In a recent survey told us they have enough energy to make it through the day. For the other 93 percent, it’s a struggle. We’ve got your reboot right here.
Ask yourself these Qs
… to see what’s draining you.
- Are you stressing hard-core? A crazy day at the office can cause production of the hormone cortisol to skyrocket. “Once whatever’s stressing you out is over, cortisol levels go back to normal, but that drops leaves you feeling fried.” Taking mini time-outs during the day – texting a friend, updating your Spotify playlist or chatting with a coworker – can help keep stress freak-outs in check so you won’t be completely zonked by 6 P.M.
- Is your pee the color of a tangerine? Unappetizing, but true: Urine should be pale yellow; any darker means you’re dehydrated. Even mild dehydration can make you feel wiped and less able to focus. As for what you sip, it doesn’t have to be water. Any liquid, even coffee or alcohol, counts. (Though too much spiked stuff won’t exactly keep you on your toes.
- Do you regularly sleep through your alarm? If you and the Snooze button are besties, you’re not sleeping enough. Docs recommend seven to nine hours of shut-eye a night, but everyone’s different. You’ll know you’ve found that Z spot when you can rise and shine without alarm assistance. Particularly tired? Sitting quietly (no tech distractions!) or napping for 90 minutes can help your brain process new info, a Vision Research study found.
- Have you been sitting at a desk all day? Understandable! But it could help explain why you’re so weary. Before you caffeinate (again), try this: Get up and go for a stroll, even if it’s just to grab lunch or run errands. Moving for as little as 20 minutes a day can increase energy levels by 20 percent, research shows.
- Is your BFF getting married? We know you’re psyched for her, but maybe you’re also just the teensiest bit jealous? Those negative vibes can slow you down, and pretending you’re totally happy when you’re not zaps your mojo, big time. Admit to yourself how you’re feeling. Then smile. Literally. The physical act of grinning tricks your brain into thinking you’re more upbeat, which makes you feel peppier.
Eat for all-day energy
Calories fuel your body’s engine. if you exercise a few times a week, you need 1,800 to 2,000 of them a day to maintain your weight; dieters should aim for 1,600 calories. If you’re hitting your mark but are still perpetually pooped, you’re likely filling up on the wrong stuff. “You should include carbs, healthy fats and lean protein at every meal”. “Carbs provide instant energy, fats give longer-lasting energy and protein helps your body build tissue and muscle mass.” A good rule of thumb: Forty-five to 60 percent of your calories should come from carbs, 20 to 35 percent from fat and 15 to 30 percent from protein. In real life, that would look something like this:
B’Fast = Carbs:1 banana, 1 slice whole-wheat toast (31 grams) + Protein: 2 eggs, 1 slice (1oz) lowfat cheese (19g) + Fats: 1/3 avocado (10g)
Snack = Carbs: 1 cup berries (21g) + Protein: 1 container (6oz) lowfat Greek yoghurt (17g) + Fat: 2 tbsp chopped walnuts (9g)
Lunch = Carbs: Spinach salad with 1/2 cup lentils, 1 wheat roll (49g) + Protein: 3 oz grilled salmon (22g) + Fat: 2tbsp olive oil vinaigrette (16g)
Dinner = Carbs: 1 cup roasted butternut squash, 1 cup quinoa (61g) + Protein: 3 oz pork tenderloin (22g) + 1tbsp butter (12g)
The Truth About B’s
B vitamins are trendy, appearing in energy drinks link Monster Energy and Rockstar Energy Drink. But despite what you may have heard, they aren’t a natural form of caffeine. “These vitamins help your body turn food into fuel; on their own, they don’t provide energy”. “Any boost you’re getting from these drinks is coming from the caffeine, not B vitamins.” B-vitamin deficiency is rare, so need to down a can for health reasons.
If you don’t have it, fake it with these handy tricks.
- Try | relaxing. Studies show that relaxation techniques such as deep breathing can decrease levels of energy-zapping stress hormones like cortisol. Count down slowly from 10 to 0, following each number with a deep inhale. Exhale like a sigh, allowing your belly to slowly deflate.
- Drink | Hot chocolate. Savoring a sweet mug of cocoa and inhaling the aroma may activate an area of the brain linked with arousal, helping us wake up.
- Wear | red. Because we associate the fiery hue with fear and danger, it can help rev us up during sports by signaling the brain to be on alert.
- Play | music. Runners listening to loud, up-tempo music ran faster than those jogging in silence. Next time you need to get yourself pumped, crank up your iPod.
- Do | the twist. Spinal twists increase blood and oxygen circulation throughout your body, which makes you feel rejuvenated. Sit at the edge of your seat, feet flat on floor. Place left hand on outside of right thigh and exhale as you twist to the right, placing right hand on back of chair. Take three to five deep breaths to deepen twist. Repeat on opposite side.
- Sniff | peppermint. The scent stimulates blood flow to the brain, increasing alertness. A minty candle, lotion shampoo, tea – pick your pleasure and breathe in. Now you’re ready to rock!