5 Health Secrets to Boost Your Energy

Even one or two small changes can result in a big energy boost.

Tired? I’m sure you are at this time of year. When we’re caring for kids, running a household, and maybe even balancing a job or two, exhaustion just seems inevitable.

In my clinic, I see many women who feel tired, and who feel that there’s no way out…I want every woman to know that you don’t have to accept exhaustion as a ‘part of life.’ The fatigue is not who you are, it’s just a symptom of something going on in your body. You don’t have to feel that your symptoms are a given.

Hashem created us to feel vital and energetic. There are many proven ways to start getting that energy back. I help women align their bodies with the way we were designed to be. Often, adopting simple and targeted lifestyle changes makes a big difference to the women I work with.

Here are five health tips to add some energy to your day. Disclaimer: These changes work best when implemented carefully and consistently. As we all know, changing a lifetime of habits is not a quick process, so take it slowly, one step at a time, and enjoy the energy you’ll gain as a result!

1. Rise and Shine

Morning sunlight works wonders for the body – it has a proven positive effect on hormone levels, stress levels, mood, ability to focus, sleep regulation, and even on your immune system. Aim for 15 minutes of morning sunlight for a real boost to your day.

Getting out for a morning walk might seem like a distant dream, but even sitting on your porch can be great ways to catch that energy-infusing morning sun too.

Added bonus: It’s a great time to focus on your own wellbeing, perfect for a quick tefilla, meditation, or walk.

2. Snack It Up

Balancing your blood sugar is one of your body’s most stressful processes. More stress leads to less resilience in fighting infection and less energy for your body’s other functions. Eating less, and more frequently, is easier on the body. Instead of going for three larger meals a day, eat a smaller meal or a snack every 3 to 4 hours. 

Added bonus: Eating every 3-4 hours can also help with weight loss.

3. Be Oil Wise

Seed oils (such as canola, vegetable, sunflower, sesame, corn, and nut oils) tend to undergo intense processing involving bleaching, deodorizing, and other chemical washes. These oils have been shown to cause inflammation in the body, which increases stress, and often weight gain.

Instead, I recommend using cold pressed extra virgin olive oil for cold salads and for cooking up to 350℉ and cold-pressed avocado oil for up to 450℉. (Going above these temperatures, or “smoke points” causes the oil to break down and release free radicals that cause damage and inflammation to our cells). These more natural oils are less processed and much cleaner. 

Added bonus: These oils also have a great natural taste that will enhance your meals. 

Healthier oils, like their more processed counterparts, still contain the same amount of fat so should be used in the same moderation. 

4. Combine the Carb

Eating carbohydrates causes an insulin spike in the body. However, carb consumption is an essential part of healthy eating so please don’t stop eating your carbs! Just combine them with a protein or fat to blunt that insulin spike and ease digestion. 

It’s also a great way to get in a nutritious and complete snack — try out some of these quick favorites like:

Some quick and easy snacks: 

-A couple teaspoons of cottage cheese before your morning coffee

-Plain Greek yogurt with banana/apple/mango slices

-A hard boiled egg with a few squares of dark chocolate

Pro tip: Keep some easy proteins prepared in your fridge/pantry for easy combining: hard boiled eggs, cottage cheese, Greek yogurt, avocados, tuna, salmon and chicken breast. 

5. Cool Down

Reduce the heat in your sleep environment. Set your thermostat between 60 and 67℉ for your sleeping hours. The cooler temperature helps to relax your body and transition it towards sleep. Cooler temperatures also encourage your body to produce melatonin – the sleep hormone. The net gain: you fall asleep faster, and get a better quality of sleep.

Added bonus: better quality sleep = more patience for dealing with your husband and children!

Feeling overwhelmed by these? That’s okay — lifestyle changes can be hard. 

Pick a habit and stick to it for a week or two. When you’re ready, you can slowly add another. Let me know how it goes!

Wishing you joyful, energy-filled days!