Here are five simple, but effective ways you can boost your health today using items you probably already have in your fridge. And the best part? Implementing these simple changes to your diet will improve your overall vitality, without breaking the bank.

They taste amazing and are full of all the good stuff to boost your vitality. Blueberries and strawberries contain a powerful dose of antioxidants and vitamin C for healthy ageing, as well as fibre to support gut health and digestion.

Plus the natural sugars they contain are a perfect boost to your energy throughout the day. Add a handful to your smoothie, your brekky or enjoy them after a tough workout.

Increase your water intake So simple, yet so effective for increasing your overall health and vitality. Water can reduce fatigue, help with digestion and make your skin glow.

We tend to think of meals in terms of breakfast, lunch, and dinner, but that mindset might be sabotaging your energy level. A simple rule of thumb when eating for energy is to consume more fruits and vegetables, whole grains, and lean proteins. You need the B vitamins B1, B2, B3, B5, and B6 to break down and convert proteins, fats, and carbs into energy.

Find these vitamins in brown rice, chickpeas, salmon, soybeans, whole grain wheat, nuts, eggs, cheese, and fatty fish. Since your blood transports nutrients to all the cells in your body, and blood is mainly water, dehydration wreaks havoc with your energy level — one of the first signs of dehydration is fatigue.

A good rule of thumb is to guzzle at least 8 ounces before and after a minute workout. Avoid diets that eliminate certain food groups and nutrients, or crash diets that rely on extreme calorie cutting. They tank your vitality, so you have no energy to exercise. Instead, eat a well-rounded diet; cut out empty calories like starches, carbs, and sugar; and shoot for losing a pound every two weeks.

Mitochondria are little powerhouses in your cells, and your muscle cells in particular are very dense in these. More muscle leads to more energy output. The brain has lots of energy requirements, so when you feel foggy and dull, it has a lot to do with the flickering light of your Vitality.

Exercising regularly will boost your energy levels tremendously and really improve your mood. There are so many chemicals in our food, makeup, household cleaning items, and just plain everywhere nowadays, that our bodies are having a hard time moving the gunk out and we are paying the price.

We produce growth hormone which helps us repair and rejuvenate, and frankly, we shut down the computer because it has too many windows open by the end of the day and is getting hung up. Power down your system and optimize, so you can use your body with greater efficiency the following day.

Sara all the time, and we are conspiring together to help you get healthier. We love you guys and are here to serve you. Pedram Shojai, OMD Dr.

Pedram Shojai is a renowned author, filmmaker, physician, lecturer, and world adventurer. He travels the world working with amazing people in an effort to create a sustainable future for generations to come.

Pedram is the founder and President of Well. Org, an innovative online media platform designed to put cameras on the good guys and tell their stories. We vote with our money and the Well. Org mission is to inspire people to support companies that are doing good work on our planet. People are all over the place trying to scrounge up some extra energy to get through their days.

So how do time and energy interface?

Read eBooks on any Kobo eReader or with the free Kobo App. Go shelf-less with your library and enjoy reward points with every purchase. Selection may vary between stores and online.

Skip to main content Skip to footer content. Sign In Order Status plum Rewards. Select a store. Sign In. Bargain Books BookTok Picks of the Month Page to Screen Canadian Authors Diverse Voices. Order Status plum Rewards. Find another store Find a store. Search for stores near:. Find out when it's back ×.

Email address. Books Health Mental Health Stress Management. Unlimited Energy: How to Boost Your Vitality Mary Garcia. Learn More. This product requires a minimum order of 1. Final Sale. No returns or exchanges. This item will be shipped by appointment through our delivery partner.

Ratings and reviews are extremely helpful and greatly appreciated. They do matter in the rankings of the show, and I read each and every one of them. Take our free five minute survey to minimize psychosocial risks and build on psychological safety. Then join us for the next round of Certificate In Creating Wellbeing.

Click Here. Free Membership LOGIN LOGIN. You have no items in your cart. Search for:. LOGIN LOGIN. How To Boost Your Vitality Podcast with Emiliya Zhivotovskay DELIVERED BY The Wellbeing Lab.

Quick tip: You can save this post to your favorites, so you can access it quickly and easily later! Previous Previous Article: Creating A Giving Culture. Next Next Article: Can You Thrive At Work? Free Leadership Toolkit Supercharge safety, wellbeing, and performance for your team.

Download now. Free Leaders Survey Tool Take our free five minute survey to minimize psychosocial risks and build on psychological safety Learn More. Wellbeing Survey For Youth Our free PERMAH Wellbeing Survey Tool For Youth is now available. Learn More. Wellbeing Survey For Kids Our FREE PERMAH Survey tool for Kids under 12 is now available.

Listen Now. Related Podcasts: Making Positive Psychology Work - Afterparty Podcast with Chelle, Paige and Michelle Do You Have A Wellbeing Strategy?

Podcast with Dr. Peggy Kern Do You Need A Wise Intervention? Podcast with Greg Walton. As Seen in. In the spirit of Reconciliation, we acknowledge Aboriginal and Torres Strait Islander peoples as the Traditional Owners and Custodians of our country, and their connection to land, water and community.

We pay our respect to them, their cultures and customs, and to Elders both past and present. ARTICLES Change Leadership Wellbeing. PODCASTS Change Leadership Wellbeing. RESEARCH Change Leadership Wellbeing. FREE TOOLS PERMAH Wellbeing Survey Leadership Survey Become A Member.

We're sorry, we couldn't find results for your search. Ship to me. Find it in store. Simply sign in or create your free Kobo account to get started.

Read eBooks on any Kobo eReader or with the free Kobo App. Go shelf-less with your library and enjoy reward points with every purchase. Selection may vary between stores and online. Skip to main content Skip to footer content. Sign In Order Status plum Rewards. Select a store.

Sign In. Bargain Books BookTok Picks of the Month Page to Screen Canadian Authors Diverse Voices. Order Status plum Rewards.

Find another store Find a store. Search for stores near:. Find out when it's back ×. Email address. Books Health Mental Health Stress Management. Unlimited Energy: How to Boost Your Vitality Mary Garcia. Learn More.

Another bonus: any extra money can be put toward things you would not otherwise do and that might also support brain health, like personal training sessions or stress-reducers like massages and vacations.

If you cannot hold a traditional job now because of the pandemic, consider volunteering. Many opportunities can be done online or from home. Can't work or volunteer right now because of the COVID pandemic?

There are ways to replicate these positive social interactions. Lydia Cho, a neuropsychologist with Harvard-affiliated McLean Hospital, suggests creating a personal "pod" — an intimate small group that you interact with regularly.

Schedule regular meet-ups so it becomes a habit and not something you do only when the need arises. If you can't safely meet in person while practicing safe social distancing , use Zoom or FaceTime on your computer or phone.

Ask family or friends to assist with the technology if necessary. Life satisfaction — how you feel about your current life and its direction — is often a struggle for people as they age because they no longer feel a sense of purpose, according to Cho.

Working and volunteering can help fulfill this need, but overall life satisfaction can be much more. This can mean re-evaluating your interests to focus more on personal development and growth. If you need a spark, she suggests revisiting interests you put aside when you were younger, or taking on something you have always wanted to explore.

For example, sign up for college classes in subjects that now stimulate your mind and interest, like history, writing, or science. Platforms such as Skillshare www. com offer online classes and tutorials on a variety of creative subjects.

And many local community and senior centers offer workshops in which you can learn a new skill or polish an older one, such as public speaking, cooking, or home maintenance. Your brain will thank you for many years to come. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.

Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.

Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts.

Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles.

Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness.

Can watching sports be bad for your health?

It is readily available, low cost and can be implemented immediately. This is why water gets a tick of approval from me! Aim for two litres a day; more if you are exercising. They are a fantastic choice to replace glycogen stores pre, during and post workout.

Making your workouts more effective and your recovery more efficient. If you find your energy dropping in the afternoon, grab a banana with a handful of nuts. Want post workout vitality?

Incorporate eggs These little powerhouses of nutrition are just a bundle of vitality on their own. They are an excellent source of protein post workout, B vitamins to help with stress and the fat-soluble vitamins A, D and E.

Eggs also contain good amounts of Iodine and Selenium for thyroid function, Zinc for immune health, calcium for bone health and Iron for red blood cell production. Boil them up for a snack on the run, scramble them with some veggies or make an egg quiche for dinner.

They are beneficial in regulating blood pressure, reducing inflammation, improving brain health and easing joint and muscle pain. Not only will you feel good on the inside, but your skin, hair and nails can all benefit from a good dose of oily fish.

Aim to have 2- 3 serves of oily fish like salmon or tuna per week, or look for a fish oil supplement that has been tested for its purity and quality.

Power down your system and optimize, so you can use your body with greater efficiency the following day. Sara all the time, and we are conspiring together to help you get healthier. We love you guys and are here to serve you. Pedram Shojai, OMD Dr. Pedram Shojai is a renowned author, filmmaker, physician, lecturer, and world adventurer.

He travels the world working with amazing people in an effort to create a sustainable future for generations to come. Pedram is the founder and President of Well. Org, an innovative online media platform designed to put cameras on the good guys and tell their stories.

We vote with our money and the Well. Org mission is to inspire people to support companies that are doing good work on our planet. People are all over the place trying to scrounge up some extra energy to get through their days.

So how do time and energy interface? Qi Gong Without a doubt, this has been the most useful tool in helping my patients and students get out of their funk and step into their power. Meditation Calming the mind and understanding where your suffering and insanity comes from is key.

Exercise Still water breeds poison, and our stagnant lives have led us to wane in our energy. Cutting the Garbage There are so many chemicals in our food, makeup, household cleaning items, and just plain everywhere nowadays, that our bodies are having a hard time moving the gunk out and we are paying the price.

Posted in Blog , Energy , Meditation , Sleep , Stress Management , Yoga and tagged adrenal glands , Dr Sara Gottfried , dr shojai , energy , exercise , meditation , optimize your energy , qi gong , sleep , vitality boosters , yoga. you have a wonderful blog right here! would you like to make some invite posts on my website?

This website uses cookies to enhance your experience and to help us improve the site. Please see our Please see our Privacy Policy If you continue without changing your settings, we will assume that you are happy to receive these cookies. You can change your cookie settings at any time. Accept Read More.

Close Privacy Overview This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website.

We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent.