Campaign 21 brings more exciting news from Espira! Earn a FREE full size of Espira Natural Energy with each $40 Espira purchase! That’s a $25 value! This is a great opportunity to try Espira!
- Espira is a customized health and wellness line designed with effective formulations to boost and sustain your natural energy†
- Made with ingredients naturally sourced from whole foods and superfoods
- No artificial colors, flavor or preservatives; NON-GMO
- Vitamins and supplements help reset your metabolism, restore and promote your natural radiance and support your overall health.†
- The line is based on three core principles of wellness: Boost, Glow and Restore
In Campaign 21, earn a FREE full size of Espira Natural Energy with each $40 Espira purchase! That’s a $25 value!
What are additional ways to increase your energy? Here are some Tips:
1. Control stress
Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.
2. Lighten your load
One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of “must-do” activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.
Exercise almost guarantees that you’ll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising causes your body to release epinephrine and norepinephrine, stress hormones that in modest amounts can make you feel energized. Even a brisk walk is a good start.
4. Avoid smoking
You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.
5. Restrict your sleep
If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd, but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here’s how to do it:
- Avoid napping during the day.
- The first night, go to bed later than normal and get just four hours of sleep.
- If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
- As long as you’re sleeping soundly the entire time you’re in bed, slowly keep adding sleep on successive nights.
Regarding sleep, the best advice I can give is going to bed and getting up at the same time each night. In addition, develop a “sleep routine” and follow it each night.
6. Eat for energy
It’s better to eat small meals and snacks every few hours than three large meals a day. This approach can reduce your perception of fatigue because your brain needs a steady supply of nutrients.
Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.
7. Use caffeine to your advantage
Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.
8. Limit alcohol
One of the best hedges against the mid afternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o’clock cocktail if you want to have energy in the evening. If you’re going to drink, do so in moderation at a time when you don’t mind having your energy wind down.
9. Drink water
What’s the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It’s not some pricey sports drink. It’s water. If your body is short of fluids, one of the first signs is a feeling of fatigue.
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