8 Simple Ways to Increase Vitality
Feelings of sluggishness, irritability and low energy levels are tell-tale signs of decreased vitality. Along with this downward spiral is often poor choices for food, movement and a compromised mindset. There are many life experiences that bog us down and throw us off our normal routines which often leads to lethargy and inactivity. While it may feel like you’re stuck in a pit that you are unable to climb out of, the cycle can easily be broken with a few shifts in your lifestyle. Often, it doesn’t take a complete overhaul to get you feeling stronger and filled with greater zest for life.
These eight suggestions for increasing vitality are simple, easy to implement and are bound to increase vitality.
Drink more water
Think it sounds too simple to be true? It really works! One study found that consuming adequate amounts of water helps you lose weight. And often times we mistake hunger for dehydration! Plus, it flushes out toxins from the body. Divide your body weight (lbs) in half. Drink that many ounces of water each day (1).
Make breakfast a priority
A study of people who lost 30 lbs or more and kept it off for more than a year showed 78% ate breakfast. Keep breakfast simple, including a variety of fats and proteins to get your morning started right! Try avocado toast for breakfast with mashed avocado, greens and topped with an egg! or prep the night before by sautéing a mix of veggies in coconut oil.
Get more sleep
Research shows that 35% of adults in the U.S. don't get enough sleep. Getting your ZZZs strengthens the body's immune system to fight infections and illnesses. Studies also show increased odds of suffering from obesity if sleep deprived (2).
Go for a walk
When it comes to exercise, walking is free, requires no special equipment and can be done anywhere! Walking for 30 minutes at a brisk pace, 5 days a week is a good habit to create. One study found that women who worked out in the morning moved more throughout the rest of the day. Additionally, their brains responded less to images of tempting foods (3).Take your kiddos, invite a friend, or download a new podcast to make your fitness more fun!
Eat more fruits and veggies
You can't go wrong with adding more tasty fruits and vegetables into your diet. Fruits and veggies will help you maintain a healthy weight, provide adequate amounts of fiber, and give a good dose of nutrition.
Go meatless
You don't have to give up meat altogether (new research recommends eating clean, organic meats regularly) but make a plan to eat one or two meatless meals a week. Eating meat free meals allows you to explore new recipes, add more color to your meals with vegetables and increase your intake of nutrients that are commonly found in beans, vegetables or grains.
Find a workout buddy
Working out with a friend may increase your motivation to exercise. It makes workouts more fun when you add a social dimension to them. Plus, an accountability system helps you stay consistent.
Unplug & unwind
The consistent buzz of phones and email messages make it hard to relax. Research shows that heavy technology use may lead to an increased risk of depression, stress and sleep disorders. Make time to put technology to bed instead, so you are connecting with others and yourself (4).
References
Perlman, Howard, and USGS. “The Water in You.” Water Properties: The Water in You (Water Science School), water.usgs.gov/edu/propertyyou.html.
“Sleep Statistics - Research & Treatments | American Sleep Assoc.” American Sleep Association, American Sleep Association, www.sleepassociation.org/about-sleep/sleep-statistics/.
Rockwood, K., Shaffer, A., Saltz, G., MD, & Dworkin-McDaniel, N. (2018, December). Live Healthy: Stress Less This Season. Health, 63-66.
LEAF, C. (2013). SWITCH ON YOUR BRAIN: The key to peak happiness, thinking, and health. Place of publication not identified: BAKER Book House.