Feeling blah by mid-after­noon? Try these nat­u­ral se­crets to all-day en­ergy

Amazing Wellness - - CONTENTS - By Vera Tweed

Find your get-up-and go with­out the cup o’ joe with these nat­u­ral se­crets to all-day en­ergy.


up tired? Hit­ting a wall around 3 p.m.? Or maybe you’ve no­ticed that your en­ergy lev­els are not what they used to be. Most of us can iden­tify with want­ing more en­ergy to en­joy life. Feeling full of vi­tal­ity doesn’t have to be com­pli­cated or hard. Here are a hand­ful of our fa­vorite nat­u­ral ways to fix your en­ergy cri­sis.

Su­per­food Pow­ders

Green pow­ders Chloro­phyll, which gives green plants their color, helps the blood carry more oxy­gen, which boosts en­ergy lev­els and gen­eral well-be­ing. Chloro­phyll also en­hances the body’s abil­ity to elim­i­nate tox­ins, help­ing in­crease en­ergy pro­duc­tion. Green foods pow­ders are a con­cen­trated source of chloro­phyll and in­clude chlorella, spir­ulina, kelp, and moringa.

Su­per­juice pow­ders

The next best thing to fresh juices, su­per­juice pow­ders de­liver a lot of nu­tri­ents in a con­cen­trated form. Pop­u­lar ones in­clude wheat­grass juice, beet juice, acai, aloe vera, and goji.

En­ergy Sup­ple­ments

A Ba­sic Multi A lack of es­sen­tial nu­tri­ents, found in multivitamin and min­eral sup­ple­ments, can im­pede nor­mal en­ergy pro­duc­tion. And cer­tain nu­tri­ents di­rectly im­prove en­ergy pro­duc­tion.

Green Tea Both green tea and sup­ple­ments of EGCG, the key an­tiox­i­dant in green tea, boost en­ergy, im­prove stamina, and in­crease men­tal alert­ness. Green tea pro­vides a more gen­tle dose of ca eine than a cup of coffiee to en­hance en­ergy. Matcha, nely ground green tea leaves, is another op­tion. Matcha fans re­port sus­tained en­ergy and alert­ness with­out the jit­ters that are as­so­ci­ated with cof­fee.

CoQ10 A vi­ta­min-like sub­stance, CoQ10 feeds mi­to­chon­dria, tiny en­ergy-gen­er­at­ing parts of cells, but its lev­els de­cline with age. CoQ10 is es­pe­cially im­por­tant for healthy func­tion of the heart and other mus­cles, and for ath­letes, whose nat­u­ral stamina is con­stantly chal­lenged. Many peo­ple with chronic fa­tigue, bromyal­gia, and heart disease have ex­pe­ri­enced dra­matic im­prove­ments in en­ergy af­ter tak­ing the sup­ple­ment. In sup­ple­ments, ubiquinol is the most ab­sorbable form of CoQ10.

Cordy­ceps Tech­ni­cally a fun­gus that grows on cater­pil­lars in Ti­bet (giv­ing it the nick­name “cater­pil­lar fun­gus”), cordy­ceps is an ex­cel­lent en­ergy-build­ing mush­room with a long his­tory of use in Chi­nese medicine. In fact, cordy­ceps has been used by Olympic ath­letes to im­prove per­for­mance. It in­creases en­ergy with­out caus­ing jit­ters. It is also great for im­mune health.

Ri­bose “Ri­bose is what the en­ergy mol­e­cules in our bod­ies are made from,” says Ja­cob Teit­el­baum, MD, au­thor of e Fa­tigue and Fi­bromyal­gia

So­lu­tion. Our bod­ies make it from food but may fall short, es­pe­cially when there is ex­tra de­mand for en­ergy, such as in ath­letic events or due to

fi­bromyal­gia or heart disease. Ri­bose is avail­able in chew­able tablets, cap­sules, and pow­der.

The En­ergy-Sleep Con­nec­tion

Al­though it may seem like a no-brainer, sleep de­pri­va­tion is a ma­jor rea­son for high stress and low en­ergy, but it is of­ten over­looked.

In a sur­vey of 1,000 peo­ple by the Bet­ter Sleep Coun­cil (bet­ter­sleep.org), half said they don’t get enough sleep, and four out of five felt that lack of sleep in­creases stress. How­ever, fewer than half of those who lacked sleep took any spe­cific ac­tion to cor­rect the sit­u­a­tion. Symp­toms of sleep de­pri­va­tion in­cluded slug­gish think­ing,

Ex­po­sure to nat­u­ral light dur­ing the day makes it eas­ier to sleep an boosts en­ergy

feeling cranky, and even hal­lu­ci­nat­ing.

Al­low­ing enough time for ad­e­quate sleep and keep­ing a reg­u­lar sleep-wake sched­ule are start­ing points, but may not be enough.

Give Screens a Rest

The hu­man body has an in­ter­nal clock, or cir­ca­dian rhythm. It’s de­signed to make us sleep in the dark and wake up in day­light, but in­door light­ing dis­rupts that clock. Blue light, a par­tic­u­lar type of light em­anated by com­puter and smart­phone screens, is the worst. When we look at these screens be­fore bed, blue light sup­presses nat­u­ral pro­duc­tion of mela­tonin, the sleep hor­mone, mak­ing it harder to fall and stay asleep. Yet, ac­cord­ing to e Vi­sion Coun­cil (the­vi­sion­coun­cil.org), three of four adults check their dig­i­tal de­vices within the hour be­fore bed, a habit worth chang­ing.

In­stead, read a real (print) book be­fore bed. Re­searchers at Har­vard Med­i­cal School com­pared the e ects of read­ing an ebook with a tra­di­tional, printed book at bed­time. They found that ebook read­ers took longer to fall asleep, pro­duced less mela­tonin, and were less alert in the morn­ing.

Get More Day­light

Be­ing ex­posed to more nat­u­ral light dur­ing the day makes it eas­ier to get bet­ter sleep and boosts en­ergy. Re­searchers at North­west­ern Medicine and the Uni­ver­sity of Illi­nois at Ur­banaCham­paign found that of­fice work­ers with win­dows slept an av­er­age of 46 min­utes more per night than peo­ple in win­dow­less of­fices, and were more physu­cally ac­tive and en­er­getic. Other re­searher, at the Uni­ver­sity of Colorado Boul­der, found that a week­endto re­set ourof camp­ing­nat­u­ral bodyis enough­clock and im­prove sleep.

On a fi­nal note: If you’re feeling chron­i­cally tired, other fac­tors such as a poor diet or a nu­tri­ent de­fi­ciency could be at the root of your fa­tigue. Start with your diet—eat­ing real, whole foods is the best thing you can do to in­crease your en­ergy lev­els. Ad­di­tion­ally, con­sider see­ing a natur­opath to rule out any un­der­ly­ing health is­sues and cor­rect body-wide im­bal­ances. Visit natur­o­pathic.org to find a li­censed doc­tor in your area.

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