Health and Wellness Journal Vol. 1 Post 2

8 Ways to Boost Your Energy by Joy Bauer

Tired of feeling tired? Don't let your days drag by - try these tips to help increase your energy and stay alert.

Get enough sleep
Research proves that sleep deprivation can be detrimental to your health and weight - so aim for seven to nine hours of shut-eye each night.

Avoid late-night, high-fat meals
Eating high-fat, high-salt, high-calorie meals before bed is a huge no-no. Besides leading to weight gain, these foods can zap your early a.m. energy and make it hard to get out of bed - sort of like a hangover.

Eat breakfast
Numerous studies have shown that eating a healthy breakfast can help people feel better both mentally and physically during the morning hours. Only a high-protein breakfast does the trick, because protein eaten early helps to keep you feeling full and alert throughout the day.

Enjoy some java
Caffeine is currently the most widely used stimulant in the world, and scientific studies confirm that caffeinated beverages like coffee can help keep you temporarily alert and focused. The jolt from caffeine typically peaks within the first hour and can linger in your system between three and eight hours, so adjust accordingly.

Keep you body hydrated
Water is necessary to maintain a healthy body and a clear mind. The Institute of Medicine recommends about 13 eight-ounce cups of fluid per day for men and nine for women - and even more if you live in a super-hot climate or are very physically active.

Eat every four to five hours
The four-to-five hour eating strategy can dramatically prevent dips in your blood-sugar levels. Eating consistently throughout the day provides your brain and body with a constant source of fuel.

Limit refined carbohydrates
Concentrated sources of sugar like soda and other sweetened drinks, candy, baked goods, jam and syrup can create radical spikes in your blood sugar - which often leaves you feeling tired a couple of hours later. To help lessen volatile blood-sugar swings, limit refined carbs and stick to high-quality ones: vegetables, fruits, whole grains, beans, peas, and lentils.

Incorporate soluble fiber and protein
Foods rich in soluble fiber have the ability to slow down the absorption of sugar into your blood and therefore help to level out spikes and dips in your blood sugar - and energy. Also, incorporate protein into meals and snacks whenever possible, which also slows the absorption of carbohydrates into the blood.