As of lately my energy level has taken a nose dive. My sleep has been way off and stress way UP! The erratic Chicago weather is certainly not helping my cause but I HATE feeling like this when I have so many things I want and need to get done. Anyone else feeling like this? I am feeling this sentiment echoed from clients, friends and family. My own energy dip has forced me to health coach myself and figure out how to turn this cycle around. Once I really started digging into things I realized there are several factors contributing to my lack of energy. It has been a crazy busy month and I didn't realize how much it has thrown off my regular routine, even the very basic things such as hydration have not been where they should be. Hydration is one of those small things that have a huge impact on our bodies. It seems so simple yet sometimes I just can't seem to prioritize this. So much of what we eat and drink affect are mood and energy level. I need to get back to the basics. If you are feeling tired and sluggish start looking closely at below. Keep a journal to see EXACTLY what you are putting in your body or NOT putting in your body. HYDRATION The earliest signs of dehydration are fatigue and lack of energy; if you are feeling thirsty, you are already behind. Our bodies require a substantial amount of water to function properly, so not replenishing it appropriately can immediately impact your metabolism and your energy. Check out the following tips to stay hydrated and maintain your energy levels. • Try to drink 10-12 glasses of water a day. Avoid heavily sweetened or caffeinated beverages as much as possible, because they can actually have the opposite effect. • If you are having trouble drinking that much water, try adding fruit or lemon juice to it, or try eating more fruits and vegetables with high water content. • If you work out regularly, you may want to substitute water with a drink that helps replace the electrolytes your body is sweating out. Forget sports drinks loaded with high fructose corn syrup and additives, though; opt for coconut water or water naturally flavored with lemon and honey instead FOODS FOR MORE ENERGY The following foods can be added to your daily diet for boosted energy levels: • If you feel down or have low levels of energy, you might be suffering from a deficiency of magnesium. Increasing your magnesium on daily basis will help alleviate fatigue and sluggishness. Some good food sources of magnesium are dark leafy greens, nuts and seeds, avocados and bananas. • Start by choosing a healthy diet. Simple carbohydrates are digested quickly, requiring a lot of insulin for your body to balance them out; consume them in moderation. On the other hand, complex carbohydrates are dissolved more slowly and are better for overall health. These are present in whole grain, brown rice, leafy vegetables, and oats, which are also loaded with vitamins and other nutrients. Get the majority of your carbs from vegetables. • Protein is essential for the body to stay healthy, so add lean meat like fish and chicken. Make sure to buy the cleanest versions that your budget will allow-organic poultry, grass fed beef and wild caught fish. Legumes and nuts can also be great sources of protein. • Remove added sugars and processed food from diet. Sugar and processed foods are energy zappers and gut killers! Period. No upside here ! • Know the difference between good and bad fats. Fat has got a bad wrap over the years and our brain and body require healthy fats to function properly. Unsaturated fats and omega-3 fatty acids are the “good” fats that don’t raise your cholesterol level. These are found in fish, nuts, and olive oil and in many other seeds. Saturated fats are the bad fats found in processed food that can raise your cholesterol level and cause heart disease, so avoid them as much as possible BOOST YOUR MICROBIOME: Do not neglect your microbiome. Your microbiome is the keeper of your energy, mood, immune system, metabolism and hormone production. 90% of our serotonin is held in our gut. Yes you heard that correctly 90%!!! Makes sense why when gut is off we feel low energy and low mood. If your microbiome is in a state of dysbiosis (more bad than good bacteria), no matter how good your diet is and how clean your lifestyle is you will struggle to feel energized! • Add prebiotic foods to your diet. Prebiotics are what the good bacteria feed on. The bad bacteria feed on SUGAR. Prebiotic foods consist of banana, Jerusalem artichokes, raw garlic leeks and onions. • Add probiotic rich foods to your diet such as kefir, yogurt, tempeh, kimchi and kombucha. If you are in the same boat as I have been add some of the above foods to your diet. Get back to the basics. This week to hit that energy head on! Let me know how you feel!
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11/3/2022 09:44:40 pm
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AuthorI love sharing my knowledge of clean food and healthy living. It's not as overwhelming as people think it is. I am not about eating salads 24/7. Anyone who knows me knows I don't really deprive myself. Through trial and error I learned what works for me, my body and most importantly my sanity. Archives
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