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No energy?
Feeling stressed? Did you know there
are several things you can do to boost your energy levels and reduce the stress
in your life naturally?
Proper diet and
nutrition is the key, but increased physical activity is strongly recommended
as well. Certain herbs and supplements
have also been proven to be beneficial in attacking these issues, but they
should only be taken in combination with a well-balanced diet.
Improper dieting
is the primary cause of low energy levels, but this can be easily
remedied. All that’s required is
learning how to correctly balance your daily caloric intake with high-energy
foods, herbs, and nutritional supplements.
If you’re constantly struggling with low energy levels and extreme
fatigue, increased consumption of the products listed below can definitely help
to naturally alleviate these problems.
Recommended
High Energy Drinks
Milk really DOES
do a body good! Milk is not only high
in calcium, but whey protein as well.
Whey protein has been proven to severely decrease anxiety and
frustration, which will lead to a dramatic increase in one's energy level.
Water is
potentially the most important of all the drinks you can choose because it
plays an essential role in virtually all bodily functions, including the
conversion of food into energy. If you
don’t find regular water consumption to be very appealing, try adding a little
lemon, lime, or other citrus juice to better suit your taste.
Now a bit about
these popular energy drinks that so many people tend to rely on for
energy. Stay away from them! Many of these drinks cause the jitters,
anxiety, and are loaded with way too much caffeine and other ingredients that
cause stress on the body.
Recommended
High Energy Foods
Almonds are very
tasty…and are high in manganese and copper!
These two minerals are key components of an enzyme that assists in
regulating energy flow by preventing free radicals from getting inside the
energy-producing area of cells known as “mitochondria”. Some people think they need to stay away
from nuts to live a healthy lifestyle but this is simply not true! So go ahead….grab a handful of tasty almonds
and enjoy!
Black beans and
other legumes are made up of complex carbohydrates that help the body by
keeping blood sugar levels where they ought to be. This provides for a slow-burning energy source that helps you
feel more alert and awake for an extended period of time. Black beans also have high iron content…a
key component of hemoglobin. The
primary function of hemoglobin is the transporting of carbon dioxide and oxygen
throughout the body, helping the body function properly and efficiently.
Cantaloupe is an
extremely good source of energy due to its combination of B3, B6, dietary
fiber, and folate. The B vitamins
included in this tasty treat help the body process sugar and carbohydrates, and
the fiber gradually distributes the sugars throughout your body, as
needed.
Kiwi is a small
fruit with a powerful punch! Kiwis
contain a high level of Vitamin C, an important source of energy. Research has shown that people who lack the
proper amount of Vitamin C in their diet tend to feel more run down and
sluggish. Other foods that are high in
Vitamin C are apples, broccoli, oranges, and green and red peppers. What a flavorful way to increase your
energy!
Eating lean beef
or chicken will add some much-needed protein to every meal. Lean meats are essential for proper organ
functioning and the maintaining of high energy levels. Lean protein is specifically important
because it contains tyrosine, an amino acid that helps improve mental focus and
functioning. Other foods that are also
highly recommended because of their amounts of tyrosine are eggs, sardines,
shellfish, and turkey.
Oatmeal is rich
in soluble fiber, which helps to slow down carbohydrate absorption and
regulates blood sugar levels. The
carbohydrates that are found in oatmeal also help trigger the release of
serotonin. Serotonin acts both as a
chemical messenger that transmits nerve signals between nerve cells and causes
blood vessels to narrow. Serotonin in the brain actually helps to improve your
mood, so make sure to get enough when looking to reduce stress.
Any food that is
similar to salmon or walnuts are fantastic energy boosters and stress relievers
because they’re high in Omega-3 fatty acids.
These Omega-3’s are so important for both cognitive and behavioral
functions, so you want to make sure to get enough in your daily diet. Omega-3’s are beneficial because of the
ability that it has to increase mental awareness, focus, and functioning
ability.
Whole grain
foods are fantastic for the brain because they consistently send steady streams
of glucose to the brain in order for it to function properly. Research indicates that eating whole grain
breads and cereals for breakfast stabilizes blood sugar for up to ten hours! This ultimately leads to increased levels of
alertness, memory retention, and concentration throughout the day. What a great
way to help boost your energy levels and reduce any stress that may affect your
day!
Recommended
High Energy Supplements
Goji berries are
quickly becoming the nutritional supplement of choice in the United States
after having been successfully used for thousands of years in China, India, and
Tibet. They’re not only high in
antioxidants and an excellent source of energy, but Goji berries may also be
used to improve one's circulation and eyesight. I have recently discovered this great supplement and I love
it! After just a few days of taking
them, I was amazed to see how great my body felt. I don’t go through the day without them, now.
A good,
whole-food multi-vitamin should be taken on a daily basis, regardless of age,
to help replace any minerals and vitamins that may be lacking in your diet. Our
body will not function correctly if we do not give it the nutrients it
needs. By taking a high-quality
multivitamin, you’ll be providing your body with the nutrition it needs while
helping to increase energy levels. In
doing so, you’ll also create a strong body that is able to handle any stress
that comes your way.
Nutrition bars
are an excellent complement to your diet, especially for those times when you
need to eat something on the go. I
always carry a healthy energy bar with me that includes many of the foods
listed above on those occasions when I need a snack or a pick-me-up. They’re very affordable and oh so good!
Exercise for
Energy and Stress Reduction
Instilling a
regular exercise routine into your daily activities has been scientifically
proven to increase energy levels while also significantly reducing
stress. This is due primarily to the
increasing of your body's metabolic rate and serotonin levels. Exercising correctly requires focusing on
form and technique, both of which increases your levels of mental awareness and
functioning.
A doctor should
always be consulted before starting any training program regardless of your
current age, experience, or health.
Always start out gradually, focus on the fundamentals (proper form and
technique), and learn to train according to your specific body type.
Always keep
an accurate record of
your weight and measurements (starting
and weekly), but do not allow this
to become an obsession. You should only view this as a general
reference point because the results that
you desire will be obtained if you maintain high levels of
dedication, focus, and hard work.
Only follow an exercise regimen that is properly suited for your skill level,
or else you
will leave yourself open to the possibility of
burnout, exhaustion, and/or injury.
Foods that
Can Help Reduce Stress
In addition to
the foods that were previously mentioned, you may also want to try eating more
of the following:
·
Additional
green vegetables like lettuce and kale that contain high levels of different
vitamins
·
Blueberries,
which have high levels of Vitamin C and fiber
·
Brown rice,
which contains high levels of B vitamins and fiber
·
Dried
apricots, which contain lots of fiber, magnesium, and Vitamin C,
·
Soy, which
contains high levels B vitamins, calcium, magnesium, and protein
·
Sweet
potatoes which contain beta-carotene, fiber, and vitamins
What Else Can
Be Done to Reduce Stress?
In addition to
eating better and exercising regularly, you might also consider allowing
yourself more time to complete a task.
Other proven stress reducers include deep breathing exercises, guided
imagery, listening to music, meditation and other relaxation techniques,
reducing your daily caffeine intake, and yoga.
While this list of options is not all-inclusive, it is an excellent
place to start reducing your stress level.
By learning how
to properly combine them with proper diet and exercise, you can eventually
start boosting your energy and reducing stress naturally.
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