Did you start the summer excited about all the things you would do in the warm, sunny weather? Or perhaps you have travel planned or are busy with a house full of kids out of school. The problem I am hearing now that we are about half way through the season, is that summer things take so much energy and many of us have run out. So, let me give you some strategies to revitalize your summer with increased energy.
Is it even possible? Absolutely. We just need to regroup and refocus on our needs so we have the ability to do all the other things. Consider these 10 strategies to attain and maintain increased energy so you can make the most of your summer with family and friends.
1. Take Care of Your Emotional Needs
Physical Energy will flow when you satisfy your emotional needs. You are the only person who knows exactly what you require for this, so plan time to do what is necessary to ensure you are feeling contentment. It’s easy to let these things slide when making summer fun for everyone else.
2. Up Your Antioxidant Intake
Antioxidants help the body create energy at the cellular level. Including antioxidant rich foods like berries, cherries, artichoke, asparagus, and dark leafy greens can give you increased energy, allow your muscles to perform better, and may even improve your mood.
3. Get More B Vitamins
Like antioxidants, B vitamins (primarily found in meat, fish, poultry, and dairy) are necessary for the body to produce energy. You may need a B vitamin supplement if you eat a vegan diet, are depleted due to certain medications (like hormonal birth control), or have an increased genetic requirement.
4. Avoid Heavy Foods
Eating especially rich foods prepares you well for a Netflix marathon, but not for hiking with friends or running through the sprinkler with your kids. Fill most of your plate this season with lean meats and fiber rich vegetables. You will be fueled and ready with increased energy when adventure calls.
5. Use Caffeine to Your Advantage
Caffeine increases alertness, so having a coffee can sharpen your mind. However, to get the energizing effects, you have to get just enough but not too much. It can cause insomnia, when consumed in excess or too late in the day. Knowing your genetic response to caffeine can be a game changer.
6. Sleep Well
Getting restful, deep sleep is necessary for your physical and mental health. In order to have plenty of energy during these active summer days, you’ll need plenty of deep sleep to give your body time to rejuvenate. Aim for 7-8 hours and work on improving the quality, not just quantity.
7. Plan Ahead
To keep yourself from feeling stressed out, have an idea of what you want to do over the next 3 or 4 days. Making a note of what you both have to do and hope to do means you can also plan to achieve balance regarding your activity, rest, and rejuvenation.
8. Be Active
Sit less and move more. Whether you’re at the park with kids, working from home, or on vacation, get up and move. Take a walk, jump on your bike, push kids on the swing, toss around the football – the active doesn’t matter, but the movement does.
9. Vary Your Activities
Even if you love playing golf, a change of pace can revitalize you. Try something new like pickleball, join the kids in their backyard soccer game, swim laps, or take advantage of a guest pass at a local gym. Challenging your body and mind can bring about a renewed spirit.
10. Pace Yourself
Allow blocks of time to rest, read, stretch, or listen to your favorite music. Recovering sufficiently from summer activities will give you more energy to keep up with the activities you love most.
There’s no big secret to revitalization. Try the tips above to stay engaged both physically and mentally and energy will be more available to you.
If you need help identifying if you have nutrient deficiencies leaving you sluggish or need strategies to get more sleep or destress from work so you can enjoy your family time more, I would love to help you strategize a plan for more energy.
As a Functional Nutrition Specialist and Integrative Health Coach, I help those at midlife feeling fatigued and frustrated with their health discover vibrant energy and confidence in their body again. Schedule a Free Discovery Call to Discover your next best step toward optimal health.
Get started today and pump up your vitality this summer!