Good News Tucson - A Family Values Publication

Health Tips by Rachael Martin MS, RD

Five Quick Ways to Improve Your Energy Today

1. Hydration. (you’re probably tired of hearing this one!).

Inadequate fluid in your system zaps your energy. You become bloated and fatigued. Remember that any non-caffeinated beverage counts, but water is definitely the best. Go for at least 2 to 3 liters per day.

2. Watch Your Caffeine and Sugar Intake.

Caffeine is a good energy booster, but can backfire if you are sensitive to it. It can dehydrate you and for some people the lift doesn’t last. Sugar also can give an energy boost, but refined sugars don’t provide lasting energy. If you crave sweets, try some dried fruit or granola instead of candy and other refined sugars.

3. Obvious, but – Are You Sleeping?

We really do need about 8 hours of sleep at night. Maybe you need more or even a nap. If you can, follow your body’s signals. If your life interferes, look into prioritizing (often easier said than done) to get your rest.

4. Take Care of Yourself First.

I call this the “airplane emergency analogy.” Give yourself the oxygen before those who need your help around you. If you take care of yourself first, you’ll be in better shape to tackle work projects, and deal with co-workers and family members. This tactic is personal to you—whatever “taking care of you” means to you is what you need to do.

5. Get Enough Vegetables, Fruits, and Healthy Fats.

Bring vegetables and fruit along for snacks. Fruit and vegetables are packed with energy and fat snacks (like nuts) provide long-lasting energy.

Life is often a whirlwind, and providing yourself with good nutrition helps a great deal. Try carrying a “food bag” with good things in it to avoid the fast-food, convenience store traps. Here’s to wishing you an energy-filled day!

Rachael Martin, M.S., R.D. is the owner of Eating and Body Image Solutions, a nutritional therapy and consulting business. She also works as a freelance writer and speaker on nutritional topics. Her specialties include mental health nutrition, eating disorders, weight management, longevity nutrition and PCOS. She can be reached at 235-1568 or at ebis-rd@earthlink.net