The key to boosting energy is making healthy, lasting lifestyle changes. Most people who want to feel more energetic can reach that goal. Start by following these five tips from theAmerican Heart Association and other experts. Besides feeling better overall and improving your quality of life, these energy boosters will reduce your risks for heart disease and stroke. Also manage your health by ordering your prescriptions from Canadian Pharmacy Meds online.
1. Move More
Increasing physical activity enhances energy, but you don’t have to be a marathoner to see benefits. If you’ve been sedentary, walk around the block and work up gradually from there. Aim to get 30 minutes of brisk activity on five days a week for a total of at least 150 minutes per week. You don’t need to do all 30 minutes at once. Three 10-minute sets per day work too. You might injure yourself if you attempt to do too much too fast, so start slowly and stick with it.
2. Eat Smarter
High-calorie foods with very little nutrients can make you feel groggy. Avoid big meals with too much saturated fat and sodium. Eating smaller nutrient-rich meals more frequently will help regulate your blood sugar levels throughout the day, so you’ll feel more alert and energetic. The caffeine and sugar in quick fixes like coffee, energy bars, and candy can cause energy spikes and crashes. Snack on fresh fruits and veggies, which provide nutrition-based energy and won’t make you crash later. . Make sure to drink plenty of water too, as dehydration reduces energy levels, too.
3. Lose Weight
Carrying extra pounds can sap your energy, make your heart work harder, and raise your blood pressure. According to the Mayo Clinic, you gain weight by eating more calories than you burn. Create a balanced diet by increasing your physical activity and eating healthier. Reduce portion sizes. Trim fat before cooking. Fill up on vegetables, fruits, and whole-grain fiber so you’ll eat less.
4. Reduce Stress
Learning to manage stress is important because it’s an inevitable part of life. Keep a positive outlook and healthy lifestyle to fight energy-sapping depression. Take regular physical activity breaks, meditate, take time off work, and do things you enjoy. Avoid unhealthy ways to manage stress including smoking, drinking too much alcohol, overeating, and relying on stimulants. The Online Journal of Sport Psychology reports that loud music may be one of the most effective tools for relieving stress and fighting fatigue.
5. Sleep Well
Most adults need about seven hours of sleep per night. Sleep quality is important too. Dietician Samantha Heller, M.S., R.D., recommends avoiding alcohol right before bedtime, which prevents your body from entering REM sleep, the most restful phase.
If sleep apnea makes you wake up many times during the night, you don’t get the quality sleep you need and may feel drowsy all day. Consult your doctor if your spouse or partner says that you snore or stop breathing for brief periods during sleep.