Do you face the challenge of maintaining your energy while going through your daily routines? Do you rely on coffee, sugar and other artificial stimulants to keep going?

Many adults plod through life with diminished energy that makes them want to take afternoon naps on their office desks. But you'll find these healthy-eating modifications can increase your energy and stave off that need to snooze:

•  Drink plenty of water. Many Americans are chronically dehydrated mostly from the immense amounts of soda they consume. Although soda and other "juice" drinks may have water listed as an ingredient other ingredients prevent it the body from using water properly.

Your body is about 70 percent water, which is necessary for breathing, detoxification and other functions. Without water, symptoms ranging from sinus pressure and headaches to constipation can occur. Without water, your zaps all of its resources to fight the problems.

Then, you feel lousy and sluggish. By drinking more water, you can notice a subtle change in your energy as your body becomes more hydrated and starts functioning on a higher level.

You can go with 10 glasses a day (80 oz) to combat moisture lost through sweating. A good rule of thumb is to drink at least half of your body weight in ounces daily, to really get the levels of water you need.

•  Watch out for the C-word - caffeine.  Because caffeine is most often coupled with sugar, the combo enacts a double whammy on your energy. Although many people use caffeine as a quick pick-me-up, the lasting effects do more harm than good.

Caffeine is a diuretic, dehydrating the body and taking with it important vitamins and minerals needed for cellular function. Large amounts of caffeine can lead to loss of calcium and potassium, which can cause muscle cramping and a delay in recovery after exercise.

A bigger problem is caffeine's addictive powers, so much so that you can experience withdrawal symptoms trying to cut it out,

To ease off coffee and caffeine-laded soda, try replacing them with less caffeinated drinks like green tea and more water. Once caffeine is out of your system, your energy will increase and you will start to feel better.

•  Avoid sugar sabotage. Americans consume 150 pounds of sugar per year, which doesn't include 60 pounds of high fructose corn syrup, the main ingredient in soda and iced teas.

Sugar works in the body by giving us a quick high, which results in a crashing low, taking our energy and vitality with it. Sugar depletes the body of vitamins and minerals, and adds excess fat. The heavier you are, the less energy you will have because your body is struggling to work under pressure from the weight.

Many refined and processed foods have the same effect as ordinary table sugar because they, too, are missing the necessary fiber, vitamins and minerals your body needs. When you eat refined foods, your body must relinquish its stores of vitamins and minerals to aid in digestion, therefore depleting energy.

 •  Eat plenty of natural whole foods. Whole grains contain complex carbohydrates that take longer for the body to process and provide a more lasting energy. You will feel fuller for longer when you incorporate whole grains into your diet.

These grains contain numerous vitamins, minerals and protein that give your body fuel to operate at peak performance.

The biggest missing ingredient missing in the standard American diet is green vegetables. Leafy green vegetables, like spinach, kale and collards contain numerous vitamins, minerals, fiber and disease-fighting antioxidants your body.

Eating raw vegetables is even better because they are easily assimilated and promote good digestive function.

•  Eat three meals a day, especially breakfast, if you want increased energy. Many people eat sugary refined foods for breakfast, giving them a quick high and then a slump later in the day.

If you don't want to be sleeping at your desk around 4 p.m., incorporate healthy whole foods into the meals that you eat throughout the day. Good choices for energetic breakfasts are fresh fruit, smoothies and whole grain cereals like oatmeal.

Experiment by trying a different breakfast each day of the week. Note what you ate, how you feel eating it and how you are feeling two hours later. This simple exercise done for a week can help identify which foods give you energy and which ones make you feel low.

See how you feel after a bagel and coffee as compared to oatmeal and fruit, or eggs with spinach and mushrooms as compared to a bowl of cereal.

You can do the same thing for lunch and dinner to create a menu that works to give you increased energy every day of the week.

This article is based on information from Rachel Leslie, a certified holistic health counselor and founder of A Cup of Life, Holistic Health Counseling in Stamford, Conn. 

Source: PR.com

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