Everyone wants to have a healthy lifestyle that fills them with energy, motivation, and clarity of thought. However, with all our daily stresses, it can be difficult to maintain a long-term healthy routine. Many people think that in order to make healthy choices, we have to commit one hundred percent to a new lifestyle.
The good news is that even small, incremental changes can drastically change your energy levels and well-being. Here’s a few simple tips to follow if you’re looking to commit to a healthier lifestyle.
- Eat small, frequent meals. Whenever you eat a large meal, your blood sugar spikes and then drops, leaving you feeling sluggish. By eating five or six small meals instead of three big meals, you help maintain your blood sugar throughout the day, without huge peaks and valleys in energy. Avoid food high in saturated fat such as heavy sauces as they take longer to digest. Essential fatty acid foods such as fish are imperative for good nutrition.
- Sit and stand up straight. When you slouch in your chair, you shift weight away from the middle of your body, forcing you to spend more energy to maintain your balance. Keep your head over your pelvis, ears over your shoulders, and the small of your back forward. If you sit at a computer, your eyes should be level with the middle of your screen. Good posture keeps the pain away and minimizes the risk of both short and long-term back problems.
- Learn some quick and easy exercises. You can easily do these at your desk throughout the day. Do some stretches as it relieves muscle tension caused by fatigue-producing stressors and helps move blood through the body and oxygen to the brain. Flexing the spine stimulates circulation in the body. The cat arch is a great example. Get on your hands and knees, slowly round your back into an arch, and hold for about 10 seconds, then gradually release.
- Supplementation. If you’re eating healthy but you’re still not getting the adequate nutrients you need to keep energy levels high, try supplements. Most supplements provide the body with additional energy, but these days people are realizing they need to feed the brain. Nootropics are a type of supplement that give the brain a little boost and enhance motivation, focus, and memory. It’s why they are also called cognitive enhancers. Nootropics also help keep depression and anxiety at bay. They are especially popular with students, entrepreneurs, and anyone who needs sharpness and clarity of mind around the clock.
- Yoga and meditation. These are great relaxation techniques that can help fight fatigue and lack of focus. Find a quiet place and sit comfortably. Relax, close your eyes, and focus on a neutral word such as the number three. When distracted, bring yourself back to the neutral word. You can always join a yoga or meditation class too and start enjoying many health benefits.
- Deep Breathing. Deep breathing slows the heart rate, lowers blood pressure, and relieves nervous tension. It’s a great strategy to practice 10 to 15 minutes each day. When you’re feeling stressed, allow the air you breathe in to fill your chest and abdomen, then release the air slowly. More oxygen to the brain means heightened mental clarity and energy.
- Get more sunlight. There is a modern trend in the twenty-first century that says we should stay out of the sun. Yes, you need to protect yourself from the sun for sure, but we still need that precious Vitamin D that the sun gives us. If the sun is shining bright, take a walk or sit on a park bench to bask in its warmth for a few minutes.