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Eight Simple Tips to Increase Your Energy Levels E-mail
Written by Jeff Behar, MS, MBA   

In today's hustle bustle world many people are constantly on the go. As a result increase-energy-levelsnutrition often takes a back seat to what needs to get done for the day and this often results in lower energy levels. Additionally 2 out of 3 adults do not get enough sleep.

This combination of poor nutrition and not enough sleep negatively impacts energy levels resulting in lethargy, lower productivity, irritability, relationships issues, increased risk for disease and a lower quality of life. The following tips should help increase your energy levels naturally and get you back on track to wellness.

Limit sugar and caffeine intake: Might sound bizarre but sugar and caffeine give you instant energy, but a few hours later, and in the long term, they will only make you more tired. Sugar, fructose corn syrup, and caffeine weaken your adrenal glands, which in turn are responsible for your energy levels. So, by consuming sugar and caffeine, you are weakening your body’s natural energy system. You must wean yourself off of these!

Try having one cup of green tea instead, and if you must sweeten your food or beverage, try using natural sweetners.Consider taking nutritional supplements. Eating a "perfect" diet does not give us enough key nutrients, such as Carnitine, CoQ10, magnesium, B-complex, and Omega 3s, for optimal energy levels. Taking supplements is necessary to ensure adequate amounts in your system and to cover any deficiencies. On my site you can see in more detail what each nutrient provides.Make sure you do not have any medical conditions that can cause fatigue. These include low thyroid function, low iron, high iron (hemochromatosis), and a range of other ailments which can be determined by blood tests.

Maintain emotional stability; limit stress. This is important to avoid sleepless nights, which stresses the body. Our emotional health is important in order to avoid the stress and worry that often leads to reduced sleep quality, and affect our energy each day.Don't work too much. If you work long hours and have a stressful job, make sure to schedule leisure activity on the weekends rather than more work.

Change your afternoon snack. By the time 3, or 4:00 rolls around, your lunch has probably worn off and you're ready for your afternoon snack. Instead of reaching for a Red Bull, a soda, or a candy bar, try replacing these with a complex carbohydrate snack or more protein.  A snack low on the glycemic index (for more about the glycemic index, and to see a long list of the glycemic content of various foods, check out the nutrition section, and diet tools area at www.musclemagfitness.com). Sugary snacks produce an instant rush and increase in blood sugar, supplying you with more energy. However, this affect is short lived and as your blood sugar levels come back down, the result is a feeling of extreme tiredness. Try adding a protein shake or bar as your afternoon pick-me-up and stay away from known tiredness inducers.

Increase your water intake. Many people underestimate the importance of water to the body.There is a huge gap in knowledge regarding the understanding as to why proper hydration is important for health.The human brain is composed of 95% water; blood is 82% water; the lungs are nearly 90% water. As one can imagine water is also the single most critical nutrient for health, growth, and development. It is not only the most important nutrient in the body, but also the most abundant. Water is critical to the balance of all the body's systems, including the brain, heart, lungs, kidneys and muscles. 

Water is the medium for various enzymatic & chemical reactions in the body. It moves nutrients, hormones, antibodies, & oxygen through the blood stream & lymphatic system.Many people with ailments might find that they can be improved or even cured with proper water hydration. One of the most common reasons for low energy is not drinking enough water.

Work up a sweat.  One of the newest trends is walking for more activity and energy.  Walking is also the number-one, most-used exercise routines for losing weight. Getting a sufficient “cardio” workout increases the body’s ability to get oxygen to the cells efficiently; this lowers blood pressure, reduce cholesterol and decreases body fat. These are absolute necessities for increasing productivity and a staple in the lifestyle of almost every high-energy person. Take 30 minutes a day to walk in sunshine, such as during a lunch break, to boost your serotonin levels and increase your energy.  Yoga is another exercise to add daily energy.  To fight fatigue you should include exercise into your routine at least three times a week. 

Don’t skip meals. To keep from being fatiqued you need a slow and steady release of energy. Smaller frequent meals do this and are also better to help increase metabolism and stay leaner too!. Eat 5 to 6 small meals evenly spaced throughout the day. This gives your body the nutrition it needs to last.

Keep your blood sugar balanced.  To do this eat smaller meals and eat frequently. Also eat protein at every meal: One of the most important ways to keep your blood sugar balanced and energy levels high is to include protein at every meal, breakfast and snacks included. The best protein sources include fish, organic meat, chicken, eggs, yogurt, and whey protein powder. Insufficient protein is a common reason for fatigue. Pack some almonds and nuts for a quick and convenient protein snack.

Improve your artificial light. Because we spend so much time indoors, open up your windows to let in as much sunshine as possible for more positive energy and better health.  Change out your artificial lighting to mimic the sun’s spectrum by going with the new lighting products from the new Philips’ Natural line at Home Depot or with lighting products from Verilux (www.healthylight.com).  Your environment will look and feel better, and your spirits will improve.

About Jeff Behar

Jeff Behar
Jeff Behar, MS, MBA
Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, weightlifting, nutrition, weight losscancer, disease preventionheart health, alzheimers, anti aging and alternative medicine. Jeff Behar's work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, fitness and  weight loss websites. Jeff Behar is also the CEO of MuscleMagFitness.com, and MyBestHealthPortal.com; two very popular health, fitness, nutrition and anti aging information web sites.

 

 
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