Boost Your Energy Levels In 3 Easy Steps

Our body’s energy levels carry a detrimental impact on our quality of life. Without enough energy, we become easily fatigued, leading to other (and more severe) complications like difficulty concentrating, irritability, poor sleep patterns, and trouble performing our day-to-day tasks. Feeling tired can come with the territory of working hard and leading a busy life. But, in order to maintain productivity in our jobs, enjoy our hobbies, and keep our relationships healthy, we need to make sure our bodies are getting enough energy to sustain us. Here are a few pointers on how to boost your energy levels in 3 easy steps.

1. Control Your Stress

Do you notice that you feel extra fatigued coming home from a stressful day at work? That’s because when we’re stressed, our body activates what’s called the “fight or flight” response that triggers a surge of hormones like adrenaline and cortisol. When these hormones are activated, heart rate increases and the body’s blood pressure will spike. This reaction requires a lot of energy, leaving you feeling drained and exhausted. Additionally, when the body experiences high levels of stress, our sleep patterns suffer which further contributes to the crazy cycle of fatigue. This is why it is so important to control your stress levels in order to maintain a healthy level of energy. You can’t control the circumstances that cause stress, but you can control your reactions to your stressors. Take deep breaths and know when you need to take a break to unwind. Your body will thank you later!

2. Fuel for Energy

Food is the body’s fuel that keeps us energized throughout the day. The main nutrients that provide energy to the body come from carbohydrates, proteins, and fats, so you’ll want to consume the proper amounts of each category for optimal results. The nutrients that come from these food categories are broken down into simple sugars, amino acids, and fatty acids, then stored as chemical energy in the body. While each body is different and you should consult your nutritionist before making changes to your diet, generally speaking, most adults should be consuming 45-65% carbs, 10-35% in proteins, and 20-35% fat.  Eating the right foods and in their proper amounts will help you feel energized and sustained throughout the day. Examples of high-energy foods include:

  • Whole grains
  • Nuts, seeds, and nut butter
  • Lean proteins (chicken, fish, turkey)
  • Olive oil and avocado
  • Yogurt and cheese
  • Legumes and lentils
  • High-fiber snack bars

3. Evaluate Your Hormones

Hormones also play a key role in regulating our energy levels. When your hormones are in balance, they are able to effectively regulate energy production, utilization, and storage. As we talked about earlier, cortisol (our stress hormone) is responsible for raising energy levels in the body during times of stress. A lack or over-adundance of cortisol can lead to fatigue and low energy levels. Other hormones, such as adrenaline and thyroid hormones, are also involved in regulating energy levels. If you’re noticing that you consistently feel exhausted or that you never get enough rest, we recommend that you schedule an appointment at Exceed and have your hormones evaluated.

If you feel like you’ve lost your energy and spark that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

Rekindle An Emotional Connection With Your Spouse

To live a healthy life, it’s essential to focus on the importance of our physical well-being, but we should also remember that our overall health is more than just the physical aspects – we don’t want to forget how important it is to keep our relationships healthy. Being in a relationship where both parties share a strong emotional connection has been proven to increase one’s quality of life and overall health. But let’s face it, our lives can become busy and monotonous; it’s easy to slip into our weekly routines and put our relationships on the back burner. Much like exercising at the gym to build muscles, we need to work out our relationship muscles to keep our emotional connections strong and healthy. Here are a few tips to help you rekindle an emotional connection with your spouse.

Be Spontaneous

Spontaneity keeps the excitement alive in our relationships and gets us to think outside of the box. It also helps us to be more trusting and curious. Every once in a while, do something spontaneous with your spouse. It can be something small and simple or big and exciting. For example, instead of eating dinner on the couch in front of the television, have a candlelight dinner at the dining table. If you’re looking for a big adventure, you can plan a surprise date and take your partner to a night of salsa dance lessons. Either way, adding some spontaneity to your relationship will create new and fun memories with your partner and will allow you to enjoy each other outside of your normal element.

Be Intentional

As we get wrapped up in the businesses of our daily lives, we can let significant time pass without checking in on our spouse to have a meaningful conversation. Being intentional about reconnecting is essential to maintaining an emotional bond and building intimacy. You and your partner should both feel confident and safe sharing everything from your biggest fears to life ambitions and dreams. Ask your spouse what they enjoyed most about their day and what they wish they could have done differently.

Don’t be afraid to pose the hard questions and grow your relationship! Ask your partner if there are any ways that you could better show love towards them. This requires vulnerability and you might feel uncomfortable at first, but these conversations will help you and your spouse learn more about each other and grow into a deeper relationship.

Set Goals Together

It’s good to have individual goals for self-improvement, but developing common goals for you and your spouse to achieve together is also important. Having a goal to work towards will build teamwork and connection. As you strive towards your goals, struggle, and achieve, you’ll grow closer together in trust and compatibility. Again, your goals can be big or small! You can resolve to build a healthier life together through exercise and diet, or you can set a large goal like buying a home or saving money for a vacation. Whatever the goal is, choose something that both you and your spouse feel passionately about.

If you feel like you’ve lost your vitality, spark, or the drive that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.