Do you frequently wake up feeling sluggish and require caffeinated beverages to get through the day? If this sounds familiar, it’s time to develop an energy management plan that will benefit your lifestyle. Your energy is a limited resource, much like the money in your bank account. The amount of energy you start the day with varies from person to person and is influenced by factors such as age, sleep, stress levels, medical conditions, and lifestyle.
According to the 2020 Dietary Guidelines for Americans, a healthy and balanced diet consisting of high fruits and vegetables, lean protein, low-fat dairy, and whole grains is essential for optimal energy levels. Opt for fresh or frozen fruits and vegetables, nutrient-dense dark leafy greens and broccoli, and orange vegetables like carrots and sweet potatoes to provide you with energy throughout the day. Choose from various fish and legumes for healthy protein options and aim to eat 3 ounces of whole-grain cereals, bread, rice, or pasta daily.
Sleep is essential for a successful and energized day, and most adults need at least seven to eight hours of shut-eye per night. If you struggle with sleep, take note of your sleep patterns, such as how much you sleep each night, factors that contribute to your sleep, how rested you feel, and how much energy you have during the day. Try implementing sleep strategies such as creating a relaxing environment, minimizing light and noise, establishing a bedtime routine, managing stress, and turning off electronic devices.
Maximize your time spent with people who radiate positivity and have similar interests to energize and excite you. Conversely, set limits and boundaries to conserve your energy around people who do not refill your energy reserves.
While news consumption is essential to staying informed about the world, it is also crucial to minimize exposure to stories of suffering to focus on recognizing the good in life. Getting regular exercise, doing something meaningful every day, and thinking positively about others are all ways to conserve energy.
In the words of an unknown speaker, “You’ll feel better with each step you take toward this important self-care investment.” So ditch the quick fixes and focus on developing an energy management plan to reap the benefits of a happier, healthier, and more productive lifestyle.