Get an Energy Boost

Feeling tiered and burned out can really slow down your productivity. Being over worked and stressed can lead to lack of sleep, stress, and feeling sluggish. Take some time to focus on how you can get more energy, and feel much more energized and motivated.

Pace yourself

Do not over exert yourself. Make lists and schedules to keep on task. Prioritize, and leave room for the unexpected events of the day. Being well organized can help minimize clutter and help get through your busy day.

Exercise

Move your body. Even if just for 10 minutes. Exercise can get your blood flowing and give you a natural boost of energy. Try walking, jogging, swimming, cycling, or dancing. Exerting yourself during the day can help you fall asleep faster at bedtime. 

Food is fuel

Do not skip breakfast. Try complex carbs such as whole grains and starchy vegetables for all day energy, and fruits for a quick burst of energy.  10-35% of calories should be protein. Opt for lean meat, fish, poultry, eggs, beans, nuts, and low fat dairy.

Healthy fats give you natural energy. Try polyunsaturated in Safflower and Sunflower oils, Monounsaturated fats in olive oil, canola oil, and avocados, and Omega 3 fatty acids in seafood. Also be sure to get fiber, a multivitamin, and plenty of water.

Caffeine may seem like a quick fix, and although it may help for a little while, you will inevitably crash. Coffee and soda are best limited to 1-2 servings a day, and are best enjoyed before 3 PM; caffeine can interfere with your sleep.

Contact me for healthy and quick breakfast ideas!

Sleep

Getting adequate sleep is essential to stay healthy and fight fatigue. Aim for 6-8 hours a night. Here are some helpful sleep tips:

• Schedule; try to go to sleep at same time each night.
• Keep bedroom cool, dark, and quiet.
• Turn off all devices, computers and phones at least 1 hour before bed.
• Avoid foods that cause you heartburn.
• Limit alcohol, while it may help you falls asleep it can cause restlessness.
• Exercise early- not too close to bedtime.
• Relax before bed. Read, or listen to calming music. 

If you are chronically tiered, you may be suffering from fatigue syndrome or another medical condition. See your doctor if you are still concerned, even after trying some natural remedies.

Copyright Cathie Karas 2015