Are you falling asleep at your desk? Can’t get through the afternoon without the boost caffeine and carbohydrates can temporarily give you? Is getting out of bed in the morning your biggest challenge of the day? If you answered ‘yes’ to any of these questions, you would benefit from a thorough dietary and lifestyle evaluation.
The first step in doing this is to keep a diet journal. Don’t delay! Take a moment to get a free one right here: 7-day Diet Journal
1. Begin recording everything you eat and drink through the day, being sure to write down how much you’re eating. For example, did you have two plates of pasta or just one? Did you go for the largest size coffee or the small? Approximately how many almonds did you eat? This exercise will bring a consciousness to your eating patterns, and can be very informative. It will reveal tendencies and patterns, which can serve as excellent motivation to change bad dietary habits. Do this for at least a week.
2. Are you getting any fresh air? (Walking to your car in the parking lot does not count, but standing at the bus stop does! ) . Many buildings have poorly-maintained ventilation systems. Outdoor air is usually cleaner and more oxygen-rich than indoor air. Aim to spend at least 20 minutes outdoors daily! If it’s sunny, this is also a good opportunity for vitamin D production.
3. How often do you exercise? The brain and muscles depend on oxygen for their function, and physical exercise is the best way to improve circulation. Do you exercise outdoors or indoors (see #2)? Be sure to get some of your exercise outdoors. Consider cycling, skiing, swimming, skating, or hiking.
4. Do a c
ommitment review. What have you said ‘yes’ to that you wish you’d said ‘no’ to? Is it because you are overwhelmed with responsibilities, and do you enjoy these responsibilities? Just being conscious of the fact that you have a long list of to-dos, projects and social commitments can take up a lot of energy! Make a list of everything and start rating them according to their importance to YOU. Then, make a commitment to be more selective.
5. Weed out the energy-drainers. These consist of negative people, places, TV programs, etc. that drag you down instead of make you feel good. If you are feeling guilty about saying goodbye to the Sad Sallys in your life, set boundaries instead. There is no law that says you have to answer the phone when it rings, or the front door, for that matter (unless it’s the police!). Put yourself first more often.
There are a multitude of life coaches out there to help you organize and improve your life, and they can be very beneficial. However, improving nutritional intake is critical for supporting yourself under stress in order to reduce fatigue so that you will have the energy to make the changes such a coach is recommending. After all, the body and its chemistry is built and maintained by nutrients!
Once you’ve started keeping a diet journal I believe you will see how food and hydration affect your energy. Of course the next step is to CHANGE what you’re eating and drinking. A holistic nutritionist can offer superior support in this regard, giving you personalized, practical and fun recommendations that makes your goal of increased energy more attainable!