I think I’ve read hundreds of articles over the years about how to get energized/create energy at various times of the day. So when I saw yet another treatise on this subject my first thought was to pass.
And then I scrolled down the page and saw the subtitle “Hydrate (coffee counts!)” I had to continue reading. These days I only drink one cup of coffee in the morning but I was relieved to see that the article seemed to actually give credence to caffeine!
So the basic premise of the article is that a majority of us generally feel pretty tired and rundown. And the added stress of the COVID-19 pandemic, which has significantly changed our daily routines for nearly a year, certainly hasn’t helped.
The article goes on to say that developing morning habits that leave us feeling energized and ready to take on the day is possible, even amid an ongoing global health crisis. The caveat, of course, is that we must still get sufficient restorative sleep. We all know that no amount of habit-reconfiguring can help if we’re not regularly getting enough shuteye.
So if we are getting enough rest, and we’re still feeling kind of sluggish, the article suggests several “simple” steps that it says can help boost our morning energy levels:
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Take 10 breaths.
Stress has many effects on the body, one of which is decreased energy. So experts recommend starting the day with an easy, evidence-backed intervention: taking a few deep breaths.
“I try to take a few minutes of deep breathing and silence to center myself before the work day begins,” said Gregory Katz, a cardiologist at Nuvance Health in Connecticut. He recommends a “brief period of focused deep breathing” to pretty much anyone.
Although there are many in-depth breathing exercises and routines available through apps and on the internet, apparently it really doesn’t take much.
The researchers behind a recent study that mapped out the “how” of well-being suggest, for example, that just closing our eyes and focusing on the act of taking 10 breaths can be an effective way to slow down and to start to cultivate a sense of awareness.
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Hydrate (Coffee counts!)
Drinking water, even if we’re not thirsty, can be an energy booster, which is why so many nutritionists recommend downing a glass of water first thing in the morning.
“Staying hydrated helps your energy level because water helps oxygen move through the body. The more efficiently you can deliver oxygen to your muscles and organs, the more energy you’ll have,” said Stephanie Nelson, a registered dietitian and in-house nutrition expert for MyFitnessPal.
By contrast, people who are significantly dehydrated can often feel extremely tired and lethargic.
“I tend to think that hydration is one of the easiest things you can do for yourself, because all you have to do is drink water,” Nelson said. (Eight cups isn’t a hard-and-fast rule).
And then the article states that caffeine fans and rejoice: “Tea and coffee are not dehydrating,” said Michele Smallidge, director of the B.S. Exercise Science Program at the University of New Haven in Connecticut.
Though she recommends getting plenty of water as well, Smallidge said our typical caffeinated beverages “are a source of hydration.”
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Get moving.
The next energy boosting example relates to exercise, which releases chemicals that help wake us up and make us feel more alert.
Physical exercise has all kinds of energy-boosting benefits, from pumping up our endorphins (which can make us feel both relaxed and excited) to improving concentration so we’re ready to tackle our morning to-do list.
Research also suggests that people who move their bodies in the morning tend to be more active throughout the day. We’re advised that we don’t need to have an intense cardio session, either. We should just do whatever type of movement feels good to us; even just a stroll around the block can help.
“Get some physical activity. Whether it’s yoga, stretching or something a bit more strenuous, anything that gets your blood flowing starts the day off right,” Katz said. “The benefits of exercise aren’t just physical; a morning workout sets a tone of self-care and the importance of wellness.”
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Make sure we’re actually eating enough.
The article points out that in general, it’s a good idea to “follow your body’s natural cadence” when it comes to food in order to boost energy in the morning, Smallidge said.
While intermittent fasting continues to be extremely trendy, for energy you really want to be “listening to your body, and its natural rise and fall in blood sugar,” Smallidge said.
She recommended eating a breakfast that is “higher in protein and healthy fats,” which may help maintain energy levels throughout the morning.
We’re reminded that people tend to get hungry every three to four hours. To keep up energy levels, it’s important to give our bodies plenty of fuel — so if we’re an early riser, we might eat a few times in the morning, not just once.
Mainly we should listen to our body's hunger cues and eat breakfast to help increase our natural energy levels.
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MMind our sugar intake.
The article stresses that sugar isn’t the enemy by any means, but it can have an effect on our energy levels.
“When you eat a lot of sugar, your body produces high amounts of insulin to pull the sugar out of your blood and into your cells,” Nelson explained. “The overproduction of insulin leads to a sugar crash, making you feel tired, hungry and craving more sugar to bring your blood sugar levels back up.”
Experts don’t believe the goal should necessarily be to avoid sugar altogether. Instead, we should consider ways in which we can cut down on added sugar in the morning — because breakfast does tend to be a pretty big culprit.
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Ignore our phone.
We’re counseled that when we reach for our phone first thing in the morning, we’re essentially letting someone — or something — else dictate the first thoughts and feelings we have.
We don’t necessarily have to go cold turkey, but we do need to think about setting some boundaries that make sense for us.
“A calm start to the morning ― away from scrolling through social media or responding to work emails ― can give your mind a chance to hone focus,” Katz said.
We’re asked to set boundaries with our phones and let our mind focus on other mood-boosters.
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Spend some time really getting to know our own preferences.
It’s common sense that what works for one person in the morning won’t work for another, which is why all three experts quoted in the article emphasized that some deliberate trial and error is a very good thing.
We can change our routine a bit, starting with one habit at a time. Then see what happens.
The overall idea is to get a sense of your baseline, and then spend some time making basic tweaks and just seeing what feels good — and what doesn’t.
“Play around with it,” Nelson urged, adding that people will likely notice that they feel different (or not) pretty soon after making changes to what they eat and drink and how they structure their mornings. “Don’t be afraid to make mistakes.”
Courtesy Catherine Pearson
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