We thank Dr Bui and his team for sponsoring the 2021 Virtual Stomp Out Abuse!
When we are in abuse or suffering from the after-affects of abuse, lethargy can be a true struggle. If lethargy is constantly dragging you down day after day, there could be something amiss with your energy equation. Follow these tips to help you make amends in your lifestyle and boost your energy levels naturally:
Get better sleep
It may be obvious but improving your sleep may be the easiest and hardest think you can do to boost your energy levels. Sleep not only helps your systems rest and rejuvenate, but research has also shown that it increases levels of ATP (energy-carrying molecules). Therefore, you should aim to get at least 7-8 hours of sleep each day. Our ability to sleep is contingent on practicing good habits. Consider the following measures to help you catch your eight hours’ worth of slumber each night.
Manage your sleep environment
You will want to create a relaxing ambiance and do away with all potential sources of distraction: electronics, work-related stuff, or anything that doesn’t belong to your bedroom. Also, consider investing in the right mattress. Do your best to eliminate noise and light. All these add up and can greatly affect the quality of your sleep.
Get some sunlight for energy
Sunlight keeps your circadian clock working normally. This is an internal timekeeping mechanism that regulates bodily processes, telling the body to ramp up or wind down when it’s time to wake and sleep. Try to get at least 2 hours of sunlight each day, starting off as close to the time you wake up as possible. Reduce artificial light. Blue light — the kind that emanates from electronic screens — can throw your circadian clock off balance when exposed to at night. To minimize this, steer clear of electronic screens 2-3 hours before you go to bed and dim the lights in your home.
Wind down before bed
There are various relaxation techniques you could include in your routine: quiet reading, meditation, breathing exercises, a warm bath, listening to soft music, and so on. Try to avoid things that may put your mind back into “work mode” such as sending or reading emails.
Be mindful of your diet
Food is your body’s chief source of energy, and you want to be sure that you are hitting the recommended daily allowances (RDAs) for all nutrients. Crucial for maintaining normal body function, this can be achieved by choosing whole, nutritious foods for your meals. Stay away from liquor. Alcohol inhibits the production of melatonin, our body’s sleep-inducing hormone. It can even interfere with your breathing patterns during the night. Steer clear of alcohol in the lead-up to your bedtime. Also, steer clear of sugary foods. Although they provide a quick energy boost, the spike in blood sugar triggers insulin release in large amounts, leading to an equally rapid slump. Caffeine late in the day will also affect your quality of sleep leading to lower energy the next morning.
Maintain hydration
Even with enough nutrients and sleep, you will still find yourself drained and lethargic if you are not drinking enough water throughout the day. Water is involved in multiple bodily functions, from breathing to digestion and temperature regulation so keep drinking up.
Get moving
Exercise boosts circulation and raises the body’s oxygen-carrying capabilities. It also improves mitochondrial activity — or the capability of your cells to generate energy — so your muscles can sustain the activity. That makes exercise perfect anytime you start to feel lethargic. A light 10-minute jog or brisk walk can provide a 2-hour energy boost, which is much better than any snack. Do it on the regular, and you will notice a substantial increase in your stamina. It will also help you get better sleep.
Visit a chiropractor to help energy levels
More than just spinal adjustments, chiropractic care is focused on helping your body function at its optimal best. It will relieve you of any issues that might be zapping you of energy, including pain, stiffness, and postural imbalances. It can also be highly effective in addressing sleep disorders.
Poor lifestyle choices and unhealthy habits during the day can greatly hamper your ability to get enough energy during the day, leading to poor sleep, and the cycle continues. Start making the right changes towards healthier habits, and your situation will improve sooner than you imagine.
Meet our Guest!
Dr. Duy Bui is a board-certified chiropractic physician at ReNu Chiropractic Health with offices in Aloha and Beaverton. Chiropractic care not only increases energy but also immunity. People who have proper care get sick less often. Chiropractic care benefits both the body and the mind and has great benefits for children too! Visit ReNu or call (503) 406-2020 for more information.
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