Amy McGorry: If you are having a low-energy day, you're not alone. 50% of adults report feeling tired at least one day a week. Here are a few things to help you recharge your batteries and power through your day.
First, eat a power breakfast. One of the biggest mistakes women make at breakfast time is not eating enough. In the morning your energy stores are depleted by as much as 80% from the night before. Without food, your body begins to conserve energy and burn fewer calories, causing your metabolism to take a nose dive.
Consuming whole-grain, high-fiber cereals is a great way to jumpstart your system for all day energy. Unlike refined flour products, whole grains contain fiber, which slows down digestion so energy is released over a longer period of time.
Aim for at least 3 grams of fiber per serving and look for cereals that also pack up protein punch. Protein will keep you fuller longer than either carbs or fiber, so you can eat less and still feel satisfied. Pair it with fat free milk for the perfect morning balance.
Second, drink water or steep some tea. Staying hydrated is one of the simplest ways to keep yourself energized and focused. Make a point to drink every hour or two so you don't feel thirsty as dehydration can cause big lags in energy. If you are looking for an extra boost, steep some tea. A recent report found that pairing caffeine and the amino acid L-Theanine both present in tea, decrease mental fatigue and improved alertness, reaction time and memory.
Third, get moving. For a sustained energy lift, aim for 40 minutes of activity every day. Regular exercise boosts several fatigue fighting brain chemicals like norepinephrine and dopamine which pep you up.
Even mild exercise about 40% of your maximum heart rate can boost serotonin levels and lift your mood too. So if you are not up for your usual high-energy workout, do some leisure activity you enjoy such as digging in the garden or walking in the park.
Making these few simple changes to your lifestyle can instantly energize your days.