1. Write Down Three Things That Went Well Within The Day
When you’re worrying over what’s gone wrong or what might go wrong next, your body will release more stress hormones – which our bodies weren’t built to do.
“Our brains are Velcro for bad events and Teflon for good ones,” said Elizabeth Cohen, a New York-based clinical psychologist. “This is because it was evolutionarily advantageous to remember where the pain was found, whereas remembering where you encountered joy was less essential for survival.”
Take some time to reflect on the positive by writing down three things that went well during your day. This exercise lets your mind to give equal billing to what’s going right in your life, hitting the brakes on stress hormone surges while helping to protect your energy reserves.
2. Check The Color Of Your Pee
Check your urine color during bathroom breaks. It should be a pale, straw-like yellow to ensure you’re well hydrated. If it’s darker than that, you need to drink more water
“When you’re dehydrated, your blood pressure drops, heart rate increases and blood flow to the brain slows ― all of which can make you tired,” said Niket Sonpal, an assistant professor at Touro College of Osteopathic Medicine in New York.
3. Add Another Dose Of Fiber To Your Meals
Complex carbs found in foods such as seeds, legumes, and whole grains contain glucose - the main energy source for the brain and body. Since they contain fiber, these foods are digested at a slower rate, “providing for more sustained energy over time.”
“Foods with higher fiber have been associated with increased slow-wave sleep, the stage of sleep that’s typically associated with feeling more refreshed the next day,” said Vikas Jain, a sleep medicine specialist at Northwestern Medicine Central DuPage Hospital in Illinois.
4. Take A Few Deep Breaths
Shallow breathing is one of the side effects of stress. Not breathing deeply enough sends a signal to your nervous system that amps up your anxiety even further. Changing your breathing habits by taking a few long, slow breaths reduces the stress response while energizing your cells.
“The more you practice breathing deeply, the more natural it becomes, and over time your body will breathe this way without you having to remember to do it,” said Dori Gatter, a Connecticut-based licensed psychologist.
5. Take 250 Extra Steps
More movement increased blood circulation, which decreases the amount of effort your body has to use to keep your systems running.
“By simply adding 250 more steps to your daily average each week, you’re training your muscles, energy system and mind to move more and get better at doing it,” said Menachem Brodie, an exercise physiologist, and trainer at Human Vortex Training.
6. Drink One Less Cup Of Coffee
The caffeine in coffee blocks certain receptors in your brain from receiving adenosine - a neurotransmitter that causes fatigue.
Although caffeine prevents your brain from receiving adenosine, it doesn’t stop your body from producing it. Once the caffeine wears off, the buildup of adenosine causes you to crash, creating a vicious, energy-sapping cycle.
7. Double Your Chews
Chewing is a super-important part of the digestion process. Getting munch makes it easier for your body to break down the nutrients in your grub and convert it into energy.
“The optimal number of chews per bite is unclear. However, it’s been suggested that you may need to chew food 25 to 40 times to enjoy the appetite regulation benefits,” said Edwina Clark, head of nutrition and editorial content at Raised Real.