10 Tips for Everlasting Energy (03/28/2014) | Health Library

The following proven tips will help jump start your day and allow you to feel energized!

Individuals who get an early start by leaving the comforts of their bed by 7 a.m. will have a greater attention span throughout the day. An added bonus is that most of those early birds also experienced a happier and healthier outlook on life. Waking up early provides a person with the chance to sleep more sound at night as opposed to their night owl counterparts. Since society is on a nine-to-five schedule, early risers will find their internal alarm clocks to be more in sync.

You can engage a few tricks if getting out of bed early is not your thing. To snap yourself out of a night of slumber, you can try putting your alarm clock at the farthest part of your room. Your body will find it difficult to go back to bed once you’ve gotten up. You can also start your morning with a quick shower, brisk run or by drinking a refreshing glass of water.

Speed Up Your Metabolism with Sex

Getting frisky in the morning with sex can help release pent up tension. It can also speed up your metabolism and start your day off with an energized punch. Physical interaction in the early morning hours stimulates the body’s production of cortisol. For people who have obtained a good night’s sleep, higher levels of cortisol can contribute to their overall well-being and heightened energy levels. A great bout of sex can also increase a person’s endorphins. This will leave you with a skip in your step as you head off to work.

Replace Your Morning Cup of Java with Water

While a tall latte can sharpen your mental alertness, too much of a good thing can have the opposite effect. Drinking a cup of Joe can give you a much needed burst of energy. However, your body could experience quite the crash later in the day. Instead of becoming dependent on your morning java run, you can replace your mug of coffee with cold glasses of water. You can also be kind to the environment by ditching your plastic versions in favor of a stylish water bottle. Try to replenish your water a minimum of three to five times throughout the day.

If your body is still craving that cup of java to get you going, you can try to postpone your mug of coffee to later in the morning. Since most cortisol levels begin their decline between the hours of 9:00 and 11:30 a.m., the stimulant in coffee will be most effective.

Add a Meal to Your Day

The body requires food throughout the day and going for long periods of time in between can cause a reduction in energy. Low blood sugar caused by a lack of food can also make it difficult to focus. Replacing your morning and afternoon snack breaks with an extra meal can keep you fully functioning. They should also be spaced approximately four hours apart. Depending on your activity level, your meals should be between 400 and 600 calories.

To get the most out of your meals, try combining complex carbohydrates, lean protein and healthy fat. Menus options could include mixed greens, grilled chicken and an oil and vinegar based salad dressing and whole-grain toast with peanut butter and sliced banana.

Get Down with a Healthy Dosage of Vitamin D

Individuals who fail to consume the required amount of vitamin D can experience bone and muscle weakness, chronic fatigue and mental impairment. While the recommended daily intake is 600 IUs, most women average their daily intake around 276 IUs. The vitamin D deficiencies are most common in the winter months when the exposure to the sun’s light is more limited.

Fatty fish, fortified orange juice and non-fat milk are excellent sources, but you may need an additional daily supplement, especially when the sun is at its most limited levels. If you’re struggling with fatigue, you can also have your physician test your levels during your annual check-up.

Make a Commitment to Exercise

If you’re looking to recharge your batteries, a good workout is just what the doctor ordered. Unfortunately, convincing your body that it’s in need of exercise can be a difficult process. Strong motivators such as reminding yourself of how good you’ll feel afterward can help jumpstart your workout.

To lessen the levels of fatigue and improve your performance during your workout sessions, try scheduling your activity the same time each day. While any exercise and movement is great for your health and wellness, people who exercised early in the morning had the most effective boosts of energy after its completion.

Shake Up Your Routine

Whether you’re changing your route into work or you want to try a different workout, exposing your body to new experiences can increase your feel-good hormones. While you don’t have to make drastic changes such as scouring mountain tops or changing careers, you can open your normal routine up to new experiences.

Simple things around your home such as your comfy bed, chair and car can be stealing your energy levels. People who sit for long periods of time may find themselves more physically and mentally drained. It also raises your chances for illnesses and diseases, even if you get sufficient exercise each day.

You can prevent being chained to your desk by scheduling five minute bursts that allow your heart rate to get pumping and elevated. A simple run up and down the stairs, walk around the office building or session of group office jumping jacks can pump your blood. In addition to helping you stay more alert and focused, the brief bursts of activity could also contribute to weight loss.

Add Some Melody and Base

Music that is upbeat can be more inspiring than a good workout. The body is hardwired to subliminally tailor the body’s rhythm to rival what we are exposed to. If you find yourself tired and nodding off, you can select a song on your headphones that gets you moving.

If you’re at the gym, try selecting something with 140 beats per minute to get your body pumped and energized. If your gym mates don’t mind, you can even sing or hum along to the tunes. Individuals who incorporated music into their exercise routine also found it to be easier to do.

Steer Clear of Negative “Nancy’s”

Whether it’s the co-worker who seeks drama or the gym buddy who wants constant advice on their latest conquests, you need to avoid people who try to bring you down with their own problems. Listening to someone else’s hardships takes time. It can also be exhaustive to be the problem-solver.

While you don’t want to cut these people out of your life completely, you need to set some boundaries. Give them 10 minutes of your time to tell a condensed version of their story. Be brief and to the point in your response and move on. This allows you to help them out and retain your positive mental outlook on life.