Everyone has days when they feel sluggish or out-of-sorts. Most people then reach for caffeine, usually in the form of sugary or artificially-sweetened soft drinks or coffee.
Instead, it makes sense to take the Save Our Bones approach and get to the root of the problem. Today, we’re going to do just that.
You’ll discover what is making you tired so you can feel more energized throughout the day without having to drink lots of caffeine-containing beverages.
I can’t wait to show you three ways you can overcome tiredness and its detrimental effects. Because, as we’ll also discuss today, low energy can negatively affect your bone health (something your doctor will never tell you).
Lack Of Energy Has A Ripple Effect
Feeling tired during the day feels miserable, but that’s not the only problem with daytime exhaustion. When you’re sluggish, you aren’t motivated to engage in bone-healthy activities like walking and other weight-bearing exercises
Low energy affects your nutrition, too – you’re a lot more likely to throw a processed packaged meal into the microwave or turn to fast food when you’re tired instead of taking the time to prepare a bone-healthy meal.
Even though preparing bone-healthy foods can be as easy as making a smoothie, exhaustion certainly decreases your motivation.
So let’s look at these three habits that can make you tired, so you can begin to take steps to change them into positive, energizing ones.
1. You Eat At Your Desk Or Don’t Take A Lunch Break
Did you know that spending just 20 minutes out in nature – not walking along a city street – can rejuvenate your energy and mood? Staying behind your desk or eating lunch in the same space where you’re working all day can create a sense of monotony and tiredness.
But if you take that lunch hour – or even just half of it – to get out into a natural setting, you’ll feel much better for the rest of the afternoon. If you absolutely can’t get away, try surrounding yourself with pictures and even sounds of nature. Surprisingly, this can be very effective; a remarkable study has shown that imagining and remembering time spent in nature has a beneficial effect similar to actually being outside.
Five-hundred and thirty-seven college students were asked to participate in several comparative exercises. For example, in one experiment, they took a 15-minute walk indoors or along a tree-lined river path. In another, the students took time to imagine various scenarios: indoors or outdoors, alone or with others, active or sedentary. Using diary entries, the researchers tracked the students’ moods, energy, social interactions, and activity level.
The results were clear: the participants who spent time in nature or imagined themselves in natural settings felt more energetic.1 Another fascinating finding in this research is that being in nature has more benefit that just being outdoors1 (such as in a suburban neighborhood or city sidewalk). So feelings of energy after being outdoors can’t be attributed to the mood-boosting, uplifting effects of exercise and social interaction alone.
Taking some time to listen and view natural settings – even in your imagination – can lift the doldrums and infuse you with more vitality.
2. You Restrict Carbohydrates
The carb-cutting fad has not disappeared, and many people still take the low-carb approach to nutrition and weight loss. But your body needs healthful, complex carbohydrates, particularly for energy.
When I say carbohydrates, I’m not referring to acidifying breads or pastas, but rather complex carbs found in fruits and vegetables.
A Tufts University study confirmed and expounded on the fact that carbs are necessary for energy production. Since the body can manufacture but not store glucose, it must have a steady supply. It uses carbohydrates to produce glucose, your body’s “brain fuel.”
To explore this point, researchers gave 19 women between the ages of 22 and 55 a choice of diets. Nine chose a low-carb diet and 10 chose a low-calorie, macronutrient-balanced diet. After one week, the participants were assessed.
The study concludes that:
“Low-carb dieters showed a gradual decrease on the memory-related tasks compared with the low-calorie dieters.”2
More research shows that carbohydrate-restrictive food selection affects mood as well. A 2006 report notes various studies that all indicate high-protein, low-carb diets are associated with depression, whereas healthful, complex carbohydrate ingestion was associated with better moods.3
If you’re following the Osteoporosis Reversal Program, then you’re already consuming the proper amount of complex carbohydrates balanced with protein. The 80/20 plan (80% alkalizing foods and 20% acidifying) along with the Foundation Foods checklist is the perfect recipe for feeling energized during the day.
Your Posture Is Slumped
When it comes to feeling energized, how you hold your body makes a significant difference. A slumped posture greatly reduces your oxygen intake, setting the stage for acidifying carbon dioxide to accumulate and sap your energy. In addition, if you sit up straight, you can mimic the “power pose” we talked about in a recent post. Research clearly shows that how you hold your body affects your brain, mood, and self-image.
Feeling confident and full of life is definitely a motivator to exercise more. And the good news is, the more you exercise, the better your mood and the greater your energy, which encourages you to exercise again.
Take Exercising For Your Bones to the Next Level!
Learn the 52 exercise moves that jumpstart bone-building – all backed by the latest in epigenetics research.
You’ll find that the Densercise™ Epidensity Training System fits the bill perfectly for staying motivated and increasing energy while building stronger bones. For one thing, Densercise™ can be done anywhere, any time without special equipment; so you can easily work it into your lunch hour to help boost your energy for the afternoon (even better if you can do some Densercises in a natural setting!).
If you’d like to share exercise tips or bone-healthy ways you’ve overcome low energy, please feel free to share with the community by leaving a comment below.
Till next time,
1 Ryan, Richard M., et al. “Vitalizing effects of being outdoors and in nature.” Journal of Environmental Psychology. November 2009. 30(2010) 159-68. PDF. http://www.selfdeterminationtheory.org/SDT/documents/2010_RyanWeinstenEtAl_JEVP.pdf
2 D’Anci, Kristen E. “Low-carbohydrate weight-loss diets. Effects on Cognition and mood.” Appetite. February 2009. Vol. 52, Issue 1, pages 96-103. Web. http://www.sciencedirect.com/science/article/pii/S0195666308005515
3 Coelho, Jennifer S,; Polivy, Janet; and Herman, Peter C. “Selective carbohydrate or protein restriction: Effects on subsequent food intake and cravings.” Appetite. May 2006. Pages 352-360. PDF. http://www.eetonderzoek.nl/publikaties/coelho_appetite_2006.pdf