Feeling Tired? 10 Easy Tips to Restore Your Energy and Vitality

Veggies and fruits

Just a few days ago, I came back to the yoga studio after missing a few classes. There was a festival in Canmore, so I spent a few days volunteering, while taking some time off from yoga.

Not sure I was able to do the whole class, I still showed up. And guess what? I got so inspired by an elderly lady that goes there religiously every week and, as I was being conservative and not trying most of the extension of the poses, this lady was doing all of them! The fact is that I was there. And everything certainly felt better after the class.

Exercise helps us not get lazy, lifts our energy and fill our life with purpose. But exercising is not all you can do to lift your mood. In fact, a good start is asking yourself what would you do if you had more energy? What is your objective? What you want to accomplish?

“The number of hours in a day is fixed, but the quantity and quality of energy available to us is not. This fundamental insight has the power to revolutionize the way you live” says Jim Loehr and Tony Schwartz in their book, The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal

So we compiled 10 things you can do to rejuvenate your life and restore your energy, knowing that the most important thing is to boost your self-esteem with a simple pat on the back saying that you are doing a pretty darn good job!

1. If you are planning on drinking alcohol at night, be aware that alcohol prevents your body from entering REM sleep (the restful phase), and you don’t want to miss the good stuff, right? Add an hour to your night’s sleep and you will also benefit from it. Same for caffeine: watch if you are drinking them after noon, as it can interfere with your zzz’s. Note that even decaf beverages may contain a little bit of caffeine in it.

2. We all need plenty of water to function. Drink frequently throughout the day. Most times, in a busy work day fatigue is directly connected to a degree of dehydration that commonly results from a whole day of work and not enough water. Next time, have a glass of the cool stuff and add a slice of lemon to freshen it up, and place it at your work station. Sip, sip, sip.

3. Vitamin D, especially in Canada, should come from other source than the sun. We just need 15 min on direct sunlight  to get the amount of vitamin D we need daily. If you live in high latitudes, use some vitamin D supplements. 4000 UI a day should be enough if you are an adult.

4. Food is fuel and we need good food for our engines to function properly. Don’t skip meals. Make sure you have breakfast  (Mom was right here), eat a variety of fruits and veggies (Dad was right here), include berries and healthy snacks (nuts are great energy boosters), and don’t forget the fibers, whole grains and fish (omega-3). Eat colorful food (a ‘rainbow’ a day) and you are on a good path.

5. Exercising is proved to improve energy levels and clears the mind introducing an ever changing landscape as you stroll. This alone allows the minds busy hormones and chemical communicators to take a breather, organize your previous thoughts, and give you a revitalized mental engine for your next project or to move on to the next part of the day revitalized. A simple walk around the block pushing more blood here and there oxygenates your blood cells, flushes out the end-products of metabolism that have been lingering in your tissues enough to absolutely stabilize your mood and elevate your energy. Or try something new, like yoga or swim for example, both are low impact exercises good for all ages, or jump on a peddle bike.

6. Music that can lift you up. Play some tunes throughout the day and enjoy less anxiety in your daily walk in life.  Happiness can also restore your energy. So try, at least once a day, to do something that makes you happy: hobby, crafts, pet, family, read a book etc.

7. Keep your ideal weight in check. Hmm, hard one? Not really, ideal means limit fluctuations. No diets. Simply eat healthy, avoid eating to being full (that is eating to excess),  and exercise with a smile and the weight will stabilize and may ‘gradually’ start to come off, in a healthy way.

8. Take your vitamins or, better yet, gorge yourself on veggies (there is a lot there we do not know that are in the natural form. For example, remember at one time the British did not know why but fresh limes reduced scurvy in their long voyages.) -  B’s, calcium, D, etc. Try L-carnitine. L-carnitine helps the body produce energy. It is important for heart and brain function, muscle movement, and many other body processes.

9. Respect your body clock. For example, if you are a morning person, try to book meetings and any demanding activity when you are at your peak and you will benefit from it. Or if you have an important early morning meeting and you know you may be off because it is just too early then two mornings before hand go for a brisk 20 minute walk upon awakening. It flushes the blood through, elevating the Metabolic Rate of your cells and then come on morning meeting, you will be high functioning and energized. (Do not forget the lemon and water sips!)

10. Laugh out loud. Try it, really, right now. Then monitor how you feel inside. Even better, go to the mirror and smile at yourself. If you are real gutsy and want to give your mind the ultimate lift off tell yourself a joke and laugh with yourself. Really. “Our minds hear our own voice deepest into the unconscious (we are what we say?). We hear our laughter. We see our smile and laughter. This feeds a positive loop thereby resetting our peaceful ‘happy’ hormones in our mind”, according to Dr. PJ Rawlek. So stay positive, that is, think it! Catch the other kind, the happy hormones and pivot your mind’s eye on the constructive attitude. And go out with friends frequently. Even better: go outside to exercise with friends - and use Endurance Unltd to exercise-connect with them! wink




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