Are you in a low-energy rut? Sometimes it's lack of sleep that's the culprit, but other times – even if you're getting your zzzzs – you can fall into a draining low energy cycle. And before you know it, you're making frequent stops for coffee to jump start your day. Here are a five ways to increase your energy naturally without relying on caffeine or processed sugar:
Fuel up with fiber. Starting your day with a breakfast containing fiber can help boost your alertness throughout the day. This is possibly because fiber takes longer to digest by slowing the absorption of food in the stomach, so blood sugar levels remain steady for a longer period of time. Some great options are whole-grain toast or a bowl of oatmeal with ground flaxseed.
Pick a protein. While protein isn't going to give you the energy surge you would get from a macchiato, protein packs a punch of energy for the long haul giving you lasting energy for hours to come. Include protein in your meals throughout the day for energy without the crashes.
Have more frequent meals. Rather than having three meals a day, it may be beneficial to eat smaller meals more frequently throughout the day. This allows you to maintain a higher, more stable blood sugar levels so you're not experiencing the sugar highs and lows.
Go for a stroll. If you’re prone to the mid-afternoon energy downturn, going for a short walk can invigorate the rest of your day. The next time you feel the urge for coffee, head outside for a walk instead.
Drink apple cider vinegar. Apple cider vinegar has been tied to many health benefits, but did you know that increasing energy is also one of them? The amino acids contained in apple cider vinegar work to counter fatigue. Next time you're feeling worn out, add a teaspoon or tablespoon of apple cider vinegar to a glass of water or your smoothie and watch your energy level rise.
These are just a few ways that you can increase your energy to high levels throughout your day. Start with one of these tips and, over time, you'll begin to reap the benefits of lasting energy. All it takes are a few simple shifts in your habits.
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Sara Wolfsen is a Certified Health & Lifestyle Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support. Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com.