Posts filed under ‘Energy’
Fall foliage is fading and snow storms are nearing. According to the laws of nature, winter months are a time to hibernate. Well, I say hiber-not, young lad! Kick winter in the teeth this year by utilizing Mother Nature’s deceiving gift. Get outside and build a snowman, hit the bunny hills for some skiing, or treat your significant other to a romantic evening of ice skating.
Motivate your winter endeavors with supplemental vitamin D. Nearly every cell in the body has a receptor for vitamin D, including brain cells; and vitamin D plays a role in serotonin and dopamine production. These feel-good chemicals are sure to raise you out of your seasonal slump.
Maintenance dosing for vitamin D is around 2,000 IU per day depending on each individual, but those who experience Seasonal Affective Disorder (SAD) may need a higher doseage. Maximize your mood and immune system this long season with vitamin D and some form of physical activity. Snow-blowing doesn’t count!
Joining a gym is a great way to avoid seasonal claustrophobia. Not only is exercise essential for the release of those feel-good chemicals that increase mood, but gyms are usually brightly lit. If you don’t have a light therapy lamp on hand, hit the gym and kill two birds with one stone. Enjoy your winter!
What can you do to balance your energy and repair adrenal burn-out? First, consider healthful lifestyle choices: eating right (limiting alcohol and comfort foods, especially those high in sugar and fat), getting plenty of rest, and exercising regularly. Second, the proper use of dietary supplements can help reduce the cortisol levels associated with the over production of stress hormones, enhance your body’s immunity, as well as increase and ground your energy levels.
Because stress takes such a toll on your immune system, choose nutritional supplements that support both the immune system and the adrenal glands. Vitamins A and C, as well as the mineral, zinc, help boost the immune system, which can be weakened during times of chronic stress. Vitamin C can also help reduce inflammation caused by stress and excess cortisol.
Other support includes licorice, which extends the life of the cortisol already released, thus giving the adrenal glands a break from having to produce more; and purified adrenal extract, a glandular nutrient containing vitamins, enzymes, and co-factors to help repair adrenal function. Fatigued to Fantastic! Adrenal Stress End, from Enzymatic Therapy, incorporates all these essential nutrients and glandulars in one formula.
For stress reduction, Rhodiola rosea, an herb native to Russia, has been shown to improve focus and energy while decreasing fatigue and irritability. Sixty-four percent of participants in a clinical trial reported that Rhodiola supplementation helped them gain energy, focus, and improve their mood. Enyzmatic Therapy’s Rhodiola Energy provides the necessary support.
We know that taking B vitamins can be an important nutritional strategy for managing our stressful lives. The more stress we have, the more B vitamins our bodies use; therefore, we require more to maintain optimal health. Vitamins B6 and B12, folic acid, thiamin, pantothenic acid, niacin, and riboflavin are crucial for building energy for they support the conversion of carbohydrates to glucose— the body’s main source of fuel. They also play an important role in the function of the nervous system and in the development of healthy skin and hair. Pantothenic acid specifically is known to activate the adrenals, and a deficiency causes adrenal dysfunction. Being “water soluble,” your body does not store B vitamins so you can take them every day. Your body will use what it needs and discard any excess. A good source is Multi-B Complex from Integrative Therapeutics.
By making smart choices and using appropriate dietary supplements, you can recharge your adrenals and your life!
Excerpted from Repairing Adrenal Burn-Out .
How many times has this happened…you are sitting at your desk in front of your computer and the clock says 2 or 3 PM, and you find yourself struggling to concentrate and stay alert? At this moment, a nap sounds like the best thing in the world!
Here are 3 things you can do to get through the day without a lag in energy:
- Choose lunch wisely. The decline in energy we feel at 3 PM may be due to a blood sugar drop that happens after a surge of glucose (from carbohydrates) from a large lunch. You might even have a condition called reactive hypoglycemia, where there is excessive insulin from eating, then a resulting low blood sugar state. This can easily be remedied by an adjustment in food choices. First eat a smaller lunch, and be sure it contains some protein, which will moderate blood sugar levels. Then plan to have a small snack before you typically feel the slump, in order to steady glucose levels. The perfect snack would have some protein in it, such as a handful of nuts, a protein bar, or a boiled egg. Just be sure you are cutting back on your lunch portion so you don’t end up consuming more calories than your body needs and gain weight.
- Moderate your coffee/ caffeine intake. It’s tempting to reach for a cup of coffee when that afternoon slump hits, but you really are doing a disservice. Not only will you and up losing sleep that night, but excess caffeine causes a big spike in energy and then a big drop afterwards making you more tired (unless you continue drinking it). A better choice would be organic green tea. It gives a more sustained boost in energy, and it offers beneficial side effects such as thermogenic properties, which enhances fat burning, and polyphenols, which have potent antioxidant effects and other health benefits.
- Try boosting energy with supplements. To help support blood sugar levels throughout the day, take a cinnamon extract twice a day. Rhodiola is an adaptogenic herb that supports the adrenal glands and counters exhausting effects of stress. Lastly, vitamin B12 can help boost energy, as it is a co-factor for ATP production which is the fuel for our cells.
If you struggle with your energy level in the afternoon, be sure to try these 3 simple tips!
Click the video below to watch Dr. Jen’s appearance on Bridge Street for ABC Channel 9!