self care

How to Have More Energy Every Day

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One of the most common concerns I hear from women is that they feel their energy levels are slipping lower and lower with each passing year. They ask me how they can have more energy to get through their days without feeling worn down, and blah. I mean, we all know the feeling, right?

 

But just because we no longer have the energy of a twenty-year old, doesn’t mean we have to resign to a life of yawning, cat-napping, and wondering if 8:00 pm is an acceptable time to go to bed (it, totally is, by the way.) 

 

By changing a few of your daily habits, you can have more energy every day, so that you can be more productive, and have the energy to not only do what you need to do, but also the things that bring you joy and peace like a hobby you think you don’t have time for. 

 

 How to Have More Energy in the Morning

 

Having a good start to your day is vital to having a day full of positivity and energy. Have you ever hit the snooze button so many times that you had to rush out of the house, without taking any time for yourself? Yeah, me, too. We’ve all been there. How did you feel for the rest of the day? I’m willing to bet you felt unorganized, rushed, and probably grumpy to boot. 

 

Starting your day off rushed sets off a domino effect that will make your entire day off kilter. This domino effect sets you up for a mumbled and jumbled sort of day. First, you don’t have time to relax and plan out your day, so you aren’t mentally prepared for the day ahead. Then, you don’t have time for a few moments of peace, so you feel anxious. Then, you don’t have time for breakfast, so you grab something you know you shouldn’t eat and dash. Then, you forget something important like your wallet or a report for work. Once you’re caught in the domino effect, it can be next to impossible to stop it from all tumbling down. 

An energetic, productive, and good-vibes day starts with a good morning. 


You Snooze You Lose 

 

How to Have More Energy 2

Resist the snooze button! I know getting up with the first alarm is pretty damn hard. But did you know that waking up and falling back asleep for a few minutes, only to wake up again zaps your energy? That little cat nap signals to your body that you are too tired to wake up. It will make you sleepier, and not just for the morning, but for the entire day. It can be hard as hell to flip this habit, but you just have to train yourself to get up as soon as your alarm goes off.

10 or 15 minutes can make or break your morning. Set your alarm 15 minutes earlier than you normally do, and make it a goal to wake up as soon as the alarm goes off.

 

Another benefit to waking up 15 minutes earlier is that these 15 minutes can be used as a gift to yourself—a gift of self care. Nothing zaps our energy more than stress, so beat stress to the punch by taking good care of yourself.

 

Easy flips to add into your morning routine to start your day off stress-free:

 

·     Sit up in your bed, stretch and spend 5 minutes breathing deeply

·     Write out your to-do list and get yourself psyched to cross everything off your list today

·     Get on YouTube and do a 15 minute at-home yoga sech

 

 Read More: How to Start Your Day Off Right with a Morning Routine

Bump Up Your Energy with Some Morning Exercise


Getting your blood pumping in the morning is one of the best ways to flip from zzzzzzzzz to energized. Taking an early morning jog may not sound appealing at 6:00, but once you get used to it, there’s no going back. If you aren’t used to exercising in the morning, start off with small attainable goals. A 5,000-step brisk walk is perfectly adequate! 

An early morning walk works double-duty toward your health and wellness goals—firstly, you get your body moving and fit, and secondly, you get to clear your mind. Win/win. During the day, we are all so busy that we forget to take time out for ourselves. If you get in the habit of exercising in the morning, you are setting yourself up for success.


Up-Level Your Morning Shower

 

How to Have More Energy 3

Let’s flip from thinking about the shower as just a time and place to get you clean and presentable to the public. Let’s make a mini spa time out of our morning shower (or evening shower—I know people have some strong opinions on if they should shower in the morning or before bed. And your opinions are valid, girl, valid.) 

 

Shower time is a great time to relax. Get that temperature just right and take a minute to feel the water wash over you. Water is therapeutic and does wonders for our souls. Mindfully breathe in the scents from your shampoos and soaps and give yourself some zen time. 


While you are alone with yourself, and naked, use this time to be thankful to your body. Pass no judgement on your body. Tell yourself that you are beautiful, and you are grateful for your body. Tell yourself that you are full of energy and excited for the day ahead. Get your positivity vibes flowing! You deserve to love yourself. Get in the habit of doing this every time you shower. At first, you’ll have to remind yourself, but soon it will become a habit. Starting your day off with self love and a positive outlook will boost your spirits, which in turn, will boost your energy.

 
If you can handle a bit of zing in the morning, consider contrast showering (which is simply switching from hot water to cold water during your shower.) Studies show that contrast showering boosts immunity, improves blood circulation, regulates body temperature, enhances lymphatic movements and deepens breathing. A cold shower also has an effect on your mood by alleviating depression and increasing energy and wellbeing. The hot water brings blood flow to the skin’s surface while the cold water brings blood flow inward to the organs. This is beneficial for detox and circulation.


Some people alternate between hot and cold water in spurts to support lymphatic drainage, such as 3 minutes of hot water, and then 3 minutes of cold. Others, however, start with a hot shower and then ease the water temperature down, ending with 30 seconds under cold water.  


How to Have More Energy with Clean Eating


Do I even have to tell you that starting your day off with a healthy breakfast is uber-important if you want to have more energy? Eat a breakfast that nourishes your body and your soul by choosing a breakfast that makes you feel proud for making a good choice first thing in the morning, is good for your health, and tastes great, so that your happy taste buds improve your mood, too. Avoid added sugar in the morning. The last thing you need is to experience a sugar crash! This is how many people zap away their energy!

Instead, aim for a breakfast that incorporates protein, as protein will fill you up so that you don’t feel hungry and start snacking before lunch. 

 

Here are some great clean-eating breakfast ideas.

 

Also, learn why you should swap your morning coffee for some matcha.

 

Now, eating for energy doesn’t stop at breakfast! If you bring your lunch to work, hopefully you’ve prepared a healthy, clean eating lunch the night before so that you can grab it and go!

 

Eating for Energy Lunch Ideas:

 

Spinach and Arugula Salad with Lemon Turmeric Dressing

 

For the salad:

2 cups baby spinach

2 cups arugula 

1 cup canned chickpeas, drained and rinsed

1 cup sprouts

2 tablespoons hemp seeds

1 avocado

sea salt and black pepper to taste

 

This will make enough for 2 lunch salads. Put 1 cup each of the baby spinach and the arugula in glass to-go containers, then put half of the remaining ingredients in each container. 

 

For the dressing:

½ cup extra virgin olive oil

Juice of 2 lemons

1 teaspoon turmeric

½ teaspoon ground ginger

sea salt and black pepper to taste

1 teaspoon honey (optional)

sea salt and black pepper to taste

 

 

Combine all ingredients in a mason jar with a lid and shake until well blended. Put a single serving in a small to-go container and dress salad just before eating it. Store remaining dressing in refrigerator for up to 2 weeks.

 

 

Veggie and Quinoa Mason Jar Lunch

 

1 head of broccoli, chopped

2 carrots, chopped

2 tablespoons melted coconut oil

1/2  tsp cumin

sea salt and black pepper to taste

1 lemon

 

Basic Quinoa Recipe

1 cup uncooked quinoa

2 cups water or vegetable broth (chicken stock works well, too)

1/2 teaspoon salt

 

Preheat oven to 400 degrees.

 

  

In a medium saucepan bring the 2 cups water or broth and 1/2 teaspoon salt to a boil over high heat. Add quinoa and reduce heat to low. Cover and cook for 18-20 minutes, or until all water is absorbed and the quinoa is tender. Allow to cool. Alternatively, quinoa can be made in a rice cooker, as well.

 

 

Spread chopped vegetables out on a baking sheet, drizzle with warmed coconut oil, and sprinkle with cumin, salt and pepper. Use your hands or a spatula to mix and shake baking sheet so that the vegetables are all on one layer. Bake for approximately 20 minutes. 

 

Depending on the size of the mason jars you use, this will make 2-3 jars. Fill each mason jar half way with quinoa. Layer on the veggies and squeeze a half a lemon over each serving of vegetables. 

 

 

How to Have More Energy Throughout the Day



Learn to Identify Your Body’s Productivity Schedule

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We are all wired differently. Some of us are naturally morning people, and some of us are night owls. Tune into your body and see when you are functioning your best.

Are you groggy in the morning, but in the late afternoon have a burst of energy? Then, try to schedule your exercise or your chores in the afternoon. Do you wake up early but feel too drained after work to accomplish anything? Use those morning hours to prep for dinner so that you can just pop it in the oven or have your slow cooker ready and full of goodness when you get home. Move your self-care time to the evening during the time you used to cook dinner. You do you.

 

 


Rule the Afternoon Slump by Being Prepared to Fight Against It

 

We all know what that afternoon slump feels like, when it’s about 3:00 in the afternoon, and you’re wondering how you’re going to make it to bedtime without falling asleep, face first, into your dinner. Most of us turn to coffee or sugar to get us over the hump, but let’s explore other ways to have more energy in the afternoon.

 

1.   Take a 5-Minute Brisk Walk

 

Get moving, girl! 5 minutes is all you need to get a little movement into your afternoon. This is especially important for those of us who work at a desk. If the weather permits, take a walk outside and really be in the moment. Take in the sights, sounds, and smells around you. Feel the temperature of the air. If the weather’s bad or if you don’t have access to a safe place to walk in the afternoon, walk the hallways or take a flight of stairs. Getting your body moving and your muscles warmed up will give you a burst of energy.

 

2.   Get Your Essential Oil Boost On

 

Diffuse oils that will awaken your senses and motivate you. Essential oils are a great way to shift your mood, calm or invigorate your senses, and more. For an afternoon pick-me-up try this recipe:

 

Click the Pic to Learn More About Essential Oils

Click the Pic to Learn More About Essential Oils

Afternoon Motivation

 

4 Drops Frankincense

3 Drops Peppermint

2 Drops Lemon

 

I love recommending this recipe because all the oils can be found in the Family Essential Starter Kit, so anyone with that introductory kit has all the oils they need, on hand, to make this oil blend themselves.

 

 

3.   Do the 5 Sense Flip

 

When you are feeling sluggish and disconnected, take a moment to be in the moment by using a method I call the 5 Sense Flip. Observing more of the world around you nourishes your mental state. Check in with yourself throughout the day and ask yourself if you are actually living in the moment. Living in zombie mode is one of the best ways to zap your energy! 

 

When you walk, feel your feet pressing into the ground, hear the sounds around you, feel the temperature of the air. Just be where you are and let all your 5 senses work for you. When you feel disconnected, a good trick is to implement the 5 Sense Flip: check in with your senses and ask yourself--What do I see? hear? smell? feel? taste? This is a great little flip to pull you out of the blah-zone and into living in the moment. Try it!

 

Click the Pic for Recipe

Click the Pic for Recipe

4.    Have a Clean-Eating Healthy Snack

 

Of course, one of the best ways to boost your energy is to nibble on a healthy snack.

Although your body will be begging you for a caffeine injection or a sugar jolt, resist the urge, my friend. Instead, reach for some healthy, clean-eating snacks to help you fight the afternoon slump. 

Read More: How to Choose Clean Eating Snacks for More Energy

 

 How to Have More Energy the Next Day

 

Skin Brush Before Bed 

 

Skin brushing is easy to do, feels good and supports your lymphatic system, kidneys, and liver so that they can get to work and flush your body of toxins. This will not only make you feel healthier; it will help boost your energy. 

 

How to skin brush:

·     Get a skin brush (made for this purpose). They are super affordable.

·     Always brush toward your heart with the flow of the lymphatic fluid.

·     Start with the soles of your feet, move up your legs using a circular motion.

·     Brush from fingertips to shoulders, then chest toward your heart in long strokes. Use small, gentle circular strokes in your armpits.

·     Move in a circular motion counterclockwise on your stomach to respect the direction of digestion and encourage detoxification.

 

And there you have it! Now you know how to have more energy all day long. 

 

This post may be sponsored or contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link. See my full disclosure here.

 

Do you feel like your energy levels are getting lower with each passing year? How do you fight the battle of the zzzzzzzzzs? Let me know in the comments below!








 

Improving Brain Health for Women Over 40

Women Over 40 and Brain Health

 

Brain Health

Do you ever walk into the kitchen and totally forget why you went there in the first place? Ever drive to work on autopilot when you were supposed to be driving to the grocery store? Do you forget your daily tasks if you don’t write them down?

 

Once we hit 40, it seems that our brains aren’t always able to keep up with our busy, daily lives. Brain health is something we don’t think about too much, but maybe we should. So, let’s explore what affects brain health, and learn some easy health and wellness flips that we can incorporate into our daily lives in order to improve our brain health.

 

How Does Daily Stress Impact Our Brain Health?

 

 

Stress Can Damage Your Memory and Brain 

 

When you are stressed, do you ever get the feeling that your mind is racing from one thought to the next, and it’s hard to concentrate on just one thing? When we get stressed out, the host of chemicals that are responsible for our thoughts and memories start acting and reacting at faster rates than we are used to. This creates a sense of panic and unease in our bodies and leads us to feel emotionally overloaded. No fun.

 

 

Stress Can Change the Structure of Your Brain 

Click on the picture to get your free guide!

Click on the picture to get your free guide!

 Stress is such a powerful set of reactions and emotions that frequent stress can actually cause your brain to shrink in size, diminishing your brain health. If you continually experience high levels of stress over a long period of time, the structure of your brain can change. Studies reveal that humans who have gone through trauma and prolonged stress can lose brain cells and their brains can actually decrease in size and slow in function. 

 

 

So, What Can You Do to Improve Your Brain Health and Combat the Effects of Stress on Your Brain?

 

How to Increase Your Brain Health

 

Luckily, there are quite a few health and wellness flips we can make in order stop or reverse the effects of stress and improve our brain health, especially for women over 40.

 

 

Get Your Dose of Omega 3 Fatty Acids

 

One of the most important nutrients you should be incorporating into your diet for you brain health is your Omega 3s. Omega 3 fatty acids help your brain retain its plasticity, and there help to nurture the part of your brain that stores memories. So be sure you’re getting enough Omega 3s. You can take a supplement, or eat a diet rich in the following sources of Omega 3s.

Improving Brain Health

·      Dark leafy green vegetables

·      Chia seeds

·      Flax seeds

·      Oily fishes such as salmon, mackerel, trout, and sardines

·      Walnuts

·      Fish roe (caviar)

 

 

 

Bust Out Those Journals

 

I know I’m always harping on you to start journaling for your health and wellness, and I’m about to do it again! Writing is such a beneficial exercise for your brain health, because it employs several different parts of your brain, being a physical activity, a mental activity, and one that also ignites creativity. Writing also relies on your ability to recall information—this is why it seems easier to remember things when you write them down. The more you exercise these different parts of your brain, the better your brain health will be.  

 

 

Eat Less Sugar

 

Sugar is one of the most addictive substances we eat. Most women will tell you that they have a sweet tooth. However, studies have been linking sugar to a decrease in cognitive function. Sugar gives us high and low energy spikes, and can lead to brain fog, confusion, and a reliance on a sugar buzz to keep us going in the middle of the day. Reducing sugar intake reduces the severity and frequency of inflammation in the body. This inflammation can lead to bloating, intestinal diseases, increase in allergies, exhaustion, and even brain fog. 

 

Related: How Sugar Ages You From the Inside Out and What to Do About it



Brain-Boosting Activities

 

Get your gears moving and your brain warmed up by stimulating your brain and improving brain health. Your brain is just like the muscles in your body, you have to use it to keep it in top shape.

 

 

Have Fun and Stimulate Your Mind with Games

 

Studies have shown that the mind can become sharper through the use of games such as word puzzles, Sudoku, jigsaw puzzles, and any other game that forces you to think and challenge your mind. Not only are these games fun, but they’ve been found to improve several areas of development including memory, global cognition and has even been shown to slow the effect of cognitive impairment brought on by disease. 

 

Get Creative

When you participate in creative activities, you brain lights up with imagination. Even if you haven’t created anything since you were a kid, you still have creativity inside of you, just waiting to bust out. Creating something, like art, writing, drawing, or crafts, not only gets your brain working to improve brain health, but people who are creative on a regular basis are happier and say that they feel more balanced after taking part in creative activities.

Need some ideas to help you get creative?

Related: Using Creativity as Relaxing Self Care For Women

 

Dive into a Good Book

 

Improve Brain Health

Reading is great way to stimulate your mind and promote brain health. Scientists have been measurably track brain health improvements in people who start to take time to read. Frequent readers develop complex social skills that people who read less might lack. Reading also engages your imagination and makes your brain create images, sounds, thoughts, and ideas it normally wouldn’t have to invent if you didn’t read. This keeps your brain working in several different ways, and helps improve brain health.  

 

 

Get More Exercise

 

Over the course of a person’s life, the amount of exercise they get can play a role in how their mind develops.

 

And, you might notice that when you exercise, you release stress. And, remember what I’ve already told you about stress and brain health. Releasing stress, especially through exercise, is one of the most beneficial activities you can do for you brain health and your overall health.

 

 

Meditate

 

Taking time to meditate is a great way to release stress and center yourself. But, did you know that studies have shown that meditating can increase your IQ? Win, win, win. 

 

Learn how: How to Meditate for People Who Don’t Meditate and Didn’t Ever Think They Would

Essential Oils for Improving Brain Health

Essential oils can be used to improve brain health and increase brain function. When you inhale essential oils, the tiny particles that make up the diffused oils, stimulate your olfactory receptors. These signals go right to your olfactory cortex and the limbic area of your brain, which is the part of your brain that controls feelings, emotions, memories, hormones, attention span and blood pressure/heart rate. This is why essential oils can benefit not only your physical health, but your mental health as well.

Rosemary

Rosemary is an earthy and homey scent that you can pair with a citrus oil such as Wild Orange or Lemon essential oil; it clears mental confusion and soothes feelings of tension. Diffuse Rosemary while you are working or reading to heighten alertness and focus.

Peppermint

Peppermint is naturally refreshing and invigorating. Use peppermint to lift your mood and get you motivated to learn or work.

doTERRA Motivate

Motivate is a unique doTERRA blend designed to elicit “feelings of confidence and courage will replace negative emotions like guilt and pessimism, with the doTERRA Motivate Encouraging Blend of mint and citrus essential oils.”

Herbs for Improving Brain Health

 

Nutrient rich foods like herbs give your body a punch of nutrients. And, different types fo herbs have different effects on our brain activity and brain health. 

 

 

Click the Picture to Get Your Free Clean Eating Mini Cleanse!

Click the Picture to Get Your Free Clean Eating Mini Cleanse!

Ginkgo Biloba

 

Ginkgo Biloba is used to help increase brain functionality. Ginkgo Biloba thins the blood and allows it to pass through your blood vessels more easily, even in the brain. Your brain needs a constant supply of oxygen-rich blood to function, and taking Ginkgo Biloba helps get extra blood pumping through your brain. 

 

 

Tulsi

 

Tulsi is another herb that can help you to get more blood to the brain. Be careful, however, to be sure that you avoid taking it with blood thinners or if you suffer from hypothyroidism.

 

 

Ginseng

 

Ginseng is one of the most popular herbs in the world, and it’s used by millions of people who are trying to gain a boost of energy and focus while working or studying. It helps your body to deal with stress, and it can help you to age more gracefully, so it’s always a good addition to any morning herbal tea routine as well. 




Brahmi

 

Brahmi is often associated with aiding nervous system stress. Some studies have shown that it can be used to effectively reduce anxiety and increase memory recall functions. In some case it’s had positive effects on conditions like insomnia. That makes it a great aid to cope with all sorts of issues that stem from sleep disorders. Some people report that they become slightly more creative as well.

This post may be sponsored or contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link. See my full disclosure here.