Get More Energy: 10 Things That Work

From eDiets.com:

Today’s news featured new information about the sleep habits of Americans. Over 33 percent of Americans suffer from chronic insomnia, and researchers show that many take over-the-counter sleep medications that make them tired during the day. Are you tired all of the time? Hey -- it’s no wonder; if you’re like most Americans, you’re working more hours and sleeping fewer hours than you need. You’re probably eating on the run, sometimes skipping meals altogether. Or you’re like more than 37 percent of urban Americans who are working two jobs.

What can you do to recharge your battery and sustain increased energy? Can you eat something special to add zip to your step? Or is there something more that will make you feel better, more energetic and stronger?

Most likely a combination of factors will help keep your energy levels high. Try to do as many of the following top 10 things as you can to keep you energetic this summer.

1. Physique: If you’re overweight, lose just five percent of your body weight. Health experts tell us that overweight and obesity increase your risk for heart disease, type 2 diabetes and stroke, but forget to emphasize the toll excess weight has on your energy. Overweight makes you feel sluggish: being overweight is hard on your muscles and tendons. Lose weight one pound at a time -- not too fast, because gradual weight loss is more likely to be permanent.

2. Eat! Don’t eat too little! Poor nutrition decreases your energy, as well as your immunity. Even if you’re trying to lose weight, do it in a healthy way, with a balanced meal plan, and sufficient calories to fuel your engine. Log on to eDiets.com for a personalized meal plan, with the right calories for you.

3. Bad Habits. Do you drink too much (choose as many as apply to you) Coffee? Alcohol? Soda? Too much caffeine will keep you up late, and caffeine has a cumulative effect -- the more caffeinated beverages you drink, the stronger the effect. Don’t forget the caffeine in soda; some soda has as much caffeine as a cup of coffee. Alcohol also negatively affects sleep. Soda is empty calories: cut out just one sugared soda a day, and accumulate a deficit of calories equivalent to 15 pounds of fat a year.

4. Break the fast. Start your day with breakfast. Studies show that people who eat breakfast have more energy for the rest of the day. People who skip breakfast are not as alert, not as productive, and tend to be more overweight compared to people who eat breakfast. Don’t like breakfast foods? Try a sandwich, and make it a lean one, such as turkey on whole wheat bread -- don’t forget lettuce and tomato for fiber and vitamins.

5. Take a multivitamin. Even if you’re eating a balanced diet, a multi-daily is dietary insurance that you’ll get the minimum requirements you need for energy. Your body will be able to take advantage of all the foods you eat when you have all the vitamins and minerals necessary to complete the chemical reactions needed for energy.

6. Switch over to whole. Whole grains, whole pieces of fruit, salads and vegetables. Your body craves these unrefined foods; they contain the most valuable nutrients and energy imaginable. You will feel so much better when you switch to whole.

7. Reduce white sugar. If you eat sugar when you’re feeling “low,” you’ll create a rebound effect that makes you crave more sugar. The “rush” of sugar is very short-lived, and sugar is essentially just “empty” calories, void of vitamins and minerals. Sweets and treats should be only occasional indulgences; make naturally sweet fruit your healthy dessert choice.

8. Sleep. The average person requires 7.2 hours of sleep to feel rested. There are exceptions: Bill Clinton needs only four to five hours, but Albert Einstein needed about 10 hours. There is something to be said for dreaming! Whatever you need be sure to get it.

9. Liquids. Start NOW and begin to include more water in your daily diet. Fluids are necessary to process foods and to absorb nutrients, to regulate your body temperature, and for elimination. Water is a good habit to learn. Instead of a can of soda, reach for a glass of water. Fruits and vegetables are good water sources too.

10. Move. If you park your engine in the garage and never take it out, it’ll rust. Feeling sluggish? Breathe. Your body needs oxygen; you’ll be amazed at how energetic you’ll feel by doing some deep breathing exercises. Stretch: roll your shoulders, tense your muscles and then relax; this will increase the blood flow and energize you immediately. Increase your heart rate by fast walking, or dancing, or even stepping in place: instant energy.

Learn more at eDiets.com...

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