Sometimes no matter how much sleep you get, you still feel tired. Instead of trying to go to bed earlier or snoozing your morning alarm, it might be time to think about your lifestyle choices. Factors such as diet and physical activity play a major role in avoiding that afternoon slump. We have outlined a few tips that might help you maintain increased energy all day long!
Don’t Forget the Most Important Meal of the Day
Eating a good breakfast helps you power through the rest of your day. When your body has gone without food for an extended period of time overnight, replenishing it with breakfast provides energy that is so important. Fueling yourself with a breakfast full of protein, healthy fats and some carbohydrates will help you maintain energy levels throughout your day. Some examples may include fresh fruit, eggs, cottage cheese, avocado toast or greek yogurt.
Cut Back on Caffeine
Although many turn to coffee or other caffeinated beverages for a boost of energy when they are in a slump, it will be short-lived. The crash may have adverse effects, making you feel more tired than you originally were. Swapping these drinks out for something more nutrient packed will provide you with a longer energy boost. Some better options may be smoothies, black tea, green or herbal teas and even decaf coffee. These all contain caffeine, but less than you would be consuming with other options.
One of the easiest ways to ensure you don’t feel sluggish is making sure you are staying hydrated all day long. When your body becomes even 1% dehydrated, it impairs normal function. Some tips on how to remember to drink water include having it with your meals, carrying a water bottle with you or even setting hourly reminders.
Don’t forget that kids need water too! Although it is easy to recognize when we are feeling thirsty, we need to keep our kids hydrated as well. For adults, it is recommended that we drink eight 8oz glasses of water each day, totaling 64oz. This is sometimes known as the 8×8 rule. It isn’t common knowledge for children, so this infographic shows how much water children ages 1-3 and ages 4-8 should really be drinking each day.
Prioritize Stretching and Exercising
Both stretching and exercise get your heart rate up and your blood flowing. It also releases endorphins that make you feel good and recharge your body even when you are tired. Something as quick as a short stretching session or a brisk walk can wake your muscles up and give you the surge of energy you need. Doing so outside is even better since it gets you some fresh air which increases oxygen to the brain.
Last but not least, our favorite tip to boost energy is scrapping sugar in your diet! Similar to caffeine, a high-sugar diet can cause a spike in energy followed by a crash. Immediately, it will spike blood sugar and insulin levels which lead to short-term energy that will quickly deteriorate. Choosing carb sources that are low in added sugars and rich in fiber can help you avoid this pattern from reoccurring.
In addition to limiting your energy, it has other health effects as well. According to a 2014 study published by JAMA Internal Medicine, people who consume 10% or more of their calories from added dietary sugars have a 30% increased risk for cardiovascular disease related mortality. That risk is doubled for those who consume 25% or more of their daily calories from added dietary sugars.
One way to reduce or eliminate sugars is adding SweetLeaf® Stevia Sweetener as a delicious replacement. SweetLeaf® is a delicious, no-sugar, zero-calorie alternative which can help you stay within the recommended guidelines for daily added or hidden sugars. With no artificial sweeteners, no sugars, no carbohydrates, and a non-glycemic response, SweetLeaf® adds tasty sweetness to everything from hot and cold beverages to foods and recipes.