Are you feeling the heat and dealing with low energy or brain fog on a daily basis? If so, I have a few ideas to power you up!
Make H2O your best friend. Research says even 1-2% water loss impacts mental acuity. The most impactful way to combat brain fog is to HYDRATE! If hydration isn’t optimal, the pace at which nutrients get to our cells slow down causing low energy and mental fuzzies.
Hydrate with other sources, too. While bodies and needs may vary, a good rule of thumb is half your weight in ounces of water each day. Fruits & vegetables are also mostly made up of water, so strive to get in your recommended 9-11 servings each day as well.
Eat fat. This is one of my personal favorites. Blood sugar level can have a big impact on how our bodies function and feel during the day. Eating poorly can cause a vicious cycle of energy and mood crashes and cravings due to refined and heavily processed carbs. An easy way to combat this is to eat fat b/c it has little impact on blood sugar. Nuts or a piece of cheese make better snack choices & they don’t require preparation.
Take standing breaks. We are such a sedentary society! Seriously, sitting is the new “smoking” due to the health detriment it causes. Our bodies were meant to MOVE. Make a point to stand up for 10 minutes several times a day to increase blood pressure and get blood/O2 flowing.
Move (& move outside). One of the simplest cure-alls around, is exercising to give you a boost. Plus, if you take it outside, Vitamin D is the sun itself. Morning or during lunch will energize you. Just 20 minutes will supply your daily need of Vitamin D. I recently started wearing a Garmin Vivofit & I have to tell you, there are days my butt doesn’t leave the office chair! But, seeing the “red line” encourages me to take a few laps around the atrium if I can’t get outside at lunch.
Embrace the power of the nap. It’s no secret that a lot of folks struggle with enough quality sleep. A nap can be a great way to offer respite to all that’s overtaxed and reinvigorate your energy. If your workday doesn’t allow the opportunity, try to take time for a legit break by reading a book, going for a short stroll or talking to a friend.
Assessing your sleep routine can also be a great starting point and long-term strategy to help improve your health. Think and assess your actual bedroom. Is there too much blue light at night? How is the comfort of your bed? Do you have a normal bedtime? Figure out what is optimal for you and make it a priority.
Along those lines, limit evening technology. Artificial light via computer monitors, TVs and phones increases stress hormones. #fact Implement a “no phone” rule before bed. You’ll be more relaxed and fall asleep sooner.
Try essential oils. There’s a reason that people have regularly used essential oils for purposes of health and well-being. Try inhaling peppermint to reduce burnout. It is pleasant smell to breathe in, but you can also try applying it to the back of your neck and shoulders to help support your energy over a longer stretch of time. Try peppermint vs drinking coffee.
Meditate. Today’s craziness of multi-tasking, long hours, and too-full agendas can leave us tired & gaining weight. Even thinking about managing stress can seem like a big task in and itself. Studies show, however, that simply taking a few seconds to breathe and close your eyes can lower cortisol. There are a lot of neat apps out there now to help with just that. Try a few and make it a practice to take 5 at least once a day.
Try a few of these ideas and let me know how they work for you.
As my friend Sharon used to say, “What have you got to GAIN?” Until next time, choose fit, live STRONG, and breathe.