We’re all busy. We all wish there was more time in the day to get things done. And we all go through phases where we over-prioritize all the unimportant things in our lives and under-prioritize our health. This is what we have aptly titled “The Low Priority Health Plan,” and it’s a guaranteed way to be tired, sick, and moody all the time.
It should come as no surprise that the number one health complaint from our patients is a lack of energy. There are so many factors in energy production – mental, emotional, physiological, even spiritual – that when one of these areas is off it can lead to any one of the numerous forms of fatigue. Fortunately, there are some simple things you can do everyday to optimize your energy levels even when your health might not be getting the attention it deserves. Here a 5 tips – in no specific order – that will help you have more energy to get through the day and get stuff done.
1. Go to bed at the same time every night. Establishing a consistent sleep cycle will improve the quality of your sleep and help you feel more refreshed in the morning.
2. Wake up at the same time every morning. Like a consistent sleep cycle, a consistent wake cycle (and a consistent circadian rhythm) will help optimize hormone levels and thus significantly reduce fatigue. As a bonus, it will also help greatly with fat loss.
3. Drink plenty of water. Water is essential to life and to all of the physiological processes required for energy production. It is best to shoot for ½ to 1 oz of purified or filtered water for each pound of body weight (e.g., a 200 pound person would drink 100 – 200 oz of water everyday).
4. Eat breakfast. It deserves repeating: breakfast is the most important meal of the day. Not eating a healthy breakfast and wondering why you don’t have energy is like not putting gas in your car and wondering why it won’t run.
5. Eat most of your calories earlier in the day. A general rule of thumb is to have eaten more than 50% of your daily calories by the halfway point of your day. A good way to accomplish this is to make your meals smaller as the day progresses, so breakfast would be the biggest meal of the day and dinner the smallest meal.
There are a ton of additional things you can do to improve your energy levels (like get tested for nutrient deficiencies , gastrointestinal health , and opportunistic organisms), but these five simple tips will go a long way in helping you feel better throughout the day.