3 Tips for Optimum Daily Energy

If you find your energy lagging during the day, or maybe you are just not bouncing back like you used to, try my three tips to help you recharge! Integrate these strategies into your routines by piggybacking them onto your already established habits.

1. Up your fiber intake

You know that fiber is important for your digestion, but did you know it can help regulate your energy levels, too? By swapping out refined foods like white rice, bread and crackers for whole grain options, you will be able to regulate your blood sugar better. 

Blood sugar balance is important as carbohydrates are typically the main source of fuel in your body. When you drink a soda or eat cake that is low in fiber and high in refined sugar and flour, you will experience a sharp spike in blood sugar levels. That spike results in a surge of energy at first but then tapers off, leaving you feeling tired and struggling to concentrate. 

Skip the processed grains and food products. Eat more whole grains, vegetables, fruit, nuts and seeds to provide you with steady energy to sustain energy throughout your day. 

2. Drink up! 

Staying hydrated to where your urine is clear to pale yellow is an excellent way to boost your mental and physical performance. Research has shown that a dehydrated athlete who loses 2.5% of their body weight in water performs 45% worse than a properly hydrated athlete. 

It's not just elite athletes like Michael Phelps who reap the benefits, we all can feel and perform better from a 45% improvement in work, life and play! Drink water, herbal tea, sparkling water, or water with lemon or herbs in it to increase your hydration. Avoid soda, energy drinks, and limit juice and caffeine drinks.

3. Prioritize Rest

To get a good night’s rest, start by looking at your evening routine. Do you stay up late working, watching TV, or playing video games? Or do you take time in your evening to wind down and reduce your blue-light exposure? Sleep is essential for balancing your hormones, as well as restoring your adrenals if they become depleted.

The hormones restored during sleep are ghrelin and leptin, which are your hunger and fullness hormones, respectively. Getting less than seven hours of restful sleep has been shown to increase body mass, calorie intake and reduce diet quality.

In conclusion, keep your strategy simple. Focus on whole foods, increase your water intake, and prioritize rest to reap the greatest benefits.

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For more information or private consulting to help you stay on track with your health goals, visit ElevatedNutritionandWellness.com.