Recharge and Renew from the inside out - by Shirley
Summer is nearly here. The days are getting longer and warmer and it seems that we are packing much more into each day. If you’re looking for lasting energy, here are a few tips to consider.
- Energy. We all want more of it. It gives us the strength and vitality needed to fuel our days. But sustained energy is not something “out there” that we can just keep getting with another cup of coffee. Energy needs to be generated from within. Our daily habits and nutrition are key, as our body transforms food to usable energy. On the flip side, there are habits that can drain our vibrancy and leave us feeling fatigued.
- Food First
The food we put into our bodies every day is fundamental to generating and sustaining healthy energy levels. We can start the day out right by making sure to include some fat and protein with our breakfast (think Greek yogurt, nuts, or eggs). Fat and protein have less impact on blood sugar than sugary or starchy carbs, which can keep our energy levels stable and strong. We can get the vital nutrients necessary for energy production by eating a diet rich in seasonal local vegetables and fruits, along with whole grains, nuts and seeds. Don’t waste your calories, or your energy, on highly processed, nutrient-depleted foods; this type of fuel will not sustain you. And given that we are in Tuscany, it isn’t difficult to get our hands on delicious whole foods.
Identify Nutrient Deficiencies
If you experience ongoing fatigue, it’s important to check in with your doctor to determine if a larger health issue, such as a nutrient deficiency, is the underlying cause. Two prevalent nutrient deficiencies that are connected to low energy are iron and vitamin B12. Many women these days are at risk for low iron,1 and fatigue is the most common symptom of iron deficiency since this crucial mineral is needed for healthy oxygen transport throughout the body. If you feel you may be experiencing fatigue as a result of low iron levels, talk to your doctor or pharmacist about taking an iron supplement.
Another common deficiency, especially for people over the age of 50 or those who follow a vegan lifestyle, is vitamin B12. Vitamin B12 is crucial for physical and mental energy, as well as emotional wellness. If you think you might be at risk for low vitamin B12, check in with your doctor to get your level tested.
- Address Your Stress
We often find ourselves with too much to do and not enough time to get it all done. Family tensions at home, a looming deadline at work or emails that just don’t seem to stop. Any of this sound familiar? With the rapid pace of modern life, eight out of 10 people feel occasional stress during their day.2 When we’re chronically stressed, eventually we can become habitually “tired and wired.”
There are several things we recommend to help manage the stress in our lives, the first being a daily meditation or spiritual practice such as Reiki.
Exercise is another great way to reduce stress hormones and produce endorphins, the chemicals in our body that help us feel more relaxed. Try yoga, pilates, or personal training and see for yourself how your energy level changes. In addition to lifestyle changes, a category of herbs called adaptogens can help our body adapt better to stressors. (If you wanto to know more about those herbs book a free chat with Shirley to learn which ones might help you.)
Also a good massage can be a good key to switch off the adrenalin glands and open the door to relaxation.
- Sleep Well
Restful sleep is vital to our overall health and well-being yet, almost half of adults do not get enough sleep, according to a surveys. A good night’s sleep allows you to recover physically, mentally and emotionally. It’s recommended that adults sleep seven to nine hours each night.
If you’re not able to fall or stay asleep, it may be time for a new plan. Try instituting “sleep hygiene” into your regular bedtime routine, turn off screens, make the room cool and dark, and perhaps take a warm shower or bath with several drops of essential oil (try lavender) before jumping into bed.
Building and maintaining healthy energy is a key component of your daily wellness journey—when you are properly energized, you have the ability to feel your best and in turn, accomplish more. Although there are many ways to produce pseudo energy throughout the day, enabling your body to generate energy naturally will help you to continue choosing the right foods and nutrients, sleeping better and managing your stress long-term. The more you instill healthy habits that evoke natural energy, the happier your body (and mind) will be.
What are your keys to healthy energy?
Share with us some of your secret tips to build and mantain energy on a daily basis, we'd love to hear from you.