Do you feel like you’re succumbing to the “afternoon slump” more often lately?
Maybe you’re taking more naps than you used to…
Or you’re fighting off fatigue, struggling to get through the day…
It’s no secret that as we get older, our energy levels are not the same as they once were.
And since our energy, stress, and skin health are all intertwined, not only does “running on empty” feel unpleasant, but it can also have negative long-term effects on your appearance as well.
However, that doesn’t mean you can’t reverse a decline in how you think and feel.
Here are five simple strategies you can use to fight off fatigue, look younger, and naturally increase your energy levels today.
1. Take a look at your diet.
Watch out for foods that can spike your blood sugar. High Glycemic Index (GI) foods give you a quick surge of energy, but eventually lead you into an energy slump afterwards. A food is considered to have a low GI if it scores 55 or less on the Glycemic Index; a mid-range GI is considered to be between 56 to 69, and a high GI is counted as 70 or more.
Sugars, alcohol, processed grains and other nasties can also contribute to lower than ideal energy levels.
So eliminate these energy-zapping foods and you’ll find your body brimming with extra energy!
2. Dial in your sleep.
It’s no surprise that sleep deprivation can lead directly to low energy levels.
Aim to get between 7 and 9 hours of sleep every night. But as well as extending your sleep time, you can try adjusting your sleeping hours.
Instead of waking up with an alarm, try sleeping in and seeing what time your body naturally wakes up. This way, your circadian rhythm can operate normally without interruption.
However, when nightime comes around, avoid staying up too late and make sure you hit the hay when you naturally start to nod off.
3. Try for smaller portions.
Ever succumbed to a food-coma? It’s also known as Postprandial somnolence, and it’s characterized by the feeling of drowsiness following a huge meal.
One possible reason for that sluggish feeling is the bigger the meal, the longer it takes to digest. And while your internal systems are working overtime to break down that extra food, the digestion process also pushes your blood sugar up, which means a crash is due to follow.
So next time, instead of reaching for a large lunch, you can try switching to a smaller but more nutritionally satisfying lunch. Skip the free bread at the restaurant, and instead fill up on meals made up of protein and fiber (like steak and a green salad).
Another option would be to eat more frequently throughout the day and have healthy snacks prepared when you’re feeling peckish.
Intermittent fasting is also a great option - experiment to find out what works with your body specifically!
4. Eat more energy-boosting foods.
Simple and unprocessed foods like vegetables, nuts, and fruits are great ways to naturally boost your energy levels.
Aside from putting a spring in your step, these all-natural foods are amazing sources of vitamins, nutrients, and essential minerals.
Try supplementing your meals with any of the following all-natural energy boosters:
5. Take more breaks.
The longer we sit and stay in one place, the more likely we are to experience drowsiness.
Take the time to stand up, stretch, and go for a walk. These are simple yet effective ways to keep fatigue at bay while getting in some much needed relaxation during your day.
Instead of one long 15 or 20 minute break, try committing to multiple shorter breaks throughout the day. Adjust the frequency and duration of your breaks based on how your energy levels respond.
There you go, five simple ways to get the blood pumping and instantly feel re-energized. Give them a try today, and you can start feeling less fatigued on the inside and looking so much better on the outside.
To your health,
Dr. Mark Rosenberg