Does the end of summer have you feeling drained? Instead of succumbing to fatigue, heed these quick energy do’s and don’ts that will boost your energy for fall.
Go slow and low when it comes to diet
Sugar might give you an instant kick, but you’re going to crash in the long run. Opt instead for a high-fiber, low-glycemic choice such as beans, sweet potatoes, quinoa, lentils or apples. High fiber plus carbohydrates in these whole foods help supply a steady stream of energy so you feel energized all day long and don’t need to reach for that 3 p.m. double-fudge brownie. Another way to help avoid the blood-sugar roller coaster is to supplement your diet with Sunfiber, which is a tasteless, colorless, odorless secret dietary weapon for anyone suffering from glucose intolerance or troubles with blood glucose management.
Get your Zs
If I had to pick just one strategy for great energy, fast fat loss and overall health, it would be to consistently get seven to nine hours of sleep nightly. My top tips for sound slumber include: turning off technology well before bedtime, skipping late-night noshing, keeping your bedroom dark and cool, developing sleep rituals to help you wind down at the end of the day, and maintaining your circadian rhythm (give melatonin a try, if necessary).
Did you know that stress rapidly uses up your nutrients and destroys your sleep quality? Stress and life’s daily demands burn up vitamin C and your energy-assisting B vitamins. Vitamin B5 deficiency can even lead to adrenal fatigue. Stress also lowers serotonin, the feel-good hormone your brain eventually converts to melatonin for good sleep (you need vitamin B6 to make melatonin). Stress weakens your immune system, putting you at risk for colds and flu. I recommend products containing Wellmune WPG to safely boost your immunity. I also recommend you take a multi-vitamin to help replenish the vitamins that are depleted during chronic stress.
Get a handle on allergies
You probably think of allergies as something that happen in the spring, but the reality is a runny nose, stuffiness, watery eyes, congestion and other miserable allergy symptoms can happen anytime — and they are often worsened by stress. I don’t know about you, but being stuffed up and not able to breathe easily is pure misery. Stay away from drugstore nose sprays that have harsh and even addictive ingredients. Instead, reach for Alkalol, which helps naturally relieve nasal congestion caused by sinusitis and allergies. I love its invigorating extracts and essential oils that help clean and moisturize my nasal passages, kill germs and bacteria, and soothe irritated tissue. I breathe easier, and knowing I can pick it up at CVS or Walgreens for less than 10 bucks makes me feel better.
Multi-tasking and squeezing obligations into your day planner are surefire ways to feel overwhelmed and under-accomplished. Prioritize your list with the top things you need to do, and focus on those rather than overloading with less-important tasks. Focus on one thing at a time, do it well and then let go. And definitely schedule some down time into your day to relax and rejuvenate.
Enhance your mental focus
If you feel frazzled and unfocused, Suntheanine – a patented pure form of L-theanine – can naturally stimulate alpha-wave activity in your brain, promoting relaxation and alertness. I use it when I notice that I am getting a bit “edgy” from stress. Suntheanine may also boost your mood, cognition and alertness. Clinical research shows that 50 mg to 200 mg of Suntheanine may be all you need.
Scheduling an hour for aerobics class in your already-loaded schedule only creates more stress for both your mind and body. According to fitness professional Charles Poliquin, aerobic exercise raises cortisol (your stress hormone), accelerates aging and lowers testosterone. Burst training is the efficient, effective antidote to an hours-long gym routine that you can do in just minutes. I love to combine it with weight resistance for the two best kinds of exercise on the planet. You can get both with my 4 x 4 Workout, which fits into your busiest schedule: you can knock the whole thing out in just 15 minutes, three times a week.
Even being a bit dehydrated can crash your metabolism and raise your stress hormones. When you realize you’re thirsty, you’re already dehydrated. Sip water throughout the day to stay energized and focused, starting with a glass when you wake up and then drinking steadily throughout your day. A really easy way to meet your water quota: Keep a liter canteen on you, fill it up a few times and you’re done. If you want flavored water, add lemon, lime or orange to purified water and refrigerate. It tastes like your favorite spa water without going to the spa! The only time you don’t want to drink water is during meals, when too much water can dilute your stomach enzymes and prevent protein breakdown. Otherwise, drink away!