If fatigue is bringing you down, you’re not alone. Here, Dr. Oz reveals the ultimate plan to end your fatigue and boost your energy in just one day.
You may think your daily routine is designed to increase your energy level, but your lifestyle may actually be draining your energy to a dangerously low level. Dr. Oz shares his ultimate plan to turn your fatigue around and boost your energy in just 24 hours, followed by helpful tips on how to get more energy out of the food you love each and every day.
Energy Boost #1: Start Your Morning Right
Many of us wake up exhausted, not realizing our morning routine can set the tone for the rest of the day. Here are two techniques to get your day started right, beginning with how you get out of bed in the morning.
A recent survey showed that people who get-up-and-go are more productive throughout the entire day. Here’s a tip to get your body going using a technique called bioelevation explosion. As we sleep, blood pools unevenly in our bodies due to our various sleep positions. As a result, our blood doesn’t circulate as readily as when we’re active. By just stepping out of bed, you’re allowing gravity to further inhibit that proper circulation. Instead, when you first get up, try getting into a squatting, crouched position, bringing your heart down to your knees. Then, explode up to a standing position! It may feel silly, but the movement helps get more of the blood that’s pooled over the course of the night back to your heart and head quickly, so you’re ready to take on the day.
Next, after your morning shower, it’s time to for some cold mitten friction to further increase your body’s circulation. Put on a pair of mittens, dip them in ice water, then proceed to rub your arms, legs, and feet in a circular motion toward your core. The technique draws on the ayurvedic, or ancient Indian, practice of “ishnan". The cold of the ice water constricts blood vessels and increases circulation to the heart, filtering out the bodily toxins that sap your energy. Add cold mitten friction to your morning routine for 2 minutes – the same amount of time you’d use to brush your teeth – for huge results.
Energy Boost #2: Your Midday Routine
We all experience the midday slump. Here are three secrets to keep your energy levels going strong, all day long.
Many of you may think that eating a heavy lunch saps you of energy, but the truth is that not eating enough can have an even worse impact. A new study found that eating too little at lunch led to emotional (feeling irritable and frustrated), physical (feeling tired and hungry), and cognitive (difficulty concentrating and poor decision making) symptoms.
Eating too little could even contribute to weight gain, as your body thinks food resources are low and begins storing what little you do eat as fat. You can reverse the negative effects of eating too little by adding a spelt salad to your midday meal. Spelt is a high-protein grain with a mellow, nutty flavor. Not only is spelt tasty and low in calories, but it’s rich in B vitamins, which are great for energy. It’s also a good source of fiber to keep your digestive tract moving. Mix the grain in with your choice of beans to double the protein and energy benefits of your lunch.
You may also be experiencing a midday slump due to hidden sources of caffeine. These days, caffeine can be found in gum, mints, pain relievers, ice cream, and even decaffeinated coffee! All this unintentional caffeine consumption builds up our tolerance and desensitizes us to caffeine’s helpful effects when we do mean to ingest it through a cup of tea or coffee. Be sure to check the labels on everything you use for unwanted caffeine, so your afternoon “cuppa” gives you the boost you need.
As you weed out those hidden caffeine sources, try a rosemary energy spritz to fight the mid-afternoon slump. Simply add a sprig of fresh or dried rosemary to a spray bottle filled with purified water. Let the mixture soak overnight to infuse the water, then shake the bottle well before spraying it twice on your face. A clinical study shows the rosemary inhalation has an aromatherapeutic effect, going straight to the subjects’ brains and increasing alertness. As a bonus, the rosemary energy spritz may even help improve memory.
Energy Boost #3: Sleep Easier
Not being able to fall asleep at night can begin to feel like a black hole, literally sucking the life out of you day after day after day. In fact, up to 40% of us suffer from insomnia. Here are two key secrets to break the fatigue cycle so you can sleep peacefully through the night.
First, try drinking a cup of rooibos tea right before bedtime. Rooibos teas, naturally caffeine-free, is an herbal infusion made from a South African bush. It’s loaded with antioxidants, and studies show it reduces tension, irritability and headaches – all key components linked to insomnia.
Improve your sleep even further with Dr. Oz’s special nap-sack: a heated rice footsie. Simply pour rice into your socks, heat them in the microwave until they’re warm, then wear the socks for up to 20 minutes while lying in bed. While it may sound odd, here’s how it works: To a get a good night’s sleep, your core body temperature must drop slightly in order to enter a restful sleep phase. The heated rice footsie diverts blood to your feet due to the heat, which in turn cools your core, allowing you to get your Zzzs all through the night.
Food Add-ons for an Instant Energy Boost
If your daily meals just aren’t giving you the boost that they used to, try Dr. Oz’s instant add-ons. They’ll provide you with the energy you need to get through the day, leaving you feeling healthy and happy.
Boost Your Breakfast Cereal With Guarana
We all know breakfast is the most important meal of the day, but if your cereal isn’t giving you the boost you need, try adding a pinch of guarana. Like coffee, guarana is a ground-up, South American bean. The difference? Coffee beans contain 1-2% caffeine while guarana seeds may contain up to 10% caffeine, making them the energy booster of choice in many energy drinks and supplements. Guarana’s got a bitter taste on its own, so simply add a pinch to your cereal or, better yet, steel-cut oatmeal to give you the energy you need to get going in the morning.
Boost Your Lunchtime Sandwich With Yogurt and Hummus “Mayo”
If your sandwich isn’t doing the trick, try adding a delicious, yogurt and hummus mayo, also known as laban ma’hummus, for a terrific energy boost. It makes any sandwich taste better, and it’s a great alternative to regular mayonnaise. The hummus is high in protein, and the yogurt is rich in both protein and vitamin B. It’s got less than half the calories of regular mayonnaise.
Boost Your Fruits With a Cashew Crumble
Fruits make delicious and healthy snacks, but if you want to pack on a real energy punch, try adding a cashew crumble. Cashews, sometimes called “nature’s vitamin pill,” are high in protein and essential minerals like magnesium. Just grind the nuts into a crumble using a coffee grinder or mini blender, then dip your fruit in the crumble in for a healthy, energy-packed crunch.
Boost Your Proteins With an E.V. Coco Splash
While you should restrict red meat in your meals to once a week, you can kick your chicken or fish up a notch by adding Dr. Oz’s E.V. Coco Splash. Add 1 tbsp of extra virgin coconut oil in a pan while sautéing your fish or grilling up your chicken, or drizzle it directly on your salad. Either way, you’ll reap the benefits of the oil’s high lauric acid content, which may contribute to speeding up your metabolism while adding a fantastic, subtle coconut flavor to your proteins.