It can be easy to turn to sweets or salty, unhealthy foods when we are upset, stressed out, or exhasted.
Doing this does taste good, but can end up leaving us feeling sluggish and irritable in the end.
1. Eat Good to Feel Good
It can be easy to turn to sweets or salty, unhealthy foods when we are upset, stressed out, or exhasted. Doing this does taste good, but can end up leaving us feeling sluggish and irritable in the end. To help feel energized, try to make sure you’re doing your best to include these foods and nutrients in your diet:
- Omega-3 fatty acids (such as salmon, walnuts, chia and flax seeds) which has been linked to healthy brain function. Chat with Adore Essence Typically replies within a day Heard about our new service, Reiki? Log into Messengerbeen linked to healthy brain function.
- Probiotics (such as yogurt, kimchi, miso, sauerkraut, pickeled veggies) which have been suggested to help digestive and depressive symptoms.
- Whole grains (such as quinoa, brown rice, millet, wild rice) that provide vitamins that are involved in production of neurotransmitters, such as serotonin and dopamine, which help to regulate mood.
- Leafy green veggies (such as spinach, lentils, edemame, avocado) that can provide folic acid and vitamin B.
- Foods high in vitamin D (such as eggs, cheese, orange juice, soy milk) which has been associted with serotonin levels that can affect our mood and energy level.
Adding these into your diet can make a difference in your overall energy level and mood over time – while also promoting your health! If you ever have dietary questions, it’s always best to reach out to your doctor to see what’s best for you.
2. Get Your Body Moving
Excercise and movement are extremely helpful (and healthy) ways to increase your energy and improve your mental state. People who excercise regularly often sleep better, feel more energized, and report feeling more positive about themselves. You don’t need to train like an Olympic athlete to feel these types of bene몭ts – even starting out with 5 or 10 minutes a day and increasing your time gradually will go a long way! Focus on enjoyable physical activities and try to schedule them at a point in your day when your energy is at its highest to get the most out of your time. Excercise is known release a variety of endorphins that energize you and make you feel good.
3. Unplug to Get Restful Sleep
Getting restful sleep seems like a no-brainer for giving yourself more energy, but it can be tricky to have good sleep hygiene when we are so plugged-in throughout our day. The CDC recommends that we try to be consistent with the time we go to sleep, even on the weekends or days off, to make sure you get enough hours of sleep. You should try to go to sleep in a dark, quiet place that is at a comfortable temperature and be disciplined with device use in your bedroom and in the time leading up to attempting to go to bed.
Using electronic devices when trying to go to bed can interupt melatonin production, making it hard to fall asleep and stay sleep. The National SleepFoundation recommends that you stop using all electronic devices at least 30 minutes before bed, as the blue light and distraction of shows or apps make it difficult to feel tired and fall asleep. Additionally, switching your phone to do not distrurb (or keeping it in a different room when you’re getting ready for bed) can prevent you from checking it and eating away at your number of hours of restful sleep.
4. Make Space for Self Care
Stress is well-known for zapping us of our energy and dragging down our mood. Self care has more recently come to attention as a vital part of our lives in an increasingly work-centric and stress ridden world. “Self care” covers a variety of aspects of one’s life – from getting to know oneself better, taking care of your “whole-self”, investing in things you enjoy, knowing how and when to decompress, to knowing your limits, and more.
Knowing when to rest and decompress is important to recharging our batteries and helping with our mood and mental health. Making space for self care means to have it be a regular part of your day-to-day life, not just treating yourself on rare occasion. One common aspect of self care that people participate in is taking time to decompress and relax. This can look like many things – taking a quiet walk after work, meditating at the end of your day, listening to your favorite music when you get home, or getting a professional massage after a long week. It’s no surprise that doing things we enjoy (and that relax us) can do so much for low energy levels and gloominess!
5. Cut Back on Alcohol and Caffine
Many of us can relate to having a drink to wind down at night or to chugging coffee on those dreaded early mornings, but evidence shows us that this can sometimes do more harm than good. Caffine found in coffee, tea, and energy drinks may help you feel more awake temporarily, but has been shown to lead to a crash that may leave us more fatigued than before and can increase drowsiness the next day.
Caffine can lead to insomnia in many people, as its effects carry into the later hours of one’s day – making it hard to fall asleep. Sleepiness is also known to negatively affect our mood and ability to regulate it. Alcohol can cause excessive fatigue and poor sleep quality, even if used as a way to relax in the evening. Reducing or cutting out alcohol completely can improve your mood, as well.
We hope you’ve learned some useful tips and information about how to boost your energy and lift your spirits! If you’re looking to relax, recharge, and indulge in some much needed self care consider Adore Essence Massage & Spa! We offer a variety of top quality, rejuvinating services for your comfort and well being. Book online or call (847) 809-6520 today!