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
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
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.