Ok, People, it's finally SPRING!
It's time to cease our collective whining about frigid temps & get outside and FROLICK! There's one thing, however, that can deter even the most motivated among us from getting in our outdoor exercise: fatigue. I'm confident I'm not alone in often feeling too freaking exhausted for a jog around the 'hood or way too wiped to get the bike outta the garage & hit the trails.
(And, if I am alone, I implore you NOT to let me know & to keep reading anyway. That's the way I roll.)
A recent National Sleep Foundation survey found that over 74% percent of Americans aren't getting the sleep they need and, as a result, are leading groggy, tired lives. While I can't help you find that elusive extra hour of slumber, I do have five ways you can fight the energy vampires around you and win.With the addition of these five (relatively) easy healthy habits you can be hiking, biking, dancing, running, yoga'ing & playing vigorously in no time.
1. Eat in the morning
Intellectually, we know breakfast is the most important meal of the day. Studies show, however, that the bulk of us still don't put this theory into practice.
Recent research also indicates that breakfast does *more* than spark our metabolism and assist us in keeping extra pounds at bay. British researchers found eating breakfast is clearly linked with lower levels of the stress hormone cortisol. Stress is definitely an energy vampire (& heart attack trigger) so this finding is yet another reason to make time for a balanced morning meal. Carbohydrates will give you a quick pick-me-up, protein shall keep energy elevated, and good fats will help energy levels remain constant.
2. Stay hydrated
While this should be a no-brainer in the summer it still bears repeating. The majority of our blood is made up of water & becoming even mildly dehydrated can cause your blood to thicken. The result of this viscosity or ooygoooeythickness (MizFit's technical term) is the heart works harder to pump blood through the body and, as a result, one feels increasingly fatigued.
There are myriad schools of thought regarding how much water one should drink. Focus on two basic elements: you should urinate every two to four hours and your urine should be clear or pale yellow in color.
Tip: Add as many water-containing foods as you can such as yogurt, watermelon, oranges, cucumbers and broccoli.
3. Cut back on afternoon caffeine
To know MizFit is to know that she has a weakness for the Mommy Merlot (aka: Diet Dr. Anything). While it may feel counter intuitive to skip the afternoon pick me up there is science behind this suggestion. Yes an afternoon latte will provide you with needed energy for a few hours. The energy vampire, however, arrives later that night when it's time to sleep. Caffeine, a stimulant, remains in your body for 3-5 hours after ingesting and, if you are especially sensitive, can remain there for up to twelve (!).
Studies show even if you don't experience difficulty falling asleep the quality of your rest can be impacted by an afternoon caffeinated drink. In addition, and not to be the bearer of all bad news about caffeine, a University of Florida study revealed that almost all decaffeinated coffee contains a measure of caffeine. Perhaps summer 2009 is the time you decide to swap your decaffeinated latte for a hydrating glass of sparking water with lime!
4. Belly breathing and the Breath of Fire
When we're fatigued or stressed we tend to take short, shallow breaths mainly in the chest-region. These mini-breaths don't stretch the lungs to capacity; they reduce the supply of invigorating oxygen to our brain and leave us feeling depleted. Belly breathing is deep diaphragmatic inhalations where your belly extends on the inhale and contracts as you exhale. Set a reminder for twice a day to pause for a moment and take ten slow, deep breaths. These inhalations are a simple & fast way to re-energize your body.
5. Shun sugar
(I know. This one makes me kind of sad, too.) Sugar, with its accompanying highs and lows, is one of the biggest energy vampires around. If you're not ready to completely surrender the sweet treats then perhaps include a dash of fiber with your candy bar. As odd as it sounds the fiber will slow the rate of entry of the sugar into your bloodstream. Even something as basic as whole grain crackers with your chocolate can lessen the post-sugar energy dip. (See? There's a reason that fruit, with its naturally occurring sugars & fiber, is often touted as the perfect snack.)
It's important to remember there can also be medical reasons behind feeling the energy vampires. If you're constantly fatigued, especially following a good night's rest, you might consider a blood test for thyroid dysfunction or anemia.
MizFit has decided to beat back the energy vampires by surrendering her afternoon coffee. She asks you treat her with extra kindness as she attempts this Herculean feat.
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