Here are my diet and health tips for more energy! I’ll cover diet, sleep, and 4 easy ways to reduce stress.
Certain things like cutting out sugar and caffeine from one’s diet is helpful for energy.
Many foods give a boost in mood and are great for energy. Examples include foods like meats (eg. organic chicken breast, grass fed beef), organic eggs (poached, soft boiled, or sunny-side up to preserve the nutrients in the yolk), spinach, ripe cantaloupe, avocado, and brazil nuts (selenium).
Heathy fats are important for energy levels and nervous system function. Animal fats in particular are quite grounding. 3 fats I get daily are
- Organic olive oil.
- Organic Ghee.
- A high-quality Cod Liver Oil (I use Carlson’s Cod Liver Oil).
For stable energy smaller meals and eating less are superior to gigantic meals that bog down the digestive system.
Many nutritionist experts say that juicing helps for boosting energy levels. This is because when there is no fiber, the body has to work less to absorb and digest nutrients, leading to an increase in energy. Other doctors are dubious. I juice/blend vegetables at least a few times a week and I also take a nutritional powdered protein with vegetable servings everyday (this brand). From the nutritional protein powder alone I noticed a big increase in energy throughout the whole day.
I use 7 supplements for energy and stress (always consult your physician before taking any supplements):
- Magnesium. For nervous system and restorative sleep.
- B-vitamin complex. For energy, mood, and nervous system.
- L-tyrosine. For boost in mood and nervous system health.
- Zinc. Another important mineral for energy, mood, and nervous system.
- Vitamin D3. Boost in energy and nervous system function.
- Curcumin. Very good for mood, energy, and stress. Available in supplement form.
- A probiotic. Plays an important role in mood, digestion, and immune system.
If you are going to begin with two, magnesium and a vitamin B Complex is a good start.
People who experiment with supplements may know that the first week or so is usually an adjustment period. Things may get worse before they get better as of an increased internal working load. It is also recommended to take one new supplement at a time.
Many people use adaptogenic herbs (ashwagandha, rhodiola, ginseng) for energy and stress and may be worth experimenting with.
Sleep is key to energy levels and is the most important part of health. 8 tips for deeper sleep:
- Re-tuck your bed sheets every night.
- Keep your room dark and cool.
- Go to bed and wake up at the same time.
- Allow for sleep pressure. Naps during the day interrupt your sleep cycle.
- Eat a pre-bed snack 30 minutes before bed for stable fuel over-night. You may have to experiment with what foods work for you. Examples of sleep promoting foods include bananas, chicken/turkey, seeds, almonds, and raw honey.
- Try taking a shower 90 minutes before bed.
- Eat well during the day for restorative sleep.
- Try to avoid eating large meals 3 hours before bed.
4 Easy Ways to Reduce Stress
Managing stress will lead to increased energy levels. Everyone has different ways to manage stress such as progressive muscle relaxation, meditation, or exercise. Here are 4 easy ways to reduce stress:
- Buteyko breathing. In Patrick McKeown’s popular The Oxygen Advantage he explains how many of us are in a state of chronic hyperventilation caused by over breathing. He explains that we need carbon dioxide to release oxygen from blood (The Bohr Effect). Thus, over-breathing and getting rid of too much carbon dioxide causes impaired oxygen delivery to organs and tissues. The long and short of it is that breathing through the nose only has benefits which includes increased oxygenation to organs and tissues, more energy, better sleep, more beneficial nitric oxide for cardiovascular health, and much more.
- Proprioceptive Input – Simply wearing something like a watch or a hat can create a pressure point on your body that will allow your nervous system to read itself better. Decreased my general stress and anxiety significantly.
- Vagus nerve stimulation – The Vagus nerve is the largest cranial nerve in the body and is connected to most major organs. There are many ways to stimulate the Vagus nerve and induce a calming effect, one easy way being holding water in your mouth. Simply try holding water in your mouth.
- Elliott Hulse’s breathing exercises that release tension and alleviate anxiety are interesting and may be beneficial for some people. He has a few exercises such as the bow, the ground touch, and various others. Link to full video here.
That concludes my diet and health tips for more energy! I covered diet, sleep, and 4 easy ways to reduce stress. If you have any diet tips or health practices that you like for more energy, feel free to leave a comment below.
McKeown, Patrick. The Oxygen Advantage. New York: HarperCollins, 2015. Kindle Edition.