Balance Your Energy With These 3 Simple Strategies
In the event that you find yourself falling asleep in every Savasana or snoozing for short periods of time at your desk, you may be recovering from a stressful year and sleep debt. Alternatively, the problem may be more serious, and you may be struggling to get enough iron and oxygenated blood moving through your body and brain, as described above. It takes a sophisticated equation to determine our energy levels, which takes into account factors such as how much we sleep, how much we exercise, biochemical imbalances, what we eat, and the bioavailability of specific nutrients and minerals.
In addition, there are easy measures you can take right now to ensure that this important piece continues to perform at peak performance.
How Iron Works
Iron is required for hormone synthesis as well as the formation of myoglobin, a protein that transports oxygen to our muscles. When your body does not have enough iron, it is unable to create enough hemoglobin, a protein that aids in the transportation of oxygen by red blood cells. You may experience persistent fatigue and even shortness of breath if your blood does not contain enough oxygen. In addition to these symptoms, low iron can cause dizziness, feeling chilly, having a quicker pulse, and having headaches.
Women up to the age of 50 require around 18 mg of this mineral per day (up to 27 mg per day if you are pregnant), while men require approximately 8 mg per day.
3 Strategies for Boosting Oxygen-Rich Blood and Energy Levels
Recent research has shown that iron supplements, particularly when used in conjunction with iron-rich meals, can help you recover from low energy and combat weariness. Supplements can help you make up for the nutrients you don’t receive from meals like spinach, black beans, turkey, and tofu, among others. When searching for iron supplements, seek for tablets, capsules, or drops that include true, entire components that have been clinically tested. You can also increase the amount of vitamin C you take in your daily supplement regimen to improve iron absorption.
2. A Breathing Practice for Balancing Blood Flow
Simple breathing exercises can also be used to assist in the delivery of oxygenated blood throughout the body. There is one type of yogic breath in particular, termed alternate nostril breathing (Nadi Shodhana), that has been practiced for millennia to help people increase their lung capacity. And now, scientific evidence supports its benefits in terms of improved circulation and oxygenated blood flow. As an added benefit, this breath helps to maintain a healthy balance of energy and emotions.
Curl your middle and index fingers inward with your right hand, while extending your thumb, ring finger, and pinky with your left hand.
After taking a few slow and deep breaths through both nostrils, gently resting your thumb on the inside of your right nostril, exhale slowly and deeply through your left nostril.
Take a deep breath in through your right nostril. This is the end of one cycle of breathing. Repeat the process as many times as it is comfortable and soothing for you.
3. Yoga Poses for Better Circulation
Yoga has been examined and shown to be effective for improving circulation. In addition, studies on the relationship between yoga postures and iron levels have shown that a constant practice of various standing poses, backbends, forward bends, and twists might result in an increase in hemoglobin. Get your oxygen-rich blood moving with this simple four-posture routine from Janna Delgado, a yoga and mindfulness instructor at the Kripalu Center for YogaHealth.
Seated Side Bend
Start by sitting up straight and keeping your arms at your sides. You can use a blanket, bolster, or chair to provide additional support. Take a deep breath and raise your arms aloft. While exhaling and reducing the size of your right hand to beside your right hip, stretch your left arm and torso to the right, extending through your left fingertips. On the inhale, bring your body back to vertical while sweeping the right hand up to meet the left overhead. After you have exhaled, continue on the opposite side, alternating from one side to the other for numerous rounds.
Seated Spinal Twist
Take a deep breath and raise your arms aloft. After taking a deep breath, exhale and lower your left hand to the ground behind your right knee, while also turning your entire body towards it. Take a deep breath and return to the middle with your arms aloft. Repeat the process on the other side. Continue to rotate in each direction for numerous rounds, maintaining your spine as long as possible throughout the process. Twists provide a number of benefits, including increasing circulation and digestion, as well as cultivating body awareness.
Seated Cow Pose
Take a deep breath and raise your arms aloft. Exhale and bring your arms down to your sides, putting your palms on your lower back or clasping your hands together in prayer. While rising your chest, draw your elbows nearer one another and elevate your chest. In the event that your hands are clasped, straighten your arms while pressing your knuckles and shoulder blades onto the floor. Cow Pose is a gentle heart-opener that also strengthens your spine, expands your lungs, and revitalizes your entire being, among other things.
Seated Cat Pose
Exhale through your mouth and spread your arms out to your sides and in front of your chest, interlacing your fingers and pressing your palms forward to straighten your arms and round your spine. Take a deep breath and raise your arms upward to release the hands. Continue to flow through the forward bend and backbend for numerous rounds, maintaining a smooth breath throughout. Using this sitting form of Cat Pose, you may extend your arms, alleviate tension in your neck and shoulders, and lightly expand your lower back body.
9 tips to boost your energy — naturally
Visiting the store will reveal a plethora of vitamins, herbs, and other supplements that are marketed as energy boosters. Some are even put to soft drinks and other foods to make them taste better. However, there is little or no scientific evidence to suggest that energy boosters such as ginseng, guarana, and chromium picolinate are effective at increasing energy levels. Fortunately, there are certain things you can do to increase your own natural energy levels if you choose. Here are nine pointers to keep in mind: 1.
- Emotions generated by stress require a tremendous amount of energy.
- Relaxation treatments such as meditation, self-hypnosis, yoga, and tai chi are also helpful stress-relieving strategies, as does exercise.
- Reduce the weight of your responsibilities.
- Overwork might involve commitments to one’s employer, one’s family, and one’s social circle.
- Make a list of your top priorities and order them according to importance.
- If you require additional assistance at work, you should consider asking for it.
- ExerciseExercise nearly always results in a more restful night’s sleep.
Furthermore, exercise can result in increased dopamine levels in the brain, which can aid to improve mood.
You are well aware that smoking is harmful to your health.
Because nicotine in cigarettes is a stimulant, it causes the heart rate to accelerate, the blood pressure to rise, and the brain wave activity associated with alertness to be stimulated, making it difficult to fall asleep.
If you suspect that you may be sleep deprived, consider getting less sleep for a few days.
This may seem counterintuitive, but calculating how much sleep you truly require can help you spend less time in bed awake and less time asleep. In the long term, this procedure makes it simpler to fall asleep and promotes more restful sleep. Here’s how you go about it:
- Try to avoid taking naps during the day. Start by going to bed later than usual and getting only four hours of sleep on the first night. If you believe you slept well over that four-hour period, try getting an additional 15–30 minutes of sleep the next night. As long as you’re sleeping comfortably throughout the whole time you’re in bed, you may gradually increase the amount of sleep you get on subsequent nights.
6. Consume calories for energy. Eating meals with a low glycemic index — foods whose sugars are taken slowly — may help you avoid the energy slump that comes after consuming sweets or refined carbs that are quickly absorbed into the bloodstream. Whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil are examples of foods having a low glycemic index. The glycemic indices of high-carbohydrate foods are often the highest in the diet. A high proportion of proteins and lipids have glycemic indices that are near zero.
- Take use of the stimulant caffeine.
- However, in order to get the benefits of caffeine’s stimulating properties, it must be used in moderation.
- Avoiding alcoholic beverages at lunch is one of the most effective ways to avoid the midafternoon slump.
- To be on the safe side, avoid having a cocktail at 5 p.m.
- You should drink just in moderation and at a time when you don’t mind your energy levels waning a little bit.
- Make sure you drink plenty of water.
- It isn’t some high-priced sports beverage.
- When your body is dehydrated, one of the first indicators you’ll notice is a general sensation of weariness.
- Image courtesy of Gilaxia |
- Please include a note of the date of the most recent review or update for each article.
9 Natural Ways to Boost Your Energy Levels
The chances are that you’re not alone if you’re feeling sluggish, having trouble staying awake, or needing many cups of coffee just to make it to noon. The majority of us have experienced the feeling of being exhausted and weary at the end of the day. There are a variety of healthy steps you may do to prevent weariness and increase your energy levels, which are detailed below. In reality, even a few minor adjustments to your daily routine may have a huge impact on how energetic you feel, as well as on a variety of other elements of your overall health.
- The hours that should be spent in bed are often shortened by people rushing to meet a deadline or studying for a test, which causes them to miss out on sleep.
- Experts typically recommend aiming for at least 7 hours of sleep every night to enhance energy levels and promote overall health, despite the fact that everyone’s needs differ significantly from one another ( 2 ).
- Some study also shows that restricting your use of electronic devices before bed, such as your phone, laptop, or television, may help you get a better night’s sleep and avoid daytime drowsiness ( 3 , 4 ).
- Make an effort to get to bed early and limit your screen time before night.
- Not only has stress been shown to have a negative impact on your physical and mental health, but it has also been shown to be associated with exhaustion and fatigue ( 5 , 6 ).
If it isn’t practical or desired, what steps can you do to minimize your stress levels in the long run as a result of that situation? The following are examples of stress-inducing factors: (7)
- Everyday commitments at work, school, or home can put a strain on one’s health. experiencing significant and stressful life events, such as losing your job, going through a breakup, or dealing with the death of a loved one
- Having suffered trauma, such as being involved in a vehicle accident
Unfortunately, it may not always be feasible to totally eliminate causes of stress from one’s environment. However, if you are able to minimize your stress levels, it may be possible to increase your energy levels. Taking some time for yourself to relax, reading, or going for a stroll are all effective strategies for boosting your energy levels in the present. You might also attempt mindfulness or meditation practices, which may help you to feel less stressed and anxious ( 8 , 9 , 10 ). If you are feeling really overwhelmed and your anxiety is severe, it is vital to remember that speaking with a mental healthcare expert for further help may be useful.
Summary Extremely high amounts of stress can leave you feeling exhausted and depleted.
Exercise on a regular basis is essential for lowering your chance of developing chronic conditions such as heart disease, type 2 diabetes, and obesity ( 11 ).
Researchers found that university students who engaged in a low intensity jogging program three times per week for six weeks had substantial improvements in tiredness and sleep quality when compared to those who did not participate in the program ( 14 ).
- Emotional tiredness, general fatigue, sleep quality, cognitive function, and work performance are all factors to consider.
Get away from your desk for a stroll on your lunch break, use the stairs instead of the elevator, or walk to work or school rather than driving to include exercise into your day. SummaryIf you lead a sedentary lifestyle and find yourself lacking in energy, engaging in regular physical activities such as walking, jogging, or cycling can help to restore your energy levels. Smoking can have a detrimental impact on a variety of health characteristics and may raise the chance of developing a number of chronic illnesses ( 16 ).
- The amount of oxygen carried throughout your body might be reduced as a result, causing you to feel fatigued over time ( 17 ).
- Some people find it beneficial to quit smoking and use a nicotine replacement product such as gum, patches, or lozenges instead ( 19 ).
- They will be able to put you in the direction of the support services that will be most beneficial to you.
- Quitting smoking has several benefits for your energy levels as well as your general health.
- Many individuals assume that consuming an alcoholic beverage (sometimes known as a “nightcap”) can help them fall asleep faster.
- Drinking alcohol before bed on a frequent basis, on the other hand, might lower the quality of your sleep ( 20 , 21 ).
- As a result, if you consume a few alcoholic beverages immediately before bed, it is possible that you may wake up in the middle of the night.
As a result, it’s advised to consume alcoholic beverages in moderation and to keep your consumption low near sleep.
If you are having difficulty decreasing your alcohol use or would need extra support, consider seeking help from a healthcare professional for more information and assistance.
SummaryAlcohol might make you feel tired, but it can also impair the quality of your sleep by making you wake up early.
If you’re always fatigued, sluggish, and depleted of energy, changing your dietary habits may be beneficial to you.
Choosing complete, healthy meals can help to ensure that your body receives the vitamins and minerals it requires to function at its peak performance.
Aside from that, several research have found that skipping meals may be associated with weariness, anxiety, and poor concentration ( 28 , 29 ,30).
The reason for this is that extreme dietary limitations might result in a shortage of calories as well as key elements like iron, which can have a negative impact on your energy levels ( 31 , 32 ).
Eating on a regular basis and making sure you’re getting enough calories might also assist to increase your energy levels.
Sugar, on the other hand, although it might provide a short-term energy boost, it also wears off rapidly and can leave you feeling even more fatigued than you were before.
One study found that participants who had a diet rich in refined carbohydrates and added sugar reported feeling 26 percent more weary than those who eat a diet high in whole grains, fresh fruits, and vegetables ( 35 ).
As a result, decreasing your intake of added sugar can boost both your energy level and your overall health ( 36 , 37 ).
Replace meals rich in added sugar with the following alternatives if you want to satisfy your sweet appetite while also keeping your energy levels more steady and avoiding weariness.
If you want to include more activity into your day, consider moving away from your desk and going for a walk during your lunch break, using the stairs instead of the elevator, or walking to work or school rather than driving. Exercises such as walking, jogging, or cycling on a regular basis might help you feel more energized if you have a sedentary lifestyle and are experiencing energy slumps. The use of tobacco can have a detrimental impact on a variety of health factors and may raise the chance of developing a number of chronic diseases ( 16 ).
- The amount of oxygen carried throughout your body might be reduced as a result, causing you to get fatigued over time ( 17 ).
- A nicotine replacement product such as gum, patches, or lozenges may be beneficial to certain persons who want to quit smoking ( 19 ).
- Depending on your needs, they can put you in the direction of the most appropriate support services.
- The benefits of quitting smoking are numerous, and include increased energy and improved general health.
- The use of alcoholic beverages (sometimes known as “nightcaps”) is often believed to be an efficient approach to fall asleep more quickly by many.
- As a diuretic, alcohol can cause the body to produce more pee than it would normally.
- Therefore, it is preferable to consume alcoholic beverages in moderation and to keep your consumption low in the evenings before going to sleep.
Contacting a healthcare expert for more assistance if you are having difficulty controlling your alcohol use or would want additional help should be considered.
The short version is that alcohol can make you feel drowsy, but it can also have a negative impact on your sleep quality.
Switching changing your dietary habits might be good if you’re always fatigued, sluggish, and lacking in energy.
Choosing complete, healthy meals can help to ensure that your body receives the vitamins and minerals it requires to perform at its optimum.
Furthermore, some research suggests that skipping meals may be associated with weariness, anxiety, and poor focus ( 28 , 29 ,30).
That’s because restrictive eating can result in a shortage of calories as well as key minerals like iron, which can have a negative impact on one’s overall energy level ( 31 , 32 ).
It might also be beneficial to eat regularly and to make sure you’re getting enough calories.
Despite the fact that sugar might provide a brief burst of energy, it also wears off rapidly and can leave you feeling even more exhausted than before.
One study found that participants who had a diet heavy in refined carbohydrates and added sugar reported feeling 26 percent more weary than those who eat a diet rich in whole grains, fresh fruits, and vegetables ( 35 ).
As a result, decreasing your intake of added sugar can boost both your energy levels and your overall health ( 36 , 37 ).
Replace meals high in added sugar with the following alternatives if you want to satisfy your sweet appetite while also keeping your energy levels more steady and decreasing weariness.
4 Techniques To Ground, Heal, & Balance Your Energy Levels
The most recent update was made on April 30, 2020. It is not necessary to be a Reiki master in order to incorporate energy healing into your daily life. Any time your energy levels are out of whack, you can use these four techniques to ground, heal, and restore balance to your system—just as a professional energy healer would assist you in restoring and balancing your system.
1. Connect to the universal flow of energy.
If you can establish a connection with the cosmic flow of energy, you will be able to tap into a never-ending supply of energy, abundance, and creativity. Visualize a grounding cable rising down through your seat, going through the floor into the earth and linking it with Earth’s core, which is the most straightforward way of doing this. Allow the Earth’s energy to return to you through the same link that you just formed when you begin to sense that connection. Breathe into it as you do so. From your feet, up through your legs, through your abdomen, heart, arms, neck, and all the way up to the crown of your head.
Consider the image of this torrent of energy flowing back into the Earth.
2. Cleanse and brighten your aura.
Any bad external energy that you have taken in from your surroundings will manifest itself in your aura if you are out of balance, depleted, or otherwise affected. Our auric body is made up of particles (as is everything else in our universe), and the vibrations of these particles correspond to distinct meanings and colors in our world. Consider the image of a string of Christmas lights. They will be switched off until they are connected to a power source. A cloudy aura indicates that there is a lack of energetic flow, and the colors in your aura are not as brilliant as they should be.
- Take a seat and draw the fingers of your left hand together into a point, constricting them together.
- Pick up the coned fingers and place them on the right side of your hairline, just over the top of your brow.
- For 15 seconds, maintain this posture, and then switch which arm is on top (place the left forearm over the right forearm, bringing the coned fingers back to the hairline on the right side).
- Each energy center functions similarly to a Christmas bulb, and as you practice this method, each center becomes more and more connected to the others, illuminating your entire energetic body.
This approach reactivates that flow by energetically plugging all parts of your organs, muscles, and limbs back together, restoring their natural function.
3. Work through stagnant pain.
What parts of your body are you keeping pain in? Take a few deep breaths and concentrate on one particular place that is causing you difficulty. Make a conscious effort to send your breath into this region and ask yourself, “What is this suffering attempting to communicate?” Take a mental picture of the pain traveling out of your body and onto the seat in front of you (manifesting into a unique body of its own). Allow a waterfall of dazzling white light with golden specks to come and encompass your body, as well as the body of the pain, as it sits there in front of you.
Bring your attention to this spot until the pain has completely dissipated, leaving only the bright white light with golden sparkles, and then let in the infusion of new, positive, and fresh energy into your body (to fill the space your pain used to take up).
Only by addressing the underlying source of the problem will you be able to prevent the pain from recurring.
4. Create an energetic shield to protect your energy.
When you interact with people, whether it’s through a passing chat or the sharing of a living place, you’re participating in a type of energy exchange of some kind. You may have observed that people’s emotions are “contagious,” and that the people with whom you spend your time have a significant impact on your own mood, energy, and outlook. So, what should you do if you find yourself in the middle of a chaotic, unpleasant energy exchange? You put up a barrier between yourself and negativity. A protective energetic shield surrounding your body prevents bad energies from infiltrating and saturating your own, further preventing pain from growing and stopping others around you from depleting your energy.
It’s similar to wrapping yourself in a warm blanket to keep you comfortable and grounded in your own strength through difficult times.
Continue to use the hue that makes you feel good if you see a difference or realize that you prefer to immerse your body in one color over another.
You have the option to return to any of these methods whenever you want.
As long as you take good care of yourself, your energy will take good care of you in return. Do you want to transform your interest in health and wellness into a rewarding career? Become a Certified Health Coach by completing this course. More information may be found here.
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Top 10 Ways to Boost Your Energy
Everyone has experienced total energy depletion – that weary day (or night) when no matter how appealing that new movie, amazing shoe sale, or pleasant cookout may seem, we simply cannot muster the energy to participate. A low-grade energy drain, on the other hand, might be more difficult to detect. In this situation, you may or may not experience the traditional indicators of weariness, such as aching muscles or a general sense of being exhausted all over. What you will notice is a decrease in your ability to get up and go for many of the things you used to enjoy as time goes on.
Take heart if any of this is starting to sound a little too familiar.
The good news is that there are workarounds for virtually all of them.
Try one, two, or all ten of these and you’ll notice a significant increase in your energy levels.
Top 10 Energy Boosters
Improve Your Magnesium Intake (Step 1) Consuming a well-balanced diet might assist you in meeting your vitamin and mineral requirements. However, if you still find yourself too exhausted to pop, you may be suffering from a mild magnesium deficit, according to Heller. It is necessary for more than 300 metabolic events in the body, including the breakdown of glucose into energy, as explained by Dr. Helene Heller, a mineral specialist. “As a result, when levels are even slightly low, energy levels might plummet.” According to a study conducted at the Department of Agriculture’s Human Nutrition Research Center in Grand Forks, North Dakota, women who were magnesium deficient had higher heart rates and required more oxygen to perform physical tasks than women who had their magnesium levels restored after the study.
The recommended daily intake of magnesium for women is around 300 milligrams, while the recommended daily intake for males is 350 milligrams.
- Increase the amount of almonds, hazelnuts, or cashews you eat on a regular basis. Make a conscious effort to consume more whole grains, particularly bran cereal. Increase your intake of fish, particularly halibut
2. Take a stroll around the block While it may appear that getting up and moving about when you’re fatigued is the quickest way to feel even more exhausted, the contrary is really true. According to experts, increasing physical activity—particularly walking—helps to burn more calories. In the words of Dr. Rita Redberg, science adviser to the American Heart Association’s “Choose To Move” initiative, “I favor walking because it’s easily accessible and simple to perform; it requires no special training or equipment; and it can be done anyplace.” Researchers at California State University discovered that taking a vigorous 10-minute walk not only enhanced energy, but that the benefits lingered for up to two hours as well.
- Moreover, after three weeks of regular 10-minute walks, the participants’ general energy levels and happiness were improved significantly.
- Take a long, rejuvenating nap.
- However, according to research conducted by the National Institutes of Mental Health, taking a 60-minute “power sleep” might not only reverse the mind-numbing effects of information overload, but it may also assist us to better retain what we have learned as well.
- Don’t skip breakfast, or any other meal for that matter.
It is her personal belief that breaking the fast as soon as possible after waking up provides your body with a surge of energy that helps set the tone for the rest of the day, Furthermore, according to research published in the journalNutritional Health, skipping any meal during the day resulted in an overall increased sensation of exhaustion by the end of the day.
- Dealing with Anger and Stress in an Effective Way Stress, according to psychologist Paul Baard, PhD, is one of the most significant energy drainers.
- He claims that modest but persistent levels of stress deplete energy reserves, resulting in a cycle in which you do less and feel more stressed over the course of time.
- The reason is that “we’re using all of our energy trying to conceal our furious impulses, and that may be taxing,” according to Baard, who spoke to WebMD about the subject.
- While increasing physical activity might help many people get rid of the physiological consequences of stress and anger, others find solace in peaceful activities such as listening to music, reading a passionate romance book, or simply talking on the phone with a friend.
- You may already be aware of the fact that it is simple to mistake hunger signals with thirst signals (we think we need food when we really need water).
- RD Keith Ayoob, EdD, RD, an assistant professor at the Albert Einstein School of Medicine in New York City and author of The Uncle Sam Diet, warns that even a moderate dehydration might leave you feeling weary and sluggish in some cases.
- This is especially crucial after exercise, when your body is likely to be wanting fluids, according to Ayoob, because it helps to enhance energy.
She explains that while alcohol might help you fall asleep initially, it can also prevent you from reaching the deep sleep you need, which means you’re not receiving the rest you need – even if you sleep for an entire eight hours.” By reducing your intake of alcoholic beverages before bedtime, you’ll enjoy a better night’s sleep, which will undoubtedly result in greater energy the following day.
Increase your intake of whole grains while decreasing your intake of sugar.
The consumption of sugary foods causes a jump in the level of glucose in the blood, which provides an initial burst of energy, according to Heller.
As Heller points out, “if you consume a large amount of whole grains, which give a gradual and continuous release of fuel, your energy will be consistent and balanced, and you will feel less fatigued at the end of the day.” An investigation published recently in the American Journal of Clinical Nutrition discovered that consuming more whole grains helped boost the body’s sensitivity to insulin, therefore allowing for that gradual and constant release of glucose to take place.
- He recommends a treat that has protein, a little amount of fat, and a significant amount of fiber, such as peanut butter on a whole-wheat cracker or yogurt with a handful of almonds.
- Make It a Latte, Please!
- ‘With all that milk, your coffee transforms into a protein drink, which delivers not only additional energy but also additional calcium, which is beneficial to your bones,’ he explains to WebMD.
- It is certain that it will not deliver an immediate boost.
- According to Heller, “Thyroid can be a particular difficulty for women, as it usually arises after delivery and frequently throughout theperimenopause.” However, a simple blood test can determine whether or not you have a thyroid problem.
- According to Heller, a decrease in red blood cells might indicate that your body isn’t getting the amount of oxygen it needs to maintain vitality.
As a result, you become easily fatigued. In Heller’s opinion, “this can occasionally occur during a woman’s reproductive years, particularly if she has a very heavy menstrual cycle.”
Tips for Conserving Your Energy
The diagnosis of cancer and the course of cancer treatment might be accompanied with symptoms of intense weariness. These simple techniques can assist you during times when you are feeling fatigued by helping you save the energy you do have. Additionally, the UCSF Patient and Family Cancer Support Center conducts weekly courses on managing cancer-related tiredness to further assist you. More information can be obtained by calling (415) 885-3693 or visiting the website.
Activities of Daily Living
- Make a plan ahead of time to prevent hurrying
- Take a bath and a towel and sit down. Instead of drying yourself off, put on a terry robe. Shower/bath organizers can help you save time by reducing leaning and reaching Use extension handles on sponges and brushes to make them more maneuverable. Install grab rails in the bathroom or use a raised toilet seat to make it easier to get in and out of bed. Before getting dressed, lay out your clothing and toiletries. Reduce the amount of time you spend bending over to put on your clothing and shoes. Bring your foot all the way up to your knee to put on your socks and shoes. Fasten the bra at the front and then turn it to the rear
- Make changes to your home to make it more energy efficient. In order to allow for rest pauses, chairs should be strategically placed — for example, along a long corridor. Dress with loose-fitting clothes and shoes with low heels or slip-ons. Pullovers should be avoided in favor of button-front shirts.
- Schedule home duties throughout the week
- Perform as much of your housework as possible while sitting down. Make use of long-handled dusters, dust mops, and other similar tools. To transport goods, a wheeled cart or a carpenter’s apron should be used. When feasible, delegate time-consuming tasks such as heavy housekeeping, shopping, washing, and child care. Objects should be dragged or slid rather than lifted. Lifting an object with your leg muscles rather than your back muscles will save you time and effort. Ironing should be done while sitting, with breaks in between. Stop working before you become very weary.
Read on to find out more.
- Organize your shopping list by aisle
- Use a supermarket cart to assist you
- Shop at less crowded periods
- Ask for assistance going to the car
- Purchase clothing that does not require ironing.
- Make use of quick-to-prepare and convenient meals
- Make use of compact gadgets that need less effort to operate. Organize the preparation area such that objects that are regularly needed are easily accessible
- Preparing meals while sitting down is recommended. Instead of cleaning dishes, soak them and let them to air dry. Cook twice as much as you need and freeze half. Inquire at the Cancer Resource Center (415) 885-3693 for information about groups that will deliver cooked meals to your door at no cost, such as Project Open Hand or Meals on Wheels.
- Activities that can be completed sitting down, such as sketching pictures, playing games, reading or playing computer games, should be planned. Instead of being hoisted, encourage toddlers to crawl up into your lap or into the highchair on their own. Make home tasks into a game so that youngsters would be motivated to assist with them
- When feasible, delegate responsibility for child care.
- Workload should be scheduled to take advantage of peak energy hours. Those that are physically taxing should be alternated with tasks that are less taxing. Provide simple access to widely used equipment and supplies by arranging the work environment
- Utilize peak energy periods by scheduling workload accordingly. Make a point of switching between physically taxing activities and more physically taxing activities. Provide quick access to widely used equipment and supplies by arranging your work area accordingly
Abridged from Suggested Strategies for Energy Conservation by the Oncology Nursing Society (Oncology Nursing Society, 2001).
Patient and Family Cancer Support Center 1600 Divisadero St., First FloorSan Francisco, CA 94115(415) 885-3693For further information or resources, please visit:
Top 5 tips for boosting your energy levels
Do you ever feel exhausted and wish you could be more active and productive so that you could make better use of your time? Check out Medical News Today’s best recommendations for feeling more alert in the next section: Who among us hasn’t experienced bouts of fatigue or a lack of energy, which frequently occur at the most inconvenient of times, when we’re trying to get things accomplished? Having a full-time job that requires me to work office hours while also pursuing several side projects on the weekends and throughout the evenings, I often deal with low energy levels and the aggravation that comes with not being able to do everything in a given day.
- While dealing with exhaustion caused by a chronic ailment may be more difficult, establishing certain healthy lifestyle practices can enable you to maximize your energy levels on a day-to-day basis and allow you to feel more energetic overall.
- It goes without saying that food is one of our most important sources of energy.
- Calories are the units of measurement for the amount of energy that humans may obtain from eating.
- When we consume an excessive amount of calories, though, our systems get overloaded, and we may experience a lethargic state as a result.
- According to the Office of Disease Prevention and Health Promotion’s official standards for 2015–2020, women should consume 1,600–2,400 calories per day and males should consume 2,000–3,000 calories per day, depending on their gender.
- However, it is not just about the quantity of calories consumed, but also about the quality of those calories.
This implies that they will not help you to maintain a healthy energy reserve and may even be harmful to you in the long run. Processed and ultra-processed foods, such as candy, chips, and soda, are examples of foods that are high in so-calledempty calories.
In the meanwhile, what are some specific items that you might want to include in your diet if you’re feeling fatigued and in desperate need of an energy boost? Pin it to your Pinterest board. More wholegrains, nuts, fresh fruits and vegetables, and leafy greens may be beneficial in providing you with more energy throughout the daytime hours. The Harvard Medical School’s devoted health report states that there has been little study into how certain diets may affect a person’s energy levels, but it also acknowledges that some foods may be more beneficial in terms of increasing stamina than others.
This implies that the energy provided by these foods is released gradually, allowing us to remain attentive for a longer period of time.
The banana has also been shown to be a fantastic source of energy, according to scientific evidence.
The feeling of being weary can be a symptom of dehydration, therefore making sure that you drink enough water throughout the day will help to lessen the sense of being fatigued.
Coffee or no coffee?
Coffee is the go-to answer for so many of us when we aren’t feeling as alert as we would want. Is this, however, what we require in order to feel more energized? (As I type this, I’m sipping the last sip of my third cup of coffee of the day, so I’m hoping without hope that the answer to this question is “yes.”) – Researchers at Harvard Medical School explain that caffeine, which exists naturally in beverages such as coffee, tea, and chocolate, can assist to increase focus while also making our brains more awake and sensitive to new information.
- However, according to the authors, these effects may not be observed in frequent drinkers (such as myself), whose bodies may have developed a tolerance to this chemical over time.
- However, for those who drink a cup of coffee only on occasion to combat sluggishness or the afternoon slump, research has really found the optimal time of day to consume coffee in order to achieve the most beneficial results from their beverage.
- You should drink your cup of coffee about 10:30 a.m., or at the very least between 9:30 a.m.
- According to the findings of the study, doing so may help to enhance the effects of caffeine on your body.
- It is during those moments that I find it beneficial to get up from my chair, stretch a little, move about the office, and then return to my standing desk to continue working.
- Exercise, as explained in detail by experts from Harvard Medical School in their dedicated paper, may not be the first thing that comes to mind when you’re feeling run down, but it has a number of important benefits for both the body and the mind.
- Furthermore, exercise “increases your body’s oxygen-carrying capacity” and improves circulation, allowing for more oxygen to reach and “feed” all of your body parts more quickly.
- What sort of exercise should you undertake, however, is a question posed by the authors of the paper, who go on to clarify that, in short, anything will suffice as long as you engage in some form of physical activity.
When it comes to exercise and energy, it’s difficult to make a mistake — and you don’t have to run for miles or work out until you’re completely exhausted to see results.” A recent study involving hundreds of participants over a 15-year period reveals that taking only half an hour of modest aerobic exercise every day can enable you to stay healthy and will also provide you long-term financial benefit, according to the findings.
Practicing yoga and meditation may also be beneficial in increasing your energy levels.
When exhaustion is caused by increased stress, practicing yoga or meditation on a regular basis as part of your “self-care” regimen might help you become more resistant to the stresses in your life.
People’s mood, as well as their energy levels and executive function, were shown to improve after just 25 minutes of yoga or meditation — as opposed to 25 minutes of silent reading — according to another study.
Taking time off may not appear to be an option for many of us who have taken on too many responsibilities — whether as spouses, parents, or individuals who are committed to their careers.
When it comes to our day-to-day lives, however, if we do not develop a reasonable plan for redistributing some of these obligations at least from time to time, we may experience burnout and a persistent sensation of exhaustion, which are not conducive to productivity or enjoyment.
In the words of Elizabeth Dunn, professor of psychology at the University of British Columbia in Vancouver, Canada, “our research shows that people might consider purchasing their way out of unpleasant situations.” Dunn’s findings was published in the journal Psychological Science.
Despite the fact that this is the most apparent piece of advice, many of us underestimate the negative impact that reduced sleep duration, or sleep disruption, may have on our energy levels, as well as our overall health and well-being, in general.
The amount of sleep we require is mostly determined by our age as well as a few other things.
It is recommended by the Centers for Disease Control and Prevention (CDC) that in order to achieve a decent night’s sleep, we should establish a healthy sleeping schedule.
And, sure, this implies that there will be no weekend lie-ins!
In conclusion, the most important lesson from this Spotlight is that if you find yourself lacking the energy that you believe you should have, make sure that you are aware of your own requirements and that you prioritize them.
Coffee may temporarily increase your alertness, but there are no short-cuts to keeping your energy reserves fully replenished in the long run. As a result, it is necessary to develop healthy habits that will assist you in dealing with stress and preventing energy depletion.