Sometimes it can be really difficult to get out of bed in the morning, and at times the feeling of sluggishness persists even after you rise. It’s tempting to turn to caffeine to provide artificial stimulation; but that can cause a crash later on, and regular caffeine use taxes your kidneys.
What if there was a healthy, bone-smart way to feel energized every morning? Turns out there is – in fact, in today’s post we’re going to look at five of them.
It comes down to incorporating a few healthful habits into your daily routine. The following five suggestions and tips are specific things you can do to face the day feeling energized. And they're all good for your bones.
1. Get Into A Groove
There’s nothing quite like having a morning routine to help you feel energized. A routine means you put less energy into rushing around trying to figure out how to get everything done by a certain hour, because you already know what’s coming. You don’t have to use energy to “reinvent the wheel” each morning.
A routine means the hard work is already done for you; you need only follow the steps you’ve previously prepared. What this routine will look like is entirely up to you. Don’t add stress to the process by trying to mimic someone else’s routine or pack in as many things as possible. Put something together that fits your own personal needs and goals, including your bone health goals.
Your routine might involve a lot of activity, such as going out for a brisk walk, doing some targeted exercise, taking a shower, and then eating a bone-smart breakfast. Or your habits may be more contemplative, such as spending half an hour in meditation or prayer, brewing a cup of your favorite bone-healthy tea, and reading something uplifting before breakfast.
Your family dynamic, personality type, and other factors will all play in to what your routine looks like. The important thing is to create a healthy morning routine and avoid unhealthy habits.
2. Speaking Of Exercise…
Over and over, research has shown that, in addition to a host of other benefits, exercise boosts energy levels. Making vigorous, enjoyable exercise a part of your morning routine not only boosts energy, but is excellent for your bones as well. Exercise helps you start the day with your muscles stretched and limber and your bones and joints aligned, especially if your exercise routine includes stretching.
When you begin the day with exercise, it starts a positive cycle of feeling happier and more energetic, which then motivates you to exercise again. For most people, the biggest hurdle is getting started. That’s why it’s a good idea to make exercise a daily habit.
3. Have A Light Dinner
The Save Our Bones diet is about balance, not strict portion controls. So by “going light” at your evening meal, I don’t mean you need to eat a tiny amount of food. Instead, pay special attention to the pH balance of your last meal of the day by emphasizing alkalizing, easier to digest vegetables and healthful carbs. This, in turn, will positively affect your sleep, and that brings us to the next tip…
4. Go To Sleep When Your Internal Clock Says It’s Time
When I was growing up, my parents would announce at 8pm, “Bedtime!” whether I and my brothers were sleepy or not. Your upbringing may have included a similar routine. But now that we’re adults, it pays to listen to our body. If you’re simply not tired, then don’t make yourself go to bed just because the clock says it’s time. If you do, you’re likely to end up tossing and turning, and falling asleep even later than if you’d simply waited until you felt sleepy.
This works both ways – you may have chosen a bedtime that’s too late, and you deny yourself the opportunity to go to sleep earlier because the clock says it’s too early for bed yet.
There’s nothing wrong with looking at the clock, of course. But it’s a good idea to combine that with listening to what your body is telling you. It’s entirely possible that you’re feeling sluggish in the morning because you simply haven’t gotten enough sleep, whether you’re going to bed too early or too late.
So whether you’re a night owl or a morning lark, it’s a good idea to assess your bedtime routine and make sure you’re getting enough sleep for your bone health as well as your energy levels.
5. Eat Lots Of Fresh Fruits And Vegetables Throughout The Day
Fresh produce is free of preservatives, sodium, refined sugar, artificial colors and flavors, and all the other additives that are found in processed foods. In addition, certain foods and beverages can compromise your kidney function and damage your bones, leading to bone loss and little energy. On the other hand, fresh fruits and vegetables offer not only bone-building vitamins and minerals, but also healthful plant compounds that specifically increase energy.
This comes as no surprise to those following the Osteoporosis Reversal Program. Savers are already well aware of the importance of nutrition in rejuvenating bone, and the big role that alkalizing fruits and vegetables play in bone-smart nutrition.
Bored Of The Same Old, Same Old Every Day?
Don’t get me wrong… I love eating raw, fresh organic fruits and veggies straight out of the fridge. But I also like variety, as I’m sure you do as well. And that’s where Bone Appétit comes in. It’s structured around the Program’s Foundation Foods, which include the fruits and vegetables that contain specific nutrients that nourish your bones.
You’ll be delighted to see all the creative ways you can add these energy-boosting, bone-building foods into your everyday diet. You’ll find creative and flavorful veggie-based dishes like Zesty Zucchini Sticks (page 31), Roasted Eggplant And Red Pepper Soup (page 49), and Sweet Potatoes With Roasted Portobello Mushrooms (page 79).
For those who choose not to eat any animal foods at all, Bone Appétit dedicates an entire segment to delicious vegetarian dishes, with recipes like Pasadena Citrus Pasta (page 81), Superb Pumpkin Casserole (page 72), and Vivian’s Cornucopia Quiche (page 82).
Eat Your Way to Stronger Bones!
Discover over 200 mouth-watering bone healthy recipes for breakfast, smoothies, appetizers, soups, salads, vegetarian dishes, fish, and plenty of main courses and even desserts!
And once you’ll have more energy, you’ll find it easier than ever to prepare bone-building, nourishing meals that keep your energy levels high. And the 30 Day Meal Planner, a free bonus that’s included with the Bone Appétit cookbook, makes it even more of a breeze to plan your daily bone-smart fare. The 30 Day Meal Planner is centered around fruits and vegetables, helping you provide these essential foods for yourself and your family.
Enjoy the wonderful and varied world of bone-smart foods with Bone Appétit!
Till next time,
Comments on this article are closed.
I do try todo what you say, but I do have Epilepsy taking medication causes tiredness and have affect on my bones, plus a rod through my right lower leg causing pain when I exercise alot, thanks for your advice.
So much wonderful information! I forward your blogs to 2 friends who have serious osteoperosis, and often to my siblings. Thank you!
Vivian, did you see an article from the New York times entitled “Osteoporosis patients shunning treatment ” by Gina Kolota?\
People are getting so smart about side effects of the Big Pharma drugs and are refusing to take them.
I think that your web site must have had an effect.
[Please send me an email of your reply if you decide to print it–I can’t get it otherwise.]
I’ve felt more energetic in the mornings since going for a 20 minute run round the local park and joining the local Park Run which I participate in every week, its also a good opportunity to meet other runners and get timed each week, so I can monitor my progress.
I swim first thing in the morning, about 4 mornings a week and that gives me an energy boost and sets me up for the day. ?
I so enjoy all your wonderful information…my life has become so much better for it.
You are an inspiration! Your comments are well taken. G
Thank you Vivian for all the wonderful tips and exercises you send us. I am recovering from several fractures of the spine due to osteoporosis. They have healed and I am now doing physiotheraphy. I enjoy all the information you give us as it encourages me to stick to a routine that is making me stronger every day.