Written By Mikkie Mills / Reviewed By Ray Spotts
If your family is like most, everyone stays busy. Whether it's work, school, sports, or a combination, adults and kids often have active schedules most days of the week.
It's easy to get exhausted and wonder where you'll find the energy to make it through the remainder of the day, much less the rest of the week. Fortunately, there are simple ways that anyone of any age can increase their energy. Work together to become a healthier, happier, productive bunch.
1. Catch Some Rays
Vitamin D is essential to human health, and the best way to get the amount you need is to get outside and catch some rays. According to the World Health Organization, you need exposure to natural light for at least 15 minutes several days of the week. Make some time for your family to get outside for exercise, learning activities or picnics.
Keeping your body's vitamin D at an appropriate level will help maintain your muscle and bone health and reduce fatigue. If you feel anyone in your family is still deficient in this vital vitamin, you can purchase vitamin D for kids and adults for an extra boost.
2. Get Out of Bed
Many people work and do school from home these days. It can be very easy to fall into a rut of sleeping in and procrastinating. Typically, humans function best when they get up early and begin their day actively.
Discovering the perfect time for everyone to start their day could take some trial and error. However, it can be beneficial for the whole family to get up at the same time each day.
3. Eat Healthy Foods
Eating healthy foods is essential for maintaining energy levels. It all starts with breakfast, which should be filling yet healthy. Making sure you eat breakfast each morning will set you on the right path for the entire day, giving you the energy to accomplish your goals.
Try to avoid processed foods as much as possible and go for natural foods that contain healthy fats, fiber, protein, carbohydrates and iron.
It's also vital to stay hydrated all day. Your best option is water; keep a refillable water bottle with you at all times. Water can not only give you the hydration you need, but it can also help you feel fuller during the day so that you don't overeat during meals or feel the constant need to snack.
4. Get Moving
Physical activity can begin boosting energy quickly, so virtually any time of the day is suitable for a workout; just avoid doing it within a couple of hours of bedtime. Try getting the whole family to exercise first thing in the morning. Taking a brisk walk each day is a simple, low-impact activity that can do wonders for your energy levels and overall health.
5. Get Enough Quality Rest
Your body requires a sufficient amount of quality rest after a long day, whether you are very physically active or behind a desk. All of your body systems need a certain number of hours of restful sleep to rejuvenate. Lack of sleep over even a short amount of time can result in severe medical conditions.
At a minimum, not getting enough rest can make for extreme fatigue and brain fog. Make sure your entire family gets the rest they need. Some people require more deep sleep than others, but typically seven to nine hours each night is ideal.
Creating a bedtime routine can help everyone wind down to fall asleep faster and sleep more soundly. Dim the lights and play some soft, relaxing music. Take time to read or meditate. Have everyone avoid screen electronics as much as possible, at least an hour before bedtime. The blue light these devices emit can signal your body to wake up rather than wind down.
Follow these suggestions to help you and your family feel better and more productive. Create an action plan today to fight family fatigue and energize your life.
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Mikkie Mills is a freelance writer from Chicago. She is also a mother of two who loves sharing her ideas on interior design, budgeting hacks and DIY. When she's not writing, she's chasing the little ones around, walking her dog, or can be found rock climbing at the local climbing gym.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.