As someone who has substantial amounts of energy (most days of the week), I often get asked to share the secret behind my vitality. Candidly speaking, people often expect some type of miracle supplement and they are surprised when my “secret” is nothing short of secret but are instead, age-old remedies. People sometimes think that getting healthy takes a lot of effort and a bundle of money, but in reality, it is much simpler than what is assumed. An important factor to consider is that regardless of the advice you receive on a daily basis, nutrition is unique to every individual. For instance, what may work for you may not work for the person next to you. Everyone has different needs and that is why dietitians are equipped to assess each person on an individual basis so that necessary recommendations based on your own dietary needs can be appropriately provided.
Today, I would like to share with you my top tips for helping you obtain more energy so you can enjoy the things that matter most to you without having to rely on too many external resources. You may not be ready to tackle each of the tips right away, and that is all right—it’s important to go at your own pace. Working on the tips one step at a time will allow you to work through the feelings, emotions, and thoughts that might materialize while changes are being made in your life.
According to a study in the British Journal of General Practice, the idea that habits take 21 days to form is a myth and one that should be annulled, in actuality, the study found that an average of 66 days or 10 weeks, is necessary for a habit to form. And as Goethe so candidly put it, “everything is hard before it is easy”. So don’t get discouraged and give up if you don’t see much of a change at first—it takes time and patience. Some people may require a little more time than others, but with determination and some motivation, you can achieve the energy and vitality you seek.
Ditch (or decrease) the caffeine – I know this may be nearly impossible for a lot of people, but just knowing when you have had “too much” caffeine, is a good start. Studies have found that although coffee does offer some benefits such as alertness, energy, and attentiveness, an overconsumption of above 500 to 600 milligrams/milliliters a day (approximately 2 cups) can cause insomnia, nervousness, restlessness, and irritability; among other effects. In other words, too much caffeine can have dire consequences on your mental, emotional, and physical state.
Include the recommended daily carbohydrates – Plainly and simply stated, carbohydrates provide natural energy to our bodies. The common problem with consuming carbs is that people tend to over indulge in them. The key factor is finding the appropriate amount of carbs that your body needs as well as making sure you are consuming carbs from a variety of sources, not just one. Carbohydrates are mainly found in fruits, starchy vegetables, grains (rice, breads, pasta, cereals and tortillas), and dairy products such as milk and yogurt. Including a variety of these food groups will provide the energy your body needs to sustain your activities.
Water – The body is composed of approximately 60% water, which is why drinking water is so vital for many functions in our body. A lack of hydration can have physiological effects on your body such as headaches, decreased physical performance, skin problems, disruption in cognitive functioning, dehydration and delirium, kidney malfunctions, and other gastrointestinal imbalances. Based on the amount of water our bodies extract throughout the day, the common suggestion is to include approximately 8-10 glasses of water per day in our diet, this includes the estimated 22% of water that can come from our food intake such as soups, broths, fruits and vegetables with high water content. A friendly suggestion that has worked on my clients and myself is to drink a glass of water as soon as you wake up. If you are not too fond of the plain taste of water, try squeezing the juice of a lemon or simply add a lemon wedge or two for natural added flavor. If remembering to drink sufficient water is a challenge, there are great apps that can remind you to drink your water.
Exercise –There is no other way to put it other than we need to move our body every day or our muscles and bones will deteriorate slowly. Exercise has many known benefits such as lowering blood pressure and cholesterol, reducing the risk of diabetes and some cancers, improving mental and emotional moods, and increasing longevity, among other beneficial factors. There are plenty of activities that don’t require you to leave your home or have to purchase expensive equipment. For instance, jumping rope in your garage, walking or riding your bike to do your errands or even playing with your kids can count towards your recommended 30 minutes of exercise every day.
The power to say “No, thank you”– Saying yes to activities you don’t necessarily enjoy or overeating out of respect for family members or friends can bring a great deal of stress to your life. Try to focus on the things that bring you joy and satisfaction. Plan your professional life as well as your social activities in advance so you allow yourself time to work on the feelings and emotions that may arise in an efficient and productive manner. As a Hispanic woman, I know that refusing a food item can be considered disrespectful, however, I like to remind my own clients that there is courage and empowerment in respectfully saying, “No, thank you” when offered something that may not be in your best interest.
Rest – Nothing (not even caffeine) will recharge your energy levels like a good night’s rest. Resting helps the body to recover and repair all of the damage that was done to our bodies during the day. A good 7 hours of rest most nights of the week will provide your body with the necessary energy needed to function efficiently every day.
