Are you feeling burned out from all the hustle and bustle and stress of the holidays? Many people do experience being burned out and fatigued after juggling all their usual busy lifestyle routines with the added travel, shopping, cooking and family holiday traditions added in. We have some natural solutions to help you get your energy level back on track and ready to face the new year.
Burned Out? – Energy Boosting Foods
The types of foods you eat can affect your metabolism and the chemicals in your brain. These then have an effect on your mood and your level of energy. Foods that keep your blood sugar balanced and that help release brain chemicals that are mood boosters can help give you an energy boost when you are feeling burned out. Epinephrine, norepinephrine and dopamine are the chemicals in the brain that influence our energy and mental focus. When these are high, our energy levels are high. Increasing serotonin levels in the brain can also help with energy as it is a natural antidepressant.
Eating foods with carbohydrates from whole grains such as wheat bread, brown rice, and cereals can help increase levels of serotonin and are absorbed slowly by the body which means they help keep blood sugar levels stable. One study showed that people eating fiber rich cereals such as bran every day were found to be less tired than those who didn’t. Findings were thought to be attributed to the fiber flushing out toxins that can be an energy drain. Foods that have the amino acid tyrosine help boost levels of dopamine and norepinephrine. This would include lean meats like pork, chicken, beef and turkey.
Eating foods rich in iron can help your energy level too as iron is needed to make the hemoglobin for red blood cells to take oxygen around the body. Foods that are rich sources of iron include oysters, red meat, egg yolks, spinach, liver and artichokes. The body also needs magnesium to convert sugars into a form the body can use for energy. Nuts such as cashews and almonds are high in magnesium as is halibut and bran cereal.
Stress of any kind is an energy drain. Eating foods rich in vitamin C and omega-3 fatty acids can help lower stress hormones giving you more energy in the long run. Vitamin C is found in oranges, grapefruits, papaya, red bell pepper, broccoli, kale, kiwi and strawberries. Omega-3 fatty acid is found in fatty fish, bluegreen algae, nuts and seeds. Dark chocolate can also lower stress hormones and the caffeine and theobromine in it are natural mood and energy boosters.
Another way to boost your energy level is drinking water. Dehydration can deplete energy and slow down metabolism. You can also drink other unsweetened drinks, eat fruits and veggies with natural water and add foods that absorb water while being cooked to help stay hydrated.
Burned Out? Energy Boosting Supplements
Recent research has found that DHEA plays a vital part in cellular energy production. As we age, our bodies produce less and less DHEA, which means that we feel less and less energetic. Taking a supplement with DHEA can increase energy with just 100 mg per day.
Glycogen is the fuel that is stored in our livers and converted to glucose when we need a quick burst of energy. Our bodies need glycogen any time we are under stress or need a quick energy fix. The best sources of glycogen are meats including liver and most cuts of meat. Another alternative is properly processed blue-green algae from Klamath Lake. This algae’s cell wall is made up of glycogen that your body can use right away. AFA blue-green algae also contains easily assimilated nutrients including: essential fatty acids, active enzymes, vitamins, amino acids, minerals, proteins, complex sugars, and phytonutrients that provide your body with nutrients it can easily use for better energy.
PEA has been shown to elevate mood and increase the quality of life. Not getting enough PEA can make it difficult to learn new things, make quick decisions, form new memories, stick to a diet, find pleasure in life and be in a good mood. According to the Natural Research Council of Canada, two foods very high in PEA are AFA blue-green algae and cheddar cheese.
If you have poor digestion, absorption of any nutrients can be a problem which means your body is not getting the nutrition it needs to produce energy. Probiotics like acidophilus and bifidus, both of which increase your body’s ability to absorb nutrients, from both supplements and the food you eat, are a simple way to improve digestion. These friendly bacteria that live naturally in our guts are responsible for producing B vitamins, which contribute to good mood and energy production. Supplementing your diet with quality probiotic supplements can help keep a healthy supply of these friendly bacteria working for you.
To give your body additional support in the digestive process, take one to two capsules of enzymes with each meal. Enzymes help your body break down foods more quickly and efficiently so your body doesn’t have to work quite as hard to process your food. When you are feeling burned out, it is especially helpful to help your body save energy. Another way to save a little energy is to get your AFA bluegreen algae, probiotics and digestive enzymes in these convenient daily packets. Great for grabbing to take with you on the run and to avoid having to mess with several different bottles.
Convenient Supplement Packets For On the Go People
Another way to make getting a lot of supplementation for improving energy in a convenient daily packet is with this box of packets filled with supplements with natural ingredients that include bluegreen algae, a variety of medicinal mushrooms, plant-based proteolytic enzymes–bromelain, papain, protease, lipase, and serratiopeptidase – standardized turmeric, noni, and gingseng. Tumeric is good for increasing serotonin in the brain and has been used in Chinese medicine for a very long time to treat depression. Bee pollen is reported to have a high amino acid content useful for stimulating memory and concentration. Wheatgrass juice has been found to provide nutrients that support brain health and clearer thinking. Ginseng is known for its usefulness in improving cognitive function, preventing fatigue and increasing energy and the mushrooms in this combination of supplements have been shown useful for everything from increasing mental clarity to providing cellular support and nutrition.
Burned Out? Other Energy Boosters
1. Exercise is another way to get a mood and energy boost when feeling burned out. 15 to 20 minutes a day of exercise that gets your heart rate going can lower stress hormones, help reduce symptoms of depression and boost endorphins in your brain.
2. Breakfast really is an important meal to get your day off to a good start. If you are experiencing a feeling of being burned out, then absolutely don’t skip breakfast. Eating a breakfast that starts your day out with fiber and nutrition from carbohydrates from whole grains, some good fat and a lean protein will get your mood and energy level ready to face the day and keep your levels steadier throughout the day.
3. Dealing with stress is another must if you are already burned out. Stress will just decrease your already depleted energy levels even more. Find a way to cope with your stress and make time to do it. Stress coping techniques vary from individual to individual. While many find activities such as yoga, deep breathing techniques, meditation, and guided imagery to help relieve stress, others find a relaxing hobby or taking a walk in nature more to their taste. Whatever way works for you, find a way to decrease your level of stress.
4. Eating several small meals during the day instead of the traditional 3 meal a day plan, can help keep blood sugar levels stable, and keep energy and mood levels stable. Including a lean protein, a monounsaturated fat and a whole grain carb food with each of your small meals or snacks throughout the day will support your body with the nutrition it needs to maintain and balance energy levels.
We mostly enjoy the holidays and spending extra time with family, but it can sure be exhausting, stressful and deplete our resources leaving us burned out when it’s all over. Give some of these natural solutions tips a try and get your energy level back on track. We hope you have a happy, energy-filled, motivational and peaceful holiday season and new year.