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Staying Well with Frances: Lifestyle Reset For Increased Energy
By Frances Largeman-Roth, RDN, nutrition expert, author and AVON Wellness Ambassador
The holidays often take a toll on our wellness. We stay up later, drink more alcohol, eat more sweets and may let our healthy habits fall by the wayside. By January 1st we may be feeling more tired than inspired!
The good news is that you don’t need to wait until January to start taking better care of yourself. There is no time like the present to invest in yourself and your health. Take a look at the doable ideas below and see which ones you can incorporate today:
1. Get a better night’s sleep:
So many things can interfere with a good night’s sleep. But sleep is so important to our overall health and impacts everything from our productivity to our weight. Setting yourself up for a restful night starts well before we put on our PJs. If caffeine affects you, you’ll want to put a “caffeine cut off” in place. For me it’s 2 pm, but you might be able to have coffee or tea later than that. Or you may be more sensitive and need to stop sipping by noon. Next, make sure to turn off tech at least an hour before bed. The blue light that our screens emit can negatively impact our circadian rhythm. And keep your bedroom cool. A room that’s about 65° F is ideal for restful sleep. For additional help, try re:tune Inner Beauty Restful Sleep with melatonin to help to support a restorative and restful night’s sleep.
2. Cut back on caffeine:
Caffeine is fabulous, don’t get me wrong. But many of us overdo it, reaching for more and more of it instead of looking at other areas of our lifestyle where we could boost our energy naturally. If you’ve already had a couple cups of coffee and you’re still looking for a boost, try these things instead:
•Take a short walk: Getting your blood pumping--even for just 10 minutes--will improve circulation and help you feel refreshed.
•Eat a handful of walnuts: these nuts contain biotin, a B vitamin, which helps you metabolize energy from the food you eat.
•Do jumping jacks: Do a set of 20 jumping jacks when your energy dips. This exercise elevates your heart rate quickly and boosts blood flow around the body, making you feel more alert.
•Sniff a lemon: The scent of lemon helps you feel more awake. Slice one open and inhale!
•Snack on a piece of fruit: The natural sugars in a banana or apple help pick you up without a sugar crash.
•Drink a glass of water with mint: Dehydration can make you feel tired. Grab a large glass of water, add fresh mint for added freshness.
3. Go moderate on booze:
Drinking more than usual during the holidays is really common and it can be tough to cut back to a normal amount of alcohol. For reference, moderate drinking refers to 1 drink per day for women and 2 drinks per day for men. One drink is equivalent to a 12-ounce beer, 5 ounces of wine (at 12% ABV) or 1.5 ounces of distilled spirits, such as vodka, rum or gin. Not only do the calories from drinks add up, alcohol disrupts your sleep and may increase the risk of certain types of cancer. Try swapping out your evening drink with a flavored seltzer, tea or a zero-proof cocktail.
4. Move a little more each day:
The truth is that being sedentary makes you feel like being more sedentary. And while it can be a struggle to start or maintain a fitness routine during the colder months, it’s so important for your physical--and mental--wellbeing. Exercise boosts the immune system and decreases stress levels, making you feel better overall. If you’re having trouble getting motivated, pair up with a friend or neighbor and set a weekly date for a power walk. Start at 15 minutes and work your way up to an hour. Trust me--you will feel awesome!
The holidays often take a toll on our wellness. We stay up later, drink more alcohol, eat more sweets and may let our healthy habits fall by the wayside. By January 1st we may be feeling more tired than inspired!
The good news is that you don’t need to wait until January to start taking better care of yourself. There is no time like the present to invest in yourself and your health. Take a look at the doable ideas below and see which ones you can incorporate today:
1. Get a better night’s sleep:
So many things can interfere with a good night’s sleep. But sleep is so important to our overall health and impacts everything from our productivity to our weight. Setting yourself up for a restful night starts well before we put on our PJs. If caffeine affects you, you’ll want to put a “caffeine cut off” in place. For me it’s 2 pm, but you might be able to have coffee or tea later than that. Or you may be more sensitive and need to stop sipping by noon. Next, make sure to turn off tech at least an hour before bed. The blue light that our screens emit can negatively impact our circadian rhythm. And keep your bedroom cool. A room that’s about 65° F is ideal for restful sleep. For additional help, try re:tune Inner Beauty Restful Sleep with melatonin to help to support a restorative and restful night’s sleep.
2. Cut back on caffeine:
Caffeine is fabulous, don’t get me wrong. But many of us overdo it, reaching for more and more of it instead of looking at other areas of our lifestyle where we could boost our energy naturally. If you’ve already had a couple cups of coffee and you’re still looking for a boost, try these things instead:
•Take a short walk: Getting your blood pumping--even for just 10 minutes--will improve circulation and help you feel refreshed.
•Eat a handful of walnuts: these nuts contain biotin, a B vitamin, which helps you metabolize energy from the food you eat.
•Do jumping jacks: Do a set of 20 jumping jacks when your energy dips. This exercise elevates your heart rate quickly and boosts blood flow around the body, making you feel more alert.
•Sniff a lemon: The scent of lemon helps you feel more awake. Slice one open and inhale!
•Snack on a piece of fruit: The natural sugars in a banana or apple help pick you up without a sugar crash.
•Drink a glass of water with mint: Dehydration can make you feel tired. Grab a large glass of water, add fresh mint for added freshness.
3. Go moderate on booze:
Drinking more than usual during the holidays is really common and it can be tough to cut back to a normal amount of alcohol. For reference, moderate drinking refers to 1 drink per day for women and 2 drinks per day for men. One drink is equivalent to a 12-ounce beer, 5 ounces of wine (at 12% ABV) or 1.5 ounces of distilled spirits, such as vodka, rum or gin. Not only do the calories from drinks add up, alcohol disrupts your sleep and may increase the risk of certain types of cancer. Try swapping out your evening drink with a flavored seltzer, tea or a zero-proof cocktail.
4. Move a little more each day:
The truth is that being sedentary makes you feel like being more sedentary. And while it can be a struggle to start or maintain a fitness routine during the colder months, it’s so important for your physical--and mental--wellbeing. Exercise boosts the immune system and decreases stress levels, making you feel better overall. If you’re having trouble getting motivated, pair up with a friend or neighbor and set a weekly date for a power walk. Start at 15 minutes and work your way up to an hour. Trust me--you will feel awesome!