How many times a day do you hear people say (or say to yourself), Gosh, I am just SO tired? You've come to the right place if you find yourself saying this. We want to give you a few tips and tricks that you can start TODAY to regain that energy.
Sleep
We often rob from our sleep bank to get "one more thing" checked off our to-do list. But that isn't always a good idea. The average adult needs between 7 and 9 hours of sleep each night, which means good, quality sleep. Schedule your bedtime like you would a meeting, and don't cancel on yourself. Turn the TV and phone OFF, create a calming bedtime routine to signal to your body that it's time to wind down. Take a relaxing shower or bath, meditate, listen to relaxing music or have a cup of calming tea.
Food
Keep a close eye on your diet. Consuming processed foods and meals high in sugar can cause that mid-afternoon energy crash leading us to grab more crappy food - starting the whole eat, crash and repeat the cycle. Instead, reach for foods with a lower glycemic index, whose sugars are absorbed slowly. These foods can help you avoid the energy crash that often comes after eating sugars or refined starches. Instead, choose foods with a lower glycemic index such as whole grains, high-fiber vegetables, legumes, nuts, and healthy oils such as olive oil.
Caffeine
While that morning cup of coffee or tea can give you the morning boost you may need, try not to consume caffeine after 2 pm. The caffeine we consume stimulates our central nervous system and makes us feel more awake and alert. Depending on the amount we consume, this effect can last anywhere from 6 - 10 hours, so if you are having trouble falling asleep, pay attention to the timing of your caffeine intake!
Water
Dehydration is often an overlooked cause of fatigue, and even a mild case of dehydration can affect your level of concentration and cognition. Water helps keep your body's energy high. Even in mild dehydration, your body can struggle to perform its usual functions, such as sweating, transporting nutrients, and keeping you feeling good. Grab your favorite water bottle, set the timer on your phone for every hour, and keep drinking.
Exercise
Exercise, even short walks, will get your blood flowing and allow your body to release endorphins. Regular physical activity also increases the production of essential hormones such as thyroid hormones, testosterone, human growth hormone, and others. These hormones can boost your metabolism, heighten your mental alertness and give you more energy. Regular physical activity also makes you more efficient at using your body's fat and sugar stores for fuel, and it helps regulate blood sugar levels!
In summary: Your habits largely influence your ability to make it from morning to evening without feeling sluggish or tired. Want to refresh your habits? Start our Plantable Reboot with your own personal coach and chef-prepared meals and being feeling your best today.