Has that afternoon dip in energy become more noticeable lately? Or perhaps you have begun to notice a change in your skin. So rather than reaching for that extra energy drink or using a little additional foundation, read on to learn a few simple tricks that can help you start feeling and looking your best.

Fuel Your Body the Right Way

Just like how the different octane levels of gas can impact how your car runs, the same can be said about how you fuel your body. We live in a fast-paced culture where we are constantly on the go. This often impacts our food choices as many people turn to ultra-processed foods out of convenience. Ultra-processed foods are usually low in protein and fiber and high in sugar and calories. It can feel overwhelming when trying to change your eating habits, but you can begin to improve your energy and your health with little changes. If you have ever attempted to start a new way of eating and experienced a setback, you are not alone. It is easy to become stressed by trying to make significant changes all at once. Unfortunately, I have seen a lot of crazy things in my over twenty years as a certified health and fitness professional. This often included talking with people who became dizzy or even passed out in one of my classes due to starving their bodies or simply not fueling them properly to complete their workouts. Fueling your body the right way doesn't have to be complicated. Instead of counting calories, trying the newest diet fat, or weighing your portions, simply start by focusing on eating whole foods.

Whole Foods

When food is minimally processed or hasn't been processed at all, it is considered to be whole food. Whole foods have been shown to boost your mood and energy level naturally. There are a variety of whole foods to choose from, including eggs, fish, meat, fruits, vegetables, legumes, nuts, and seeds. When we fuel our bodies properly with whole foods, our bodies feel better and function better. In addition, since whole foods do not include added sugar or additives, our bodies do not experience the extreme blood sugar spikes that occur with ultra-processed foods. This helps to minimize the crash some of us experience after having that sugary snack. Other benefits of eating whole foods are that they often require less preparation and are a little easier on the pocketbook.

Hydratation

Now, let's discuss how to fuel your body with the right type of fluids for maximum hydration. Water is not only refreshing but vital for body functioning. Eating fruits and vegetables with a higher water content help with hydration, but drinking it is also a must. Did you know that being slightly dehydrated can increase fatigue? Sugary drinks and caffeine can also contribute to dehydration, so it is best to stick to water throughout the day if possible. If you are like me, I am not a fan of regular drinking water. I like to mix up my water by infusing it with oranges or other fruits in the fridge for a little natural flavor or enjoying caffeine-free tea. If you want carbonation, many carbonated waters are available on the market. Try to find ones that actually list all the ingredients instead of just saying "natural flavors." Another reason staying hydrated is essential is because the signs of thirst are often misconceived as hunger, causing people to consume unnecessary calories. Aiming for at least 64 ounces of water daily helps set your body up for success. Remember, if you go for a run or other form of workout, you will need to drink more on those days to replenish lost fluids.

Focus on Clean Skin Care

Start enjoying brighter, more radiant skin with products that are actually good for you. Clean skincare offers natural ingredients and is free from artificial fragrances, parabens, dyes, and sulfates. Master Esthetician Rita Almusa shared her thoughts on the importance of using clean skincare, "since a portion of what we put on our skin is absorbed, it is crucial to select products that are clean and safe from harsh chemicals." She continued, "lab-created chemicals often cause skin irritation and even more serious side effects. Instead, look for organic and plant-based ingredients to help you thrive on the inside and out." New and upcoming clean skincare brands are emerging on the market at a rapid rate. Take the time to learn more about the ingredients to make the best-informed decision for you and your skin.

Take the Time to Move Your Body

Staying active is one of the most important things you can do for your health. Being physically active helps cardiovascular health and decreases the chance of stroke and certain diseases. One of the most rewarding benefits of a great workout is the feeling after it is done. No, not the relief that the workout is over (remember, exercise should be fun!), but the endorphins released. Studies have shown that endorphins help create that runner's high many exercisers rave about. In as little as thirty minutes, endorphins begin to be released, even in moderate-intensity exercises such as riding a bike, using an elliptical, or lifting weights.

If you want to increase muscle mass, increase muscle strength, and improve bone density, adding weight training to your regular exercise routine is a must. However, if the gym doesn't interest you, that is okay. Instead, find or keep doing something active that you love, which will keep you coming back.

Rest Your Body & Mind

As work-life balance continues to be a struggle, taking time for yourself has never been more critical. Our bodies need time to rest. The quiet moments are when our bodies heal and our stress levels decrease. Meditation is a fantastic way to calm your mind and refocus. If you are new to meditation, start with ten minutes daily and build from there. Meditation is the perfect way to drift off to sleep when I have trouble calming my mind.

Adequate sleep also plays a role in looking and feeling our best. Although people should be getting between 7-8 hours of sleep per night on average, many have become accustomed to only getting 5-6 hours. Lack of sleep increases fatigue and the release of the stress hormone cortisol, which can be the culprit for cravings for sugary foods, and impacts the skin's ability to stay properly moisturized.

Bottom Line

The key to looking and feeling your best involves making yourself a priority. In addition, focusing on your physical and mental health will help you live your best life.