Wednesday Workshop – Caregiver Boost: How to Get More Energy
Feel like you’re running on empty? Do you reach a plateau in the middle of the day, when your energy drops and you feel like staying up is harder than rocket science? Boosting energy levels is all about getting the right type of food, exercising properly, and making certain lifestyle decisions that will leave you better prepared to take on the day. Here are some tips and tricks to help you boost your energy levels throughout the day.
Fueling Up With Diet
Don’t forget breakfast, even if you’re not hungry. Breakfast is probably the most important meal of the day in terms of energy. It gets your metabolism going and is probably the one meal that you can afford to splurge on. Breakfast primes you for the rest of the day.
Eat about every four hours to prevent a spike and dip in blood sugar. Eating three large meals spaced out five to six hours can take more energy to digest, causing a huge surge in blood sugar, followed by a fall off a cliff. The idea is to keep blood sugar levels stable all day instead of letting them rise and fall.
Don’t go overboard on caffeine after noon. Just because a little bit is good doesn’t mean that a lot is better. Just ask the over-caffeinated person who has trouble getting to sleep at a reasonable hour at night because they’ve consumed more caffeine that is healthy or balanced.
Stay hydrated with water during the day. Doctors and scientists alike believe that drinking water is a key component to being healthier and feeling more energized during the day.
Turbo-charging Your Sleep
Turn off the bright lights and TV screens after 8:00pm. Bright lights can upset the body’s release of melatonin, which tells you when it’s time to go to bed (and helps you fall asleep). Adjusting your exposure to light in the hours before sleep will help you fall asleep easier and get a better night’s sleep.
Don’t keep looking at your alarm clock. Waiting for your alarm clock to hit a certain time — and stressing about how late it’s getting — may actually keep you from getting a restful sleep. It seems like the harder you try to fall asleep, the harder it is to actually do.
If you can’t fall asleep, stop trying. If, after 15 minutes of trying to go to sleep, you find that you can’t, get out of bed and read, write, or find another soothing activity. (Remember, no bright lights or TV screens!) Not being able to go to sleep, and trying really hard to do so, can produce stress, which will ultimately keep you awake longer. Finish your activity and then try to go to sleep again.
Sleep with the temperature down. Cool environments help the body get better sleep. That’s because cool temperatures help bring on the drop in core temperature that signals sleepiness.
Learning Pick-Me-Up Tricks
Splash some cold water on your face. Showering helps, too. A little bit of cool H2O on the face is an energizing treat people have been using for a quite a while. This is water therapy at its finest and most efficient.
Dress for success. If you stay in your pajamas, sweats, or birthday suit all day long, you may trick your brain into thinking it has an excuse to be lazy. If you get dressed in “normal” attire, however, you’re telling yourself that there are things to do, people to see, and happiness to be found.
Listen to music. Whether it’s Beethoven or Black Sabbath, music can give you an emotional boost. One recent study found that people who listened to music while running ran faster than those who didn’t. Try burning a CD of your favorite tracks and listening to it when you need a pick-me-up.
Don’t forget to exercise. Exercise is about as close to a panacea as humans have gotten. Exercise improves health, mood, and your ability to sleep as well as feel energized. If you don’t exercise regularly, try fitting a little bit of exercise into your daily routine. Walking for 30 minutes a day can be a huge boost to your health and energy levels.
Contact us here at the Alzheimer’s Care Resource Center
Please call us at (561) 588-4545. Thanks for watching today’s Wednesday Workshop and we’ll see you again next week!