When you wake up in the morning, it’s not uncommon to feel like you haven’t slept at all. We’re all familiar with the energy drain. It doesn’t only make it difficult to get up, it makes it even harder to psych yourself to do important things like work and chores. It’s like you’d rather stay in bed all day long. This happens when you haven’t had a good or sufficient sleep, or when your stress levels are high.
Fortunately, there’s an antidote for this. Energy boosters tips and tricks are available to enable you to start your day right. Here are some natural ways to boost your energy levels.
Up your magnesium
If you’re dragging yourself out of the bed despite eating a nutritionally balanced diet, it may be due to magnesium deficiency. Magnesium is needed by the body for more than 300 biochemical reactions. One of these is breaking glucose down into energy. With low levels of magnesium, energy can take a plunge.
A study conducted at the Department of Agriculture's Human Nutrition Research Center found that women with a deficiency in this mineral had higher heart rates than those with adequate magnesium levels. This meant that they needed more oxygen to perform physical tasks. But that was before their magnesium levels were improved. Researchers concluded that the body works harder than it should when there is not enough magnesium in the system.
The recommended daily intake for this mineral is 350 mg for men and 300 mg for women. Jumpstart your morning by eating bran cereal and adding some almonds, hazelnuts or cashews.
Take a walk
When you’re drained out, you feel like you don’t have the energy to get moving. You think that lying on bed is the best remedy for that. It’s not. Physical activity is. Any form of exercise can increase energy. It can also give your mood a boost as it triggers the release of brain chemicals like endorphins that make you feel better about yourself.
Walking is best for people with low energy. This form of exercise isn’t too rigorous and it doesn’t require any equipment or training. Moreover, you can do it wherever you want, whether inside your home or a couple of blocks away.
Robert Thayer, PhD, at California State University conducted experiments that showed how a brisk 10-minute walk increased energy that lasted for about two hours. Overall energy levels as well as the mood improved tremendously after a three-week frame. It’s that effective.
Get some quick eye shut
According to research, both information overload and overwork can deplete energy. Studies done by the National Institutes of Mental Health revealed that a “power nap,” which lasted for about 60 minutes can reverse the negative effects of information overload. It also helps people focus on their task and retain what they have learned. It wouldn’t be called power nap without a good reason, right?
Keep stress at bay
Paul Baard, PhD at Fordham University, confirms that stress is definitely one of the most effective zappers of energy. Similar to worry and fear, stress can lead to both mental and physical exhaustion. Even if you stay in bed all day but your mind is racing with all the anxiety that’s inside it, you won’t feel refreshed at all. In order to up your energy levels, it’s a must to do something about your stress.
Exercising is an effective stress-reducer. As mentioned earlier, it boosts the mood. Other than that, it has a calming effect on the mind. Other relaxation techniques that you might want to try include breathing exercises, meditation, yoga, Pilates and massage.
Keith Ayoob, EdD, RD, an associate professor at the Albert Einstein School of Medicine in New York explained that even slight dehydration can make you feel lethargic and exhausted. The solution? Of course, there’s nothing better than a glass of cool water.
It would also help to limit intake of alcohol. Not only is alcohol a diuretic, meaning it makes you have to go pee, it also interferes with the deep sleep stage. Some people resort to alcohol because they think it makes them sleep better. It doesn’t. It only helps them fall asleep but since it hinders good quality sleep, you won’t get the rest that you need.
Go for more whole grains and less sugar
Have you heard of the term of sugar rush? You probably have. When you eat something sweet, you experience a spike in the blood sugar. This gives you a sudden burst of energy. But after that, there will be a quick drop that would leave you feeling all drained out.
That’s not the case if you eat whole grains. Whole grains give you a slower but steadier fuel release. This means, you’ll have more consistent and balanced energy. By the end of the day, you won’t have that wiped out feeling you get from devouring sweet treats.
Having the energy to start your day right may have become a major challenge for many people. It’s not a surprise, considering the kind of lifestyles that people lead nowadays. Good thing, there are these remedies that can help in more ways than one.
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