Making the most of your day certainly depends on having enough energy. Whether it is tackling that lengthy to-do list around the house, preparing for a weekend party or traveling off to a new destination, feeling energized is key. To help you feel ready to seize the day, here are four healthy habits that you can easily incorporate into your regular routine.
4 Healthy Habits to Make the Most of the Day Ahead
#1 Get adequate sleep the night before.
We know we’re always saying, “sleep is important,” but it’s true! During sleep, your body recharges both mentally and physically. Sleep helps support a healthy immune system, reduce stress, improve your mood, and boost your physical performance.[1,2] There are two types of sleep: REM (rapid eye movement, which is also where you dream) and non-REM. It’s during your deep sleep (in non-REM) that your body repairs itself, and it’s this slumber that most affects your energy levels. For those whose deep sleep is disturbed or cut short, they’ll wake up less refreshed than those sleepers that got enough deep sleep. It is generally recommended that adults get between 7 to 9 hours of sleep per night so that your body has adequate time to cycle between REM and non-REM sleep, and you can get that much-needed restorative time from deep sleep. Doing so will help your body’s energy levels the next morning and throughout the day.
#2 Get moving throughout the day.
While you might not exercise every day, you should at least make sure you are moving your body. Being sedentary (sitting for long periods) can negatively affect your health. How? When your body isn’t moving, you use less energy than when you are standing or moving. This means you’ll have decreased heart rate, blood flow, and metabolism.[4, 5] Conversely, being active throughout the day can help improve your overall well-being while also lifting your mood, improving blood circulation, building muscular strength, and helping to maintain your body weight. It’s also an energy boost! If you find the afternoons leave you feeling sluggish, try going for a walk, doing some stretches or light exercise. You’ll not only boost your energy levels, but you’ll also boost your mood. All it takes is 30 minutes a day for five days a week to hit the American Heart Association’s recommendation of 150 minutes of moderate-intensity activity every week. Start with just a few minutes a day and slowly build until you’re moving more and feeling energized.
#3 Manage stress.
Life gets busy for most of us these days, and that can cause stressors to pop up between our home life and work life. But did you know that stress can negatively impact your energy? While in the moment you might feel anxious, prolonged stress can decrease your energy levels and cause fatigue, especially if you’re not sleeping well. Luckily, there are a few daily stress management activities you can practice that will help manage your stress and keep your energy levels from plummeting:
Focus on your breathing. Slow, deliberate breaths can help focus your attention and produce a sense of calm. First, close your eyes and concentrate on your breathing—are your breaths short and shallow? Try taking deep breaths. This will help increase oxygen intake and calm your nervous system.
Yoga. This ancient practice combines focused attention, breath control and a series of body postures to help build muscle strength and flexibility and increase relaxation. This form of exercise has become very popular, and for good reason. Recent research has shown that yoga can help reduce your perception of stress, increase your positive thoughts, and leave your body feeling rejuvenated.
Aromatherapy. Certain scents can help you feel calmer. Studies have shown that essential oil scents such as lavender and citrus may help reduce stress.[9, 10] You can place a few drops of the essential oil into a diffuser, which will release the scent in the air, or you can add some drops onto a cloth or cotton ball and keep it near you.
Additionally, you might consider supplementing with Ashwagandha. This herb has been clinically studied to help reduce stress. It’s important to first check with your healthcare professional before you consider taking a supplement.†
#4 Consume nutrients that will help nourish the body.
Your body needs a variety of vitamins and minerals every day to function at its best, so following a well-balanced diet is certainly important. But did you know there are some nutrients that will provide your body with the cellular energy it needs to function? Here are some you will want to consume through food or consider supplementing for additional support:†
B Vitamins. There are eight B vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folic Acid) and B12 (Cobalamin). This family of essential nutrients helps your body convert the food you eat into cellular energy. Without adequate amounts of the B vitamins, the complex processes that convert food into energy would not be as efficient. Vitamin B12, specifically, may be lacking in those who follow strict vegetarian or vegan lifestyles, as B12 is only found in animal sources. Additionally, B12 absorption is very complex and as we age, the body’s ability to effectively absorb B12 from food declines. If you’re looking to supplement this nutrient, Nature Made® has a variety of B12 supplements in softgels, fast dissolve tablets and tasty gummies.†
CoQ10. Coenzyme Q10 (CoQ10) is a vitamin-like compound made by the body that is needed for energy production in your cells. Supplementing with CoQ10 may be important for people taking cholesterol-lowering statin drugs, which can reduce CoQ10 levels in the body. Nature Made Coq10 can help replenish this important nutrient◆Consider Nature Made® CoQ10 100 mg softgels with Black Pepper Extract for better absorption.▴†
Magnesium. Involved in hundreds of reactions in the body, this major mineral is also an important player in cellular energy production. Specifically, the breakdown of carbohydrates and fats to produce cellular energy requires the presence of Magnesium. Although Magnesium is abundant in many foods, national data reveals that over half of American adults are not meeting their daily requirement for this nutrient. Consequently, supplemental Magnesium may be a good choice, like with Nature Made® Magnesium 250 mg softgels.†
The Bottom Line
Without a doubt, supporting energy levels is key when it comes to making the most of your day. To feel your best, you should prioritize your sleep, move throughout the day, take steps to manage stress, and eat a well-balanced diet. If you feel that dietary supplements could be useful for you, be sure to talk to your healthcare professional first before adding one to your daily regimen.
▴Better absorption than standard CoQ10. ◆CoQ10 is not intended to serve as a replacement for drug statin therapy.
† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Amy has an MFA in Creative Writing from Antioch University in Los Angeles and is a credentialed English teacher, though she left the classroom to write full time. She especially enjoys creating educational content about health, wellness, and nutrition. Her happy place is in the kitchen, and when not writing, you can find her trying out “kid-friendly recipes” and “healthy desserts for chocolate lovers” from her Pinterest board.