Summer is upon us and the better weather brings out the energy in all of us, especially compared to our idle winter states.
We’ve been seeing more runners, cyclists and, in general, people getting outside a bit more.
Having a bit more energy in summer is great, but other than the caffeine fix most people go for as a quick pick-me-up, what other energy-boosting strategies are there with greater results?
Here are the 10 BEST energy-boosting strategies that have been proven to work:
QUICK FIXES – when you need an instant hit of energy…
PULL YOUR SHOULDERS BACK
Walking with a slouched posture drains energy whereas, walking upright with an open chest does the exact opposite. Why? Scientists say a positive, optimistic body posture opens up the same biological pathways that exercise works on to increase energy. (REMEMBER – Bad posture is often a sign of a Structural Shift, learn more here: Structural vs Traditional Chiropractic).
DRINK THREE GLASSES OF WATER
Even mild dehydration affects energy levels. When people drank three glasses of water as part of a UK study, their brain reaction times were 14 percent faster afterwards. This is partly due to the fact that dehydration temporarily shrinks the brain.
- Now the point to mention here is that this strategy only works if you are dehydrated, and would not offer as much benefit when you aren’t dehydrated. REMEMBER your requirement for water is different every day – dependant on activity levels and temperature among many other factors.
EXERCISE FOR 20 MINUTES
By exercising (I prefer the word MOVING your body) for at least 20 minutes, you can increase your energy levels by 47 percent; enough to improve your mood for the rest of the day.
A single dose of exercise (MOVEMENT) temporarily regulates the levels of hormones, such as endorphins and leptin, as well as the neurotransmitter dopamine, to boost your motivation and energy; this is especially 30% powerfull when done in the morning.
WEAR MORE RED CLOTHES
Red is a colour that temporarily boosts your energy, so your reactions are faster, and stronger immediately after ‘seeing red’. Due to the colour’s natural association with things like danger, emergencies and caution – when you see it, your brain is subconsciously nudged into a more heightened state.
SKIP THE SNOOZE BUTTON
Just before you wake up, your body reboots itself, raising your temperature, heart rate and cortisol levels. By getting out of bed when your alarm goes off, you’ll start your day more energised.
THE LONG-TERM STRATEGIES – build and maintain long-lasting good energy levels by…
EXERCISING AT LEAST THREE TIMES A WEEK (IDEALLY GET SOME MOVEMENT EVERY DAY)
After six weeks, your energy levels will be 20 percent higher. The energy boost is probably due to the long-term effect regular physical activity has on parts of the central nervous system that are involved in increasing energy and reducing feelings of fatigue, rather than increased fitness.
GOING ‘GREEN’ REGULARLY
Spend 20 minutes a day in a natural setting to consistently boost your energy. Being outside isn’t enough to boost energy levels on its own – it’s ‘nature’ that really does the trick. Spending time in nature decreases activity in brain regions associated with negative thoughts and feelings – the same feelings that zap energy.
Being outside also gives your body a chance to produce more Vitamin D. This is important for the sunnier months since we can build up our stores for the winter. Vitamin D is vitally important and has been found to help regulate up to a thousand genes in your body including a few important to longevity and healthy aging.
SPENDING MORE TIME STANDING
Stand up for at least 60 minutes more than you currently do, and over time your energy levels will improve. One theory is that sitting less leads to higher levels of two chemicals that fight fatigue.
Give this a try:
Stand up, get on your toes, and lift your fingertips as close as you can to the ceiling. Keep the stretch expanding for several seconds, feeling it in your calves, your abdomen, your shoulders, your arms, your fingers. After a few seconds, relax, take a few deep breaths, and do it again. By doing this, you activate almost every muscle you have, sending oxygen-rich blood throughout your body.
EATING MORE FIBRE
There is a clear connection between fibre-rich diets and energy; you’ll boost alertness and reduce fatigue by 10 percent by eating enough fibre every day. Fibre bumps up the number of friendly bacteria living in the digestive tract and keeps you feeling fuller for longer, both of which help to maintain energy levels.
Where to get fibre?
VEGETABLES
Each strategy will offer a benefit both to your energy and your long-term health, but for optimal success and optimal health regularly engage with as many of these strategies as possible.
Give it a try and see what difference it makes for you.
Go on, your recovery starts now!
Dr. Ryno Tope is a Doctor of Chiropractic, a member of the New Zealand Chiropractic Association, and owner of Structural Chiropractic in Hastings, Hawke’s Bay. Dr. Tope focuses on an area of chiropractic called Structural Correction and has been in practice for 6 years. You can reach Dr. Tope at drryno@structuralchiro.co.nz or 06•651•1004. You can also follow the Structural Chiropractic Facebook page (www.facebook.com/StructuralChiropracticHB).
