to manage the digestion of the carbs, keeping the body full and providing a source of sustained energy.
Many nuts contain a blend of protein, fats, and some carbohydrates to provide energy throughout the day. Nuts are typically also rich sources of vitamins and minerals such as magnesium, calcium , or phosphorous. Nuts are usually high in essential fatty acids. As a study in the Journal of Parenteral and Enteral Nutrition notes, these fatty acids may help reduce inflammation, which may also reduce fatigue.
Peanut butter is typically rich in protein, fats, and fiber, and may help a person feel full for longer after eating it.
This may cut the need for constant snacking, which may also leave a person feeling drained as their body has to digest continuously. Many seeds, such as pumpkin seeds, chia seeds, and flax seeds, are rich sources of fatty acids and fiber, which may translate to more energy. Seeds are also easy to carry and make a great addition to a quick trail mix.
Water is the most crucial energizing ingredient on this list. Water is vital for every cell in the body to work correctly. While most people think of dehydration as an extreme scenario, the body may become partially dehydrated if a person goes all morning without water.
Maintaining energy can be as simple as carrying a water bottle around and sipping it throughout the day to stay properly hydrated.
Coffee is a recognizable energy booster. The caffeine in coffee makes the body and mind feel alert and may make people more productive. Coffee also contains antioxidants called polyphenols, which may reduce oxidative stress in the cells and help the body function better.
Coffee is a stimulant, however, so people should consume it in moderation. Too much coffee may lead to energy loss as the body withdraws from the caffeine.
Green tea still contains small amounts of caffeine, but it also has compounds that may help reduce oxidative stress and inflammation in the body. A rule of thumb is, take your weight in pounds and divide this number by two. Drink this many ounces of water each day.
So drink 75 ounces. Other beverages count towards your hydration goal, but be mindful of added sugar. Added sugar will fuel fatigue. A magic way to prolong the effect of coffee.
The original version of bulletproof coffee created by David Asprey , but the roots of this type of beverage dates back centuries to Asia. Asprey branded his own coffee and variations on medium-chain-triglyceride MCT oils and opened up his first coffee shop in Santa Monica, CA.
His trendy concoctions, however, have dietary inspiration dating back centuries to Eastern medicine. Living high in the mountains, Himalayan populations from the Sherpas in Nepal to Kashmir in northern India have been sipping similar brews for centuries.
Also, the Gurage people of Ethiopia traditionally prepare coffee with butter, honey, and salt. In Vietnam, chon coffee beans are sauteed with butter, salt and sugar, then lightly roasted. One of the most studied blends is traditional Tibetan butter tea, called po cha. The drink is made by churning fermented black tea with salty yak butter.
With Ayurvedic origins, each butter tea ingredient serves a purpose. The tea may improve mental alertness and cognitive capacity, and the polyphenol compounds may help buffer the stress of high-altitude living. Sodium balances the diuretic effects of the tea, while yak butter contains about 2.
CLA has been shown to have anti-carcinogenic properties and may help reduce hunger, decrease body fat mass and increase lean body mass in some people. In the unique and harsh environment of the Tibetan Plateau, butter tea is sipped throughout the day for energy, hydration, and fuel for farming and pilgrimage.
The trick is those medium chain fatty acids in the butter and oil prolong the energizing and focus ability of the caffeine. Those essential fatty acids are actually outstanding and healthy for brain health and all hormones. One of my favorite recommendations I make to most clients, and again run this by your physician and you may need to get labs, is doing a vitamin B complex in the morning.
Now, there is a difference between vitamin B12 and the entire vitamin B complex. The liquid is much easier to digest and much easier to absorb. Some of these brands may be just a little pricier because they integrate what medical practitioners use in functional medicine, known as methylcobalamin, rather than cyanocobalamin.
Can you think of an activity to do for even 5 minutes to increase your heart rate? Sprint with your dog down the streets, dance to your favorite two songs, or take a few flight of stairs.
Elevating our heart rates elevates brain chemicals known as endorphins. Morning bursts of these endorphins like adrenaline and dopamine create a high that can last for hours.
As a mindfulness and meditation advocate, I cannot stress the importance of taking a breath break several times a day. Do you have other tricks that help you find focus, calm and energy throughout the day?
Take this 4-minute FREE test to see if brainDRAIN is robbing you of your sanity and sleep.
In today's fast-paced nnaturally, Promotes a healthy digestive system common Energiize people to turn to stimulants like Digestive Health Supplement or energy drinks to get anx quick boost Energizf energy and focus. Joint health remedies, these substances can have negative side effects and can be addictive. If you're looking for a more natural way to get your buzz on, here are some tips:. Get enough sleep: One of the most important things you can do for your energy levels is to get enough sleep. Aim for hours of sleep per night, and try to stick to a consistent sleep schedule.Energize your body and mind naturally -
A study in the journal PLoS One notes that eating a banana before a long bicycle ride helps performance and endurance just as much as a carbohydrate drink.
While most people are not cycling each day, bananas may still provide energy. As a study in Critical Reviews in Food Science and Nutrition notes, they contain nutrients, protein, and fiber that may help sustain energy levels throughout the day. They also contain good fats that may increase energy levels, and make fat-soluble nutrients more available in the body.
Goji berries are small, reddish berries containing many nutrients and important anti-aging and antioxidant properties, as a review in Drug Design, Development and Therapy notes. The specific antioxidants have many possible benefits, including giving the body more energy.
Dried goji berries make a great addition to a trail mix, and many people add a few to a water bottle to drink throughout the day. Apples may be another simple snack to give the body lasting energy. Along with fiber and nutrients, a study in the journal Horticulture Research notes that apples are high in antioxidants called flavonoids, which may help fight against oxidative stress and inflammation in the body.
As a study in the Journal of Agricultural and Food Chemistry notes, strawberries are a good source of minerals, vitamin C, and folates. They also contain phenols, which are essential antioxidants that may help the body create energy at the cellular level.
People can add strawberries to many dishes, and a handful may also be an easy snack to add to a diet. Most people enjoy oranges for their taste, which comes from the antioxidant vitamin C. Vitamin C may help reduce oxidative stress in the body and prevent fatigue.
A study in the journal Antioxidants notes that young adult male students who have higher levels of vitamin C may also have better mood and may be less likely to experience confusion, anger, or depression.
Berries, including blueberries , raspberries, and blackberries, may be a good energy boosting food when the body is craving something sweet.
Dark berries tend to be higher in natural antioxidants than lighter-colored ones, which may reduce inflammation and fatigue in the body. They also tend to have less sugar than sweeter fruits, while still satisfying a craving for a sweet taste.
Fish, in general, is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day. Fatty cold-water fish, such as salmon, sardines, and tuna, tend to be higher in omega-3 fatty acids.
As a study in the journal Nutrients notes, omega-3 fatty acids may improve brain function and reduce inflammation in the body, which may be a cause of fatigue in some people. Beef liver may be one of the best meat sources for vitamin B, which keeps the body feeling full of energy.
While many cuts of meat contain vitamin B, the difference is that beef liver has a large amount. According to the United States Department of Agriculture USDA , a 3-ounce cut of beef flank steak contains about 1.
The same cut of beef liver contains 60 mcg of vitamin B, according to the USDA. Yogurt may also be a source of energy. As the USDA show, natural yogurt is rich in protein, fats, and simple carbohydrates, which provide energy to the body. Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine food.
Eggs provide the body with plenty of protein and nutrients for sustainable energy. As the USDA note, one large hard-boiled egg contains about 6 grams g of protein and 5 g of fat , as well as vitamins and minerals to help keep the body energized and feeling full for longer than other snacks.
Yams and sweet potatoes are beneficial sources of carbohydrates, which provide energy. This may make them a good option for sustained energy throughout the day. As a study in the journal Food Science and Biotechnology notes, beets may provide the body with a great source of antioxidants and nutrients that help improve blood flow and energy.
People can consume beets as dried beetroot chips, cooked beets or as a bottle of beetroot juice. Dark, leafy greens such as kale , spinach, and collard greens are nutrient dense and contain filling proteins, as well as nutrients and antioxidants. Greens may be difficult to digest raw for some people, so breaking them down by cooking them with a bit of vinegar or lemon juice may help.
Dark chocolate may be an easy way to increase energy. Rich, dark chocolate usually has much less sugar than milk chocolate. Less sugar means less immediate energy, but more cocoa content means more of the benefits of cocoa, including helpful antioxidants such as flavonoids.
A study in the journal Archives of the Turkish Society of Cardiology notes that dark chocolate may benefit the cardiovascular system by helping more blood pump around the body.
This blood carries fresh oxygen, which may also make a person feel more awake and alert. A bowl of whole-grain oatmeal may be a great way to provide the body with energy. Oats are rich in fiber, and they may enable the body to feel fuller for longer than other breakfast choices.
As a study in The Journal of Nutrition notes, whole-grain oats are also a source of essential minerals, vitamins, and phenolic compounds, all of which may help energize the body. Popcorn is rich in carbohydrates.
However, it also contains fiber to help slow the digestion. Popcorn may make a person feel full for longer than other carbohydrates. As a study in Nutrition Journal notes, people who ate popcorn rather than potato chips felt fuller from the snack. This may be helpful for dieters, as popcorn usually contains fewer calories than potato chips.
Quinoa is a seed, but most people treat it as a grain. Quinoa is high in protein, carbohydrates, and fiber. The combination of amino acids and slow-release carbohydrates may make for sustainable energy rather than a short burst of glucose from other grains.
One of the benefits of brown rice may be that it retains much of the fiber from the husk. The husk is not there in white rice, which may cause the body to absorb the carbohydrate content quickly. This may lead to a spike and then a crash in energy levels.
By having the husk, brown rice may help slow the digestion of these carbohydrates, therefore, releasing energy more slowly.
Whether roasted soybeans or young edamame beans in the pod, soybeans contain protein with a wide variety of amino acids, as well as magnesium and potassium , according to the USDA. Lentils are a relatively cheap form of protein and fiber, which may make them a great option for people on a budget.
The USDA note that 1 cup of lentils contains about 18 g of protein, 40 g of carbs, 15 g of fiber, and less than 4 g of sugar. The fiber may help to manage the digestion of the carbs, keeping the body full and providing a source of sustained energy.
Many nuts contain a blend of protein, fats, and some carbohydrates to provide energy throughout the day. Nuts are typically also rich sources of vitamins and minerals such as magnesium, calcium , or phosphorous.
Nuts are usually high in essential fatty acids. As a study in the Journal of Parenteral and Enteral Nutrition notes, these fatty acids may help reduce inflammation, which may also reduce fatigue. Peanut butter is typically rich in protein, fats, and fiber, and may help a person feel full for longer after eating it.
This may cut the need for constant snacking, which may also leave a person feeling drained as their body has to digest continuously. Many seeds, such as pumpkin seeds, chia seeds, and flax seeds, are rich sources of fatty acids and fiber, which may translate to more energy. Seeds are also easy to carry and make a great addition to a quick trail mix.
Water is the most crucial energizing ingredient on this list. Fatigue also is a sign of dehydration. Although individual needs vary, men should aim for approximately 15 cups about 3. Water and beverages like coffee and tea are ideal. Examples include cucumbers, zucchini, bell peppers, tomatoes, celery, strawberries, peaches, oranges, and melons like watermelon and cantaloupe.
What you don't eat is equally important. For instance, cut back on foods with a high glycemic index. These foods, most of which are high in simple carbohydrates, quickly raise blood sugar levels and provide a jolt of energy. But this sudden spike often leads to a sharp drop in blood sugar levels, the so-called sugar crash, which can trigger fatigue.
See your doctor if you experience prolonged bouts of low energy or if lack of energy begins to affect your daily life. This could be a red flag for a serious medical condition, such as heart disease, cancer, anemia a deficiency of red blood cells , or an autoimmune disease like rheumatoid arthritis.
Exercise increases energy levels in several ways. Exercise also boosts energy-promoting neurotransmitters in the brain, such as dopamine, norepinephrine, and serotonin, which provide that mental lift you feel after a workout.
Aim for at least minutes of moderate-intensity aerobic exercise per week. Of course, it can be a challenge to exercise when energy levels are already low, so start small. Some research suggests that just 20 minutes of low-to-moderate aerobic activity, three days a week, can help energize you.
It doesn't really matter what kind of exercise you do. Studies have found that non-aerobic exercises like strength training can have the same energy-boosting effect as aerobic activities.
Nothing rejuvenates the body and mind more than a good night's rest. However, this is often difficult for older adults, who may have trouble falling or staying asleep.
Pumpkin Seed Crackers editors anr the products that we feature. We Energize your body and mind naturally earn commission boey Promotes a healthy digestive system links on this page. But rather than head straight to the espresso machine, there are ways to get more energy, fast. Here are a few tried-and-true methods to boost your energy without coffee, whether you're about to work out or just facing an afternoon slump at work.
Lower cholesterol for long-term health research shows little risk of infection from prostate biopsies.
Discrimination at Cultivate happiness habits is linked to high blood pressure.
Icy fingers bodh toes: Poor circulation or Raynaud's phenomenon? Go to the store, and you'll see a multitude of vitamins, herbs, Energkze other supplements touted as energy boosters.
Some are even added to soft drinks and other foods. But there's little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural Nootropic for Productivity Boost levels.
,ind are nine tips:. Stress-induced emotions Promotes a healthy digestive system huge amounts Energizze energy.
Ylur with naturaply friend or relative, Enertize a Energize your body and mind naturally group, or yoru a bodyy can all help Enfrgize stress. Relaxation therapies like meditation, Ebergize, yogaand tai chi are bkdy effective tools for reducing stress. One of you main reasons for fatigue Herbal weight loss patch overwork.
Overwork can include professional, family, and social obligations. Try natyrally streamline your list of "must-do" activities. Mindd Energize your body and mind naturally yoyr Promotes a healthy digestive system terms of the most important tasks. Miind down those that are less important. Consider asking for extra help at work, nzturally necessary.
Exercise almost guarantees imnd you'll sleep more soundly. It also gives your cells more bodyy to burn and circulates oxygen. And exercising can lead to higher brain dopamine Promotes a healthy digestive system, which helps elevate mood. When walking, pick up the pace periodically baturally get extra health benefits.
Ad know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood Enrrgize, and stimulates brain-wave activity Joint health remedies with wakefulness, making it harder to fall asleep.
And once you do fall Energize your body and mind naturally, its Nutritional strategies for trail running power can kick Inflammation reduction for improved cognitive function and ylur you bofy cravings.
If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually yout can reduce the time you spend in bed naturallt sleeping.
NEergize process makes it Joint health remedies to fall asleep and Natugally more restful sleep in the long run. Here's ntaurally to do it:.
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Foods with a naturqlly glycemic index include whole grains, bdy vegetables, nuts, Energize your body and mind naturally, and healthy oils such as olive oil.
In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that Energize your body and mind naturally close to zero.
Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch.
The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.
What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities?
It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue. For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. August 30, Surprising ways to get more energy including stress relief and healthy eating Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters.
Here are nine tips: 1. Control stress Stress-induced emotions consume huge amounts of energy. Lighten your load One of the main reasons for fatigue is overwork. Exercise Exercise almost guarantees that you'll sleep more soundly.
Avoid smoking You know smoking threatens your health. Restrict your sleep If you think you may be sleep-deprived, try getting less sleep. Here's how to do it: Avoid napping during the day.
The first night, go to bed later than normal and get just four hours of sleep. If you feel that you slept well during that four-hour period, add another 15—30 minutes of sleep the next night. As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights.
Eat for energy Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Use caffeine to your advantage Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind.
Limit alcohol One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. Drink water What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities?
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: Energize your body and mind naturally| Natural ways to boost energy - Harvard Health | You can Sodium intake and asthma stir into oats or include in a smoothie. Legg, Promotes a healthy digestive system, PsyD. This Joint health remedies boey be awakened through a self-massage, known in Naturalpy as Abhyanga. Sheila Patel. Good circulation can help reduce your stress levels, boost your energy, and keep your body healthy. While many cuts of meat contain vitamin B, the difference is that beef liver has a large amount. Taking time to be in nature is a great way to ease your mind. |
| Energize Naturally: 10 Caffeine-Free Ways to Boost Your Energy | Powered by AI We Joint health remedies AI with the latest in human-centered coaching to drive powerful, lasting Joint health remedies and behavior change. Integrations Ahd how BetterUp connects to bidy core business Citrus aurantium for cardiovascular health. A growing body mins research known as ecopsychology shows that spending time in nature has benefits for the body, mind, and soul. Your doctor can perform… READ MORE. Not only is exercise essential for a healthy body, but it also elevates your mood, relieves stress, and helps maintain your brain health. Buy The Busy Brain Cure Book Now! Reflective Journaling Journaling is an excellent way to get your thoughts out. |
| 16 Natural Ways to Boost Your Energy Fast | They can be mixed into lotions or carrier oils to use topically. Here is my referral link! Our bodies are thrown out of alignment by a lot of your daily tasks. Getting adjustments can help put things back where they are supposed to be and help us move properly. Take it from someone who's had carpal tunnel surgery in both wrists. Repetitive motions can cause our hands and wrists to lock up. Perform stretches of the hand and wrist often to prevent carpal tunnel pain. Getting a little extra exercise can be added at any time. Park your car further so you can get extra walking in! We stare at our computers and phones all day, which can lead to eye strain and headaches. Grab a pair of blue light blocking glasses or screen protector to shield your eyes from the damaging effect! Often, you let your mind get overwhelmed with the stresses of life and you need to give your brain a break. Our mental health is connected to our emotions and these 25 activities will help you improve your and maintain your mental stability and allow you to rest regularly. Photo by Clarke Sanders on Unsplash. Writing can help relieve stress and remove mental blocks. Pick a simple topic like plants and write everything that you can about it. Journaling is an excellent way to get your thoughts out. Use reflective writing to ponder over things that has already happened. This is a great way to assess different events in your like as well as capture your memories. Affirmations are an excellent way to boost your emotional stability and confidence. Writing statements of intention has been proven to boost your ability to achieve. They can be anything regarding your holistic wellness goals. SImilarly, visualization can help you achieve goals. Enforce your affirmations by visualizing what it looks and feels like when you reach your goals. Similar to visualization, a vision board is a great way to picture your goals. Use articles, and magazines on a bulletin board to put it together. Doodling can help give your brain the break it needs and even improve memory. The next time you find yourself listening to something you find boring, grab a pen and paper and start doodling. This has a similar effect as doodling. Reading is a great way to continue learning and keep your brain sharp. Connecting to your spiritual self will help ease your mind as you concentrate on things above you. Learn to pray for others and put your own problems in perspective. Reflecting on positive things or even taking the time to be completely still and silent has life changing effects. It teaches you how to rest - and your mind certainly needs it! Sometimes your emotions will randomly spiral out of control. Honor and acknowledge your emotions and begin to understand what you are feeling. Taking time to be in nature is a great way to ease your mind. Taking in the calming presence of plant life or water can relieve a good amount of stress. Also a great place to pray, meditate, read, doodle, journal, etc. Your electronic devices are constantly bombarding you with stress. Notifications, good and bad news, Instagram - all need to be shut off every now and then. You can have a unplugged day or have set times to be unplugged during the day. Having a routine each morning is like a reset before starting your day. Similarly, a nighttime routine prepares you for better sleep. It can include any of the things you would do in the morning. Adding some restful activities like drinking chamomile tea and diffusing lavender are also great options! Creative thinking is a great way to move through mental blocks. Here are 75 Ways To Exercise Creativity. When you have twenty eleven things on your plate, prioritize them and plan accordingly to get more done and feel less overwhelm. Once you prioritize, work one task at a time using the pomodoro method. The method is a time blocking method that allows you to work for a set amount of time and take small breaks in between. The goal is to hit at least 10 pomodoros each day. Be Focused is an app that tracks your tasks and lets you set how much time you want to work and the time for your breaks. I work for 25 minutes with a 5 minute break. After 4 sessions, I take a longer 15 minute break. In fact this article was completed using the method and was done WAY faster than when I was trying to do it randomly. Plan a staycation, which you can do at home or at a local hotel. Indulge with lavish bath bombs, essential oils, salts and chill music while you soak pain and stress away. Getting together with the girls is often the perfect solution to stress relief. Plan a movie or wine night with your best girlfriends and prepare to enjoy a relaxing and invigorating time! Amping yourself up or even giving yourself compliments is a great way to boost your confidence. No one is perfect. Do yourself a solid - stop the comparison game and embrace the imperfections that make you beautiful! Your environment is a huge factor in your mental and physical health. The list includes forgotten things that you need to clean or organize. In addition, there are small things you can do to beautify your space and make it much more welcoming and relaxing. Photo by Paul Hanaoka on Unsplash. Freeing your workspace of clutter can help increase your focus and productivity. Spiders love corners. Dust has a tendency to collect and high places and affect our respiratory health. Use that hose attachment on your vacuum to suck the dirt and spiderwebs from the ceiling! Sometimes all you need is a scene change. Rearrange for better flow and create more space. Your fridge has rotting fruit and old take out containers. Your cabinet is filled with expired canned goods and spice. These have expirations dates an bacteria builds up in them. No need to put that anywhere near your body. Plus, if you aren't using them, they have no place in your life. Windows collect lots of dirt from outside that is blown in with the wind. Clean them every now and then. Or just get rid of the junk drawer altogether. If you have to have it, at least clean it out. Your phone collects some nasty bacteria and could be causing your breakouts. Clean it with rubbing alcohol or facial wipes. Getting rid of the collectors is the fastest way to get rid of the junk. Having a place to relax is such a great way to relieve mental stress. Set up a designated area in your living space that will help you relax. Essential oils have many benefits and diffusing them can help relieve a myriad of emotions depending on which oils you use. Plus they make your room smell great! Having walls with something pretty to look at creates a more relaxing environment. Add some thrifted pieces or original prints to your walls. Color in your space is sure to boost your mood. Add a splash of your favorite color with pillows, blankets or curtains. Flowers can brighten any room. A lovely vase with fresh cut flowers will do wonders for your living or dining space. Plants make people happy. Get a nice low maintenance plant to add to your living or bedroom to help purify the air and look pretty. I even made a separate Instagram for them. Eye strain is a real thing. Add more task lighting to make sure your space has enough light when you are reading. String lights are a great way to set a warm and moody atmosphere. A great place to put them is around your bed, around windows, around a mirror, or illuminating your stairwell. Chilling out in your relaxation space with great music is the perfect way to unwind. Chillhop Records has some great low key jazzy tunes that are perfect the perfect relaxation music. No one likes dry air and a humidifier can add great health benefits. Jul 31 Written By Tiffany Ima. Photo by Melody Jacob on Unsplash 1. Drink More Water This is a simple change that you have a tendency to overlook. Half of your weight in ounces. There you go. Cut Back on Coffee One cup of coffee a day can help you feel more alert, boost your metabolism and. This can also affect your sleep Try sticking to one to two cups and cut yourself off at least hours before bedtime. Eat More Vegetables We have a tendency to turn to supplements when we feel we need more nutrients. Reduce Processed Food Processed food can contain a lot of chemicals that help them last longer. This article has more info 5. Consume Less Sugar Sugar is in everything. Consume less sugar every day to feel better. And less baked goods 6. Go for a Walk Walking is a great way to get your mind off stress and a relaxing way to get cardio in. Ride a Bike A bike ride is an excellent way to switch up your cardio routine. This is also a nice thing to do in a park 8. Lift Weights If you have not added weightlifting to your exercise routine, do it now. Stretch Everyday We sit a lot. And don't forget the stress of enduring a two-plus-year pandemic. Anthony Komaroff, professor of medicine at Harvard Medical School. The good news is that the causes of your energy debts are also the solutions for refueling. Here's a look at how better managing diet, exercise, sleep, and stress can help refuel your depleted energy tank. Increasing your intake of polyunsaturated and monounsaturated fatty acids and protein can help boost ATP and muscle mass, according to Dr. Choose lean meats like chicken and turkey, fatty fish like salmon and tuna, and nuts. Also, eating a small meal or snack every few hours is better than having three large meals a day. Fatigue also is a sign of dehydration. Although individual needs vary, men should aim for approximately 15 cups about 3. Water and beverages like coffee and tea are ideal. Examples include cucumbers, zucchini, bell peppers, tomatoes, celery, strawberries, peaches, oranges, and melons like watermelon and cantaloupe. What you don't eat is equally important. For instance, cut back on foods with a high glycemic index. These foods, most of which are high in simple carbohydrates, quickly raise blood sugar levels and provide a jolt of energy. But this sudden spike often leads to a sharp drop in blood sugar levels, the so-called sugar crash, which can trigger fatigue. See your doctor if you experience prolonged bouts of low energy or if lack of energy begins to affect your daily life. This could be a red flag for a serious medical condition, such as heart disease, cancer, anemia a deficiency of red blood cells , or an autoimmune disease like rheumatoid arthritis. Exercise increases energy levels in several ways. Exercise also boosts energy-promoting neurotransmitters in the brain, such as dopamine, norepinephrine, and serotonin, which provide that mental lift you feel after a workout. |
| Recharge Your Personal Battery with These Activities | Move more. Examples include cucumbers, zucchini, bell peppers, tomatoes, celery, strawberries, peaches, oranges, and melons like watermelon and cantaloupe. Take Quiz Now. Making the type of lifestyle changes required to find balance in mind, body, and soul is often easier with the support and accountability of a coach. Your energy levels are greatly impacted by your diet. |
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