Energy-boosting stress relief -
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Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. August 30, Surprising ways to get more energy including stress relief and healthy eating Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters.
Here are nine tips: 1. Control stress Stress-induced emotions consume huge amounts of energy. Lighten your load One of the main reasons for fatigue is overwork. Exercise Exercise almost guarantees that you'll sleep more soundly.
Avoid smoking You know smoking threatens your health. Restrict your sleep If you think you may be sleep-deprived, try getting less sleep. Here's how to do it: Avoid napping during the day. The first night, go to bed later than normal and get just four hours of sleep. If you feel that you slept well during that four-hour period, add another 15—30 minutes of sleep the next night.
As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights. Eat for energy Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.
Food can be one of your biggest allies — or enemies. Not to mention, just being stressed can increase your need for certain nutrients, such as magnesium, zinc, calcium, iron, and niacin , according to research. Additionally, the causal relationship between diet and mental health conditions like depression can be tricky to definitively identify, but some research suggests that diet can affect mental health, while mental health can also affect diet.
Other research has pointed to gut microbiota — microorganisms in the intestine made up of good and bad bacteria — as an essential link to the relationship between what you eat and drink, and how you feel.
Fighting stress with food is a tactic available to everyone, Figueroa says. No expensive supplements or complex methodology is required. Drinking a warm cup of tea is one way to help make yourself feel calmer, says Sandra Meyerowitz, MPH, RD , an online nutrition coach and owner of Nutrition Works in Louisville, Kentucky.
They can help protect neurons against injury induced by neurotoxins, suppress neuroinflammation, and promote memory, learning, and cognitive function, according to research. Flavonoids are a class of good-for-you plants and fungi also found in dark chocolate , citrus fruits, and wine.
RELATED: Are You Sensitive to Caffeine? Dark chocolate in the diet can reduce stress in two ways — via its chemical impact and its emotional impact. Chocolate feels like such an indulgence that it can be a real treat to simply savor a piece of it, and that feeling alone can help to reduce stress, says Meyerowitz.
Dark chocolate, which is rich in antioxidants , may also help reduce stress by lowering levels of stress hormones in the body, according to a study that followed participants who ate about 1.
But be sure to enjoy dark chocolate in moderation, advises Meyerowitz. That means you should aim to eat only one-fourth of a small dark chocolate bar about 1 oz. Look on the label for two or three ingredients only, such as cacao beans, cane sugar, and cocoa butter.
Additionally, a high cocoa content is also desirable. A study found that dark chocolate with 85 percent cocoa may improve your mood more than chocolate with 70 percent cocoa.
According to research , carbohydrates can temporarily increase levels of serotonin , a hormone that boosts mood and reduces stress. Once serotonin levels are increased, people under stress have better concentration and focus.
Unrefined carbs cause a quick spike and crash of blood sugar. Complex carbs contain vitamins and minerals as well as fiber and so take longer to digest and have less of an immediate impact on blood sugar, according to the Harvard T.
Chan School of Public Health. Because fiber can also support a healthy gut microbiome , reach for high-fiber foods , including whole rye, buckwheat, and brown rice , says Figueroa. Avocados are not only delicious mashed into guacamole or sliced and added to a salad — they also offer omega-3 fatty acids.
Research has found that high doses of these essential acids may reduce anxiety. The possible superpower of avocados goes beyond their omega-3 fatty acids. They also consist of phytochemicals, fiber, and essential nutrients. A review of 19 clinical trials and five studies found that eating avocados may improve heart health, brain function, gut health, and weight management.
The researchers believe this is due to avocados having a relatively low caloric density and a low ratio of saturated fats to unsaturated fats, as well as being a good source of prebiotic fiber.
Additionally, one large survey of U. adults suggested that avocados have been linked to better diet quality and nutrient intake as well as a lower risk of metabolic syndrome, which is a group of conditions that include high blood pressure and obesity.
Fight stress and help prevent heart disease by adding seafood to your plate. Fatty fish include tuna, halibut, salmon, herring, mackerel, sardines, and lake trout, according to the American Heart Association.
Not a fish fan? There are other whole-food options, like seaweed, chia seeds , flaxseeds, walnuts, and fortified food, such as certain brands of eggs , milk, soy milk , and nut milk.
You can also try omega-3 supplements in the form of fish oil , which can be found at your local drugstore or grocery store. RELATED: The Best and Worst Fish for Your Health. According to SleepAdvisor.
org , warm milk can have a relaxing effect on the body as well as on a psychological level. Also, the act of sipping a warm beverage curled up on the couch is innately relaxing.
Calcium-rich foods are an essential part of a healthy diet for bone health, but this nutrient may also help reduce depression. In a survey of almost 15, participants, symptoms of depression decreased as calcium intake increased.
Milk and other dairy foods with calcium and added vitamin D can help muscles relax and stabilize mood. One review even found that calcium may help ease symptoms of premenstrual syndrome.
Nuts are full of nutrients, including B vitamins , along with healthy fatty acids. Meyerowitz says B vitamins are an important part of a healthy diet and can help reduce stress.
Almonds , pistachios, and walnuts may even help lower blood pressure levels. According to a small study , walnut consumption among college students was found to have a possible protective effect against some of the negative impacts of academic stress.
Findings from one review suggested that magnesium benefits individuals with mild to moderate levels of anxiety, but more trials are needed before making this treatment recommendation across the board.
RELATED: 9 Foods High in Magnesium. Some studies have found that high levels of vitamin C may help ease stress levels. One double-blind study reported that vitamin C reduced stress levels in participants taking mg per day.
Another review found that vitamin C supplementation could improve symptoms of stress -related disorders, such as anxiety and depression. Eating fruits like oranges, grapefruits, and strawberries is a good place to start.
The best way to support healthy gut hormones is with good-for-you bacteria called probiotics , Figueroa says. According to Harvard Health Publishing , probiotics can help boost the immune system, protect against harmful bacteria, and improve digestion and absorption of nutrients.
A study found that taking the probiotic Lactobacillus plantarum may alleviate symptoms of stress and anxiety, possibly due to a relationship between the gut microbiome and mood.
Food and Drug Administration FDA and the pills can be more expensive than their food form, Figueroa says. Fortunately, probiotics occur naturally in food, too, and appear to be slightly better than the pill form, though both are efficient carriers for good bacteria, according to another study.
L-theanine is a naturally occurring amino acid in tea. Combining L-theanine with caffeine may help increase energy and cognitive performance. A small study looked at the effects of L-theanine and L-theanine with caffeine on attention levels in 20 healthy males.
The researchers found that high doses of L-theanine with caffeine improved attention levels the most. Another study from found that a combination of 97 mg of L-theanine and 40 mg of caffeine improved cognitive performance in young adults. The participants reported feeling less tired with increased alertness.
Vitamins and supplements can cause mild side effects in some people. If a person experiences any severe side effects from supplements, they should stop using them straight away and see a doctor.
Some supplements can interact with certain medications. If a person is taking medications for an existing health condition, it is best to speak to a doctor or pharmacist about possible interactions before taking a supplement. Women who are pregnant or breastfeeding should also speak to a doctor before taking any new supplements.
Alongside a healthful diet and plenty of exercise, people may find that the vitamins above help boost energy levels and increase performance during exercise. However, people should check with their doctor before taking any supplements if they are taking other medications or have an existing health condition.
All of the supplements listed in this article are available to purchase in health food stores, pharmacies, and online:. Many athletes look for safe and efficient ways to boost their performance. In this article, we look at six vitamins and supplements that may help.
Vitamin B complex supplements may help to prevent vitamin B deficiency. Learn more here. Anti-cancer supplements can include vitamin tablets and herbal extracts. Studies claim that vitamin D supplements offer extra health benefits, such as reducing pain and depression, while others challenge this belief.
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Medical News Today. Health Conditions Health Products Discover Tools Connect. The best vitamins and supplements for energy. Medically reviewed by Miho Hatanaka, RDN, L. Ashwagandha Coenzyme Q10 Vitamin D B vitamins Creatine Iron L-theanine Side effects Summary.
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