Spring is here and summer is on its way. As the weather improves, the opportunities to get out and socialize increase. It’s hard to have the energy to do everything we want to do as well as everything we need to do, but there are a few small steps you can take to help. Here are 7 super ways to get more energy throughout the day.
1. Eat Breakfast and other Meals
People who eat breakfast feel less fatigued and report improved moods over those who do not. Eating smaller meals throughout the day that are under 500 calories each will prevent energy dips. When the body is digesting high-calorie meals, it takes energy away from other cells to do it and produces hormones that tell us to stop eating with the side effect of making us sleepy. Add an Aroniaberry Smoothie for super fuel.
2. Get Active
Take a walk or do some other quick physical activity. When you are feeling fatigue creep in during the workday, standing up and moving around will improve your energy level. If you can work out over the lunch hour or take a walk outside, all the better, but if you can only march in place or move your arms a bit, you’ll still benefit from increased blood flow and oxygenation.
Dehydration is a major cause of fatigue. Carrying a refillable water bottle encourages us to drink more liquid. Choosing fruits and vegetables that have high water content will also help you reach your hydration goals. If you find yourself growing tired of water, brighten it up with a squeeze of citrus or a handful of crushed berries. A tablespoon of Superberries Aronia berry concentrate added to your water bottle adds a splash of color and flavor while packing a nutritious punch.
4. Eat Mineral-Rich Food
Vitamin D, Calcium, and iron are all important minerals for the health of our bodies, and deficiencies of each can cause fatigue. Make sure to include mineral-rich foods in your daily diet such as cruciferous vegetables like broccoli, cauliflower, and kale, beans, eggs, and dairy products. Getting a bit of sunshine will help, too. If you have any concerns about your mineral levels, consult your doctor.
5. Reduce your Stress
Prolonged stress can lead to fatigue, anxiety, and weight gain. We can all take steps to reduce our stress daily from organizing our spaces to exercise to meditation and breathing exercises. When you have a free moment, making a small effort to reduce long-term stress can have a big payoff in the future.
Though it might seem obvious that sleeping would improve our energy levels, the majority of us do not prioritize sleep. Making room in your schedule for a full night’s sleep will help, but if you find yourself exhausted in the middle of the day, taking a power nap of 20 minutes might be exactly what you need to feel more alert. If you can nap longer, do it. A 30-60- minute nap can help your decision-making skills and a 60-90 minute nap can help you solve creative problems.
7. Eat Berries
Whether you have them as a snack or feature them in a meal, berries will benefit you in the short and long term. They are full of fiber, minerals, and anthocyanins. In addition to containing essential vitamins and minerals, Superberries Aronia berries are a low-glycemic food, which means that they release energy in your blood stream over time, improving blood sugar regulation.
Though nothing can totally replace a good night’s sleep, incorporating these healthy habits into your daily life will improve your energy and mood. Adding Superberries Aronia berries products to your daily routine will give you a daily boost and a long-term benefit.