How to Boost Your Energy Webinar
“This mineral is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy,” Heller says. “So when levels are even a little low, energy can drop.”In a study done at the Department of Agriculture’s Human Nutrition Research Center in Grand Forks, ND., women with magnesium deficiencies had higher heart rates and required more oxygen to do physical tasks than they did after their magnesium levels were restored.The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men. To make sure you’re getting enough, Heller suggests:
Add a handful of almonds, hazelnuts, or cashews to your daily diet.
Eat more whole grains, particularly bran cereal.
Eat more fish, especially halibut.Research has shown that both information overload and pushing our brains too hard can zap energy. But studies by the National Institutes of Mental Health found that a 60-minute “power nap” can not only reverse the mind-numbing effects of information overload, it may also help us to better retain what we have learned.”Studies show that folks who eat breakfast report being in a better mood, and have more energy throughout the day,” says Heller.”Stress is the result of anxiety, and anxiety uses up a whole lot of our energy,” says Baard, a sports psychologist at Fordham University in the Bronx, NY.The good news, says Baard, is that we can counter these energy killers by programming more relaxation activities into our day. While for many folks, increasing exercise burns off the chemical effects of stress and anger, others find relief in quiet pursuits: listening to music, reading a steamy romance novel, or even just talking on the phone.
“Whatever is relaxing for you will reduce tension, and that will help increase energy,” says Baard.”Sometimes, even slight dehydration can leave you feeling tired and lethargic,” says nutritionist Keith Ayoob, EdD, RD, an associate professor at the Albert Einstein School of Medicine in New York and author of The Uncle Sam Diet.The solution is simple: a tall, cool glass of water. This is particularly important to boost energy after exercise, when your body is likely to be craving fluids, Ayoob says. Conversely, Heller says, if you find yourself frequently fatigued even after a good night’s sleep, try cutting down on alcohol during the evening hours.
‘While alcohol initially helps you fall asleep, it also interferes with deep sleep, so you’re not getting the rest you think you are — even if you sleep a full 8 hours,” she says.
By cutting down on alcohol before bedtime, you’ll get a better night’s rest, which is bound to result in more energy the next day.Indeed, a study published recently in the American Journal of Clinical Nutrition found that eating more whole grains helped increase the body’s sensitivity to insulin, allowing for that slow and steady release.Power snacking is more than just eating between meals, Ayoob says. He suggests a treat that combines protein, a little fat, and some fiber — like peanut butter on a whole-wheat cracker, or some yogurt with a handful of nuts.”Thyroid can be a particular problem for women — it often develops after childbirth and frequently during the perimenopause — but a simple blood test can verify if this is your problem,” says Heller. If you’re diagnosed with low thyroid function, medication can bring your body back up to speed.