What is healthy lifestyle
Do you wake up feeling lazy most of the morning? Have caffeinated drinks become a necessity to help you power through the day? If this sounds familiar, it’s time to ditch the quick fixes you rely on, and come up with an energy management plan. Getting started may seem daunting, but you’ll soon be motivated to keep going once you reap the benefits of a happier, healthier, and more productive lifestyle.
Think of your energy as a finite resource, like money in an account. You start the day with a certain amount to spend, which varies from person to person based on factors such as age, sleep, stress levels, medical conditions, and lifestyle. During your day, multiple transactions (activities) occur as you withdraw energy from your account and deposit it into it. While you may not always control the activities that drain your energy, you can take steps to deposit more energy into your account.
Follow these seven tips to boost your energy and live a happier, healthier, and more productive life:
1. Eat nutritious food
We all know that healthy food is the basis of well-being, but it is common to consider healthy eating primarily as a tool for losing weight. However, according to the 2015 Dietary Guidelines for Americans, a balanced diet rich in fruits, vegetables, lean protein, low-fat dairy, and whole grains is what you need for optimal energy. After all, you really are what you eat to the some extent. Consume a variety of foods from all food groups to get an array of nutrients that will power you through the day. Choose fresh or frozen fruits and vegetables, especially nutrient-dense leafy greens and broccoli, as well as orange vegetables, including carrots and sweet potatoes. There are many types of the fish and legumes to choose from for healthy protein options. Aim to eat 3 ounces of whole grains, bread, rice, or pasta daily.
2. Sleep seven to the eight hours a night
Getting more sleep appears to be a healthy habit that many people need to improve. We already know we need at least seven hours of sleep every night, so what’s stopping us from getting it? Think about how to improve your biggest sleep disturbance and know this: Sleep deprivation can perpetuate serious health conditions, as well as negatively affect your mood, motivation, and energy levels. Prioritizing sleep is one of the best things you can do to set yourself up for a successful and energized day.
3. Keep the company of good people
Maximize the amount of the time you spend with people you enjoy being around. Connecting with others who radiate positivity and have similar interests will motivate you. On the flip side, people you don’t relate to or who have negative views, complain a lot or make poor choices, will only drain your energy account. Be particular with regards to the organization you keep.
4. Avoid overdose news
News is an important way to stay in touch with what’s happening in the world. It can be educational, entertaining and even upscale. Unfortunately, the news is often filled with stories of suffering. These stories can skew your view of the world and cause you to focus on your worst fears instead of realizing the good that surrounds you. You can’t avoid these stories completely, but try to minimize your exposure as much as possible, especially during stressful times.
5. Exercise regularly
Do you find yourself feeling lethargic in the middle of the day? Have you ever been exhausted by your simple daily tasks, such as grocery shopping or household chores? Contrary to what you might believe, getting the 150 minutes of weekly activity recommended in the Physical Activity Guidelines for Americans can add to, not subtract, your energy account. how? Exercise relieves stress and tension, strengthens muscles, and boosts endurance, helping your body to work more efficiently during tasks or other physical activities.
6. Do something meaningful every day.
What do you feel passionate about? Do you have a special talent that you would like to practice more or share with others? Do something you enjoy every day, even if it’s something simple like cooking a healthy meal or listening to your favorite song. Putting effort into the things that are most important to you will help you use and retain your energy in ways that bring out the best in you.
7. Think of good ideas for others.
Maintaining a compassionate mindset is another way to conserve the energy. One example of practicing this way of thinking is called gentle attention. For example, try to make eye contact with a stranger and smile, while thinking, “Good luck.” This positive action, instead, can prevent you from judging this person. Judging others can lead to judgment of ourselves, and this kind of negative internal dialogue can be stressful.
Here are some simple activities that will help you become more aware of taking care of yourself:
Watch your energy
Measure your energy “temperature” at various points throughout the day, allocating a number from 1 to 10, with 10 representing the highest energy level. Pay attention to the details of your day so you can identify the people or events that affect you the most.
Make gradual changes
Once you are aware of some people or events that sabotage your energy, think about your next steps. Instead of tackling everything at once, pick an area that’s important to you, and be realistic about the goals you’ve set. For example, if clutter in your home is a major source of daily stress, choose a closet, cupboard, or drawer to clean out every week rather than exhausting yourself doing it all at once. Then move on to the next goal when you feel ready.
Planning and prioritizing
Note the times during the day when your energy levels are highest. Decide how you can take advantage of those moments by prioritizing the important tasks when you feel fresh and productive.