One of the most important keys to success in fitness is energy management. Being able to improve energy, emotions and memory has a huge impact on your health and fitness. To help out with this, here is a list of ten effective ways you can control and improve energy.
How To Improve Energy, Emotions And Memory
Here are 10 very effective ways to improve energy, emotions and memory. By learning these 10 overall good habits you can look and feel your best into your golden years.
1. Exercise And Sports
It is important to make exercising part of your daily routine. This includes both aerobic workouts and weight training. These are two different ways to keep energy levels high, emotions balanced and memory acute.
Aerobic exercise, either high intensity or low intensity gets the heart pumping and provides good cardiovascular conditioning. When one is breathing heavily, this controls how much oxygen gets to the muscles and to the heart. Some good ideas for aerobic activities and sports are:
One should exercise this way from five to seven days every week for at least 30 minutes at a time, according to The American College of Sports Medicine.
Weight training is another kind of exercise that helps to control emotions. A study out of Harvard University proved that strength training by lifting weights reduced clinical depression in its subjects with more success than counseling did. Lifting releases hormones called endorphins which make you feel better and it also gives a person more energy.
Another study out of Duke University proved that participants who were suffering from depression for at least four months, overcame depression once they started trained for 40 minutes four times a week.
What you eat is extremely important in controlling your energy levels and helping you to feel emotionally sound. Eating high sugary foods can change your mood by fluctuating blood sugar levels causing irritability. Not eating enough healthy sugars can lead to lack of energy, anxiety and depression.
Experts suggest keeping a food diary to keep track of what you eat. You will find that eating healthy will keep you feeling better, keep your energy up and keep your memory stronger. Try to substitute bad foods with good ones slowly to change your eating habits.
For example, instead of having cookies for a snack, grab a piece of fruit. Make sure that your plate during meals is colorful and includes a protein (lean meat such as fish, chicken or turkey), a starch (such as potatoes or pasta) and a vegetable (such as peas, string beans, broccoli or carrots).
These are just examples, but there are plenty of ways to keep a balanced diet, and if you do, you will notice a positive change in the way you feel.
Research suggests that eating nutritious choices will help you feel better overall. Studies proved that taking in low levels of vitamins and minerals and not getting enough Omega 3 fatty acids altered mood of participants and even caused a negative change in their mental well being. They became depressed and anxious, irritable and moody.
Here are ways to avoid low energy, poor memory and unhealthy emotions:
- Make sure to get enough vitamin D either from the sun, from foods or even supplements.
- Decrease the amount of refined sugars you intake.
- Eat the right kinds of fats.
- Make sure to get enough zinc in your diet.
Eat well and watch your health improve.
4. Hormone Replacement Therapy
Hormone replacement therapy (HRT) is a proven innovative kind of therapy that has definite benefits of elevating mood, giving higher energy and improving memory.
Growth hormone (GH) deficiencies are caused by a natural decrease in GH levels due to aging. Getting a blood test to check for a deficiency is the first step. Then taking doctor prescribed bio-identical injections with medical supervision can produce remarkable changes.
National HRT recommend HGH for energy, HGH for emotions and HGH for memory, that has been proven for decades to be a positive step in the right direction.
5. Proper Sleeping Habits
When the body is at rest at night, this is the time it heals and rejuvenates. It is the perfect opportunity to allow cells and tissues to regenerate within the mind and within the body.
Getting at least eight hours of deep and restful sleep is what experts recommended. When waking from a good, solid sleep, this is when one will have the most amount of energy, greater emotional stability with less depression, anxiety or irritability and when memory will be the most acute.
We all know that when get cranky, we tend to be either hungry to tired. Lack of sleep can cause irritability and agitation, but getting the right amount of slumber can avoid these negative feelings.
6. Keeping Stress Levels Low
Stress can cause memory loss, difficulty with focus, difficulty concentrating, depression and fatigue. If stress levels get high enough, they can cause problems that can disrupt daily life and relationships. Making sure to deal with stress in healthy ways is important.
7. Learning Stress Management Techniques
Many people exercise to reduce anxiety and stress. Here are some other ways to manage stress for a happier and healthier you:
By participating in calming and enjoyable activities such as sewing, gardening or working on your car can decrease stress levels. Monitor your relationships and remove negative people from your life as well.
8. Lose Weight
When a person carries around excess fat, it makes the body and the heart have to struggle to function properly. This can lead to a lack of energy. Being overweight can lead to lack of self esteem and cause depression as well. A lean and attractive physique can bring self confidence and fight depression.
Being heavy can certainly lead to atherosclerosis (hardening of the arteries) and can cause heart attack and stroke. Keeping at a healthy weight for your body structure and size is highly important for good health overall.
9. Never Smoke
Smoking not only stunts memory, causes depression and sucks energy away, its toxins also cause harm to every single part of the body. It causes premature aging and even a shortened lifespan. Stay away from cigarettes for a chance at a healthy existence.
10. Keeping Alcohol Consumption To A Minimum
Moderate alcohol consumption has been said to be a healthy habit. However, alcohol is a depressant and can cause deep depression for those who are predisposed to this condition.
Too much drinking can lead to alcoholism which will definitely contribute to a lack of energy and memory loss. The best idea is to drink responsibly and know your limits.
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