The Magic 9 Strategies To Boost Energy
Hana Abdulaziz. Feeney, MS, RD
Many factors contribute to poor energy and fatigue, and increase your risk for illness and injury. Fortunately, there are
many strategies that can make a big impact.
1. Eat breakfast.
Skip the processed foods and opt for protein and fat dense foods that will stabilize blood sugar levels throughout the day. Challenge
yourself to incorporate vegetables into breakfast.
2. Stay hydrated.
Drink enough fluid that you maintain lightly colored, dilute urine. The first symptoms of dehydration are fatigue and reduced
concentration.
3. Practice healthy sleep hygiene.
Get into bed at an appropriate time so that you get 8 hours of sleep each night. Limit caffeine after 10 am and avoid alcohol within 4
hours of bedtime. If you don’t wake up feeling rested every day, contact me to better understand nutrition causes of disturbed sleep.
4. Take a few basic supplements.
A basic supplement regimen includes vitamin D, essential fatty acids, a probiotics formula and multivitamin/mineral. These help close
the gaps in our diets, but many people need additional minerals to optimize energy levels.
5. Manage your stress.
When stress is unavoidable, seek out energy-boosting strategies to deal with stress. Exercise, meditation and breathing exercises help
manage stress while fighting fatigue.
6. Cope with emotions.
A common symptom of depression is fatigue. Address your emotions and create positive behaviors to cope with your emotions without
turning to food, alcohol, drugs, or other self-destructive behaviors.
7. Rule out underlying issues.
Hypothyroid, low iron stores, depression, sleep apnea, diabetes, infections and food allergies all result in poor energy and should be
discussed. Make an appointment with me to investigate these energy-zapping health conditions.
8. Do what you love and keep moving.
Take a walk, climb the stairs, play, hike, ride, or take a class. Physical activity promotes better learning ability, decreases stress and it
contributes to overall good health. Believe it or not exercise actually boosts your energy level.
9. Don’t eat processed foods.
Processed foods tend to be high in refined carbohydrates and sugar. Carbohydrate and sugar provide instant gratification but ultimately
lead to an energy crash, cravings and irritability.
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