5 Surefire Ways (Backed by Science!) to Boost Energy Naturally

elderly energyEnergy drinks have gotten a bad rap for the past few years. Consumption of caffeinated energy drinks such as Red Bull have been linked to an increasing number of emergency room visits and have been associated with serious health conditions such as heart attack, irregular heartbeats, and debilitating headaches.

As the FDA (Food and Drug Administration) is still carefully scrutinizing the health effects of energy drinks, it may be best to put down those energy shots for now and choose the natural route instead if you’re looking into having an instant energy boost. We list down 10 science-backed tips below!

  1. Hit the gym for a quick session of mild to moderate exercise.  This study by researchers at the Stockholm University found out that employees who devote at least a few hours each week to exercise tend to be more productive and were sick less often.
  2. Fuel up with complex carbs and always pair it with protein as much as possible. Foods that are rich in complex carbs such as whole grains (rice, wheat, corn, oats) , nuts, seeds, fruits, and vegetables releases glucose (primary fuel for your brain) gradually into the bloodstream. Slow glucose release prevents the dreaded sugar crash which often results from eating simple carbs from highly processed foods. Pairing carbs with protein can also help avoid extreme fluctuations in blood sugar levels which can hamper down energy levels.
  3. Have a quick power nap. This study has found a relationship between habitual napping and moderate improvements in motor performance. In addition, this NASA study found out that napping pilots had 34 percent increase in cperformance and 100 percent increase in alertness than non-napping pilots.
  4. Take the time to go out. A series of studies revealed that getting outside for a quick nature fix can actually do wonders to your energy levels. Aside from feeling less sluggish, people who spend more time outside also tend to be more resilient to physical illnesses.
  5. Take a cold shower. Researchers have hypothesized that a 3-minute cold shower can actually reverse symptoms associated with chronic fatigue syndrome (CFS).

Lifestyle Coaching at the Washington Wellness Center

Making changes in your lifestyle can be hard work.  But when a healthy lifestyle becomes a priority, the benefits of increased energy, feeling and looking better, and controlling chronic disease makes all the hard work worthwhile.

A Wellness Coach can help by providing you with the tools to start and sustain meaningful changes, as well as provide support to overcome obstacles. Let us give you the support, education and commitment that you need.  Call us today to schedule your appointment to meet with a Wellness Coach at 319-466-0026 or fill out this contact form today. We want to help you reach your health goals and continue living a healthy life for years to come!

Exercise Your Way to Beating the Blues!

Have you been feeling down lately? Being unhappy is certainly normal and is almost always a part of life. However, chronic depression is actually debilitating as it can also lead to a host of problems such as loss of appetite, dwindling energy levels, feelings of helplessness, and inability to maintain close relationships. In some cases, long-lasting depression may even lead to extreme levels of anxiety.

Science Says “Let’s Get Physical!”

The advice that exercise can do wonders to your mood is nothing new. Your grandma has probably told you countless times that all you need is a bit of sunshine or you ought to spend more time outdoors to feel better and stop feeling bad about everything. It looks like science would agree to what grandma has to say after all!

First, this 2013 study found a connection between running and significant reduction of anxiety. In fact, a prospective, randomized controlled research trial in 2007 concluded that

“..the efficacy of exercise in patients seems generally comparable with patients receiving antidepressant medication and both tend to be better than the placebo in patients with major depressive disorders. Placebo response rates were high, suggesting that a considerable portion of the therapeutic response is determined by patient expectations, ongoing symptom monitoring, attention, and other nonspecific factors.”

In addition,  let’s not forget endorphins. They’ve been constantly mentioned whenever the topic of exercise comes up. The mood-lifting effects of endorphins that are released during exercise have been studied and discussed for decades. Also, a  2011 study figured out that apart from endorphins, exercise improves mood levels by altering brain chemistry.

Holistic Psychotherapy at the Washington Street Wellness Center

At the Washington Street Wellness Center, we incorporate physical activity in our holistic psychotherapy services that aim to help clients cope with anxiety, depression, trauma, grief, and loss.

Let us help you beat the blues! Get in touch with us today by calling 319.466.0026 or by filling out this contact form today to schedule an appointment. We look forward to your visit!