How to Reclaim Your Energy and Reduce Pain: A Holistic Alternative

Tired of feeling sluggish? Is it hard to find the motivation to get things done? Does that knee bother you when you get up to go to the bathroom? Life is meant to be enjoyed, but when we face these common challenges, our happiness, sense of self, and hopes for the future are dimmed. I have some good news for you: you can reclaim those feelings of joy you had before you constantly felt drained of your energy, sharpen your mind, and kick that fear that you won’t ever return to your old pain-free self. Wellness Moves is here to help. Keep reading if you are ready to stop going through the motions and take action to claim strength, vitality, and confidence for yourself.

These maladies are connected, and there are many places you could start to address them. The important thing to realize is that a well-crafted plan can help you feel like your old self again. Wellness Moves believes in a holistic approach, which means that we believe everything is connected. The negative feelings you hold are manifestations of having a weak link in your wellness profile, and there are strategies to fix these weak or broken links.

At Wellness Moves, we believe basic behaviors can lead to long lasting and monumental changes in the body. These practical tips can be incorporated into your life to start gaining some momentum, so you can feel in charge of taking your life back!

Practical Tips for Boosting Energy, Managing Pain, and Reducing Medication

Sleep: Sleep is one of the fundamental behaviors that will determine our health outcomes. Not getting enough sleep has been associated with an increased risk of cardiovascular disease. Sleep is also the time when your body rebuilds itself. If you’re not getting enough sleep, you’re not setting yourself up for your body to repair itself, practically inviting those aches and pains to stick around.

Practical Sleep Tips:

- Set a sleep window. Rather than setting an alarm to wake up, set an alarm for when you start to wind down and get ready for bed. Set aside 6-9 hours to be in your bed. It may take some time to be able to fall asleep in your sleep window, but programming the mind and body to prepare for being in bed during this window will lead to more consistent sleep.

- Limit device use. Light guides our circadian rhythms, and artificial light can impact your body’s ability to wind down. Stop scrolling before bed, especially if you find yourself in your sleep window. Create a dark environment to optimize your sleep.

Water: “Water is the medium by which the body transports nutrients, diffuses gases, and rids the body of waste. It lubricates joints, cushions vital organs, and provides structure to the skin and body tissue. It also helps to maintain body temperature via evaporation. Water also helps to stabilize body temperature by absorbing heat generated by exercise and environmental conditions. Low intake of water has been associated with some chronic diseases.” - NASM

Practical Water Tips:

- To determine how much water you should be consuming, take your body weight in pounds and divide it by 2. This number is the amount of water (in ounces) you should be consuming with moderate activity. For every hour of exercise or time spent outdoors in a hot climate, you should consume an additional 12-15 oz.

- Invest in something you enjoy drinking water from. Your water bottle should be your constant companion.

- Start your morning with some water and prepare your water for the day.

Nutrition: Nutrition isn’t just about getting enough vitamins. You need calories as well. If you’re feeling sluggish, there’s a chance you may not be consuming enough calories. Consume calories close to your TDEE. TDEE is the amount of energy your body needs, measured in calories. Being calorie deficient is an obvious way to limit your energy.

Practical Nutrition Tips:

- Create a meal plan. You may not follow your meal plan all the time, but having some go-to meals eliminates being in a position where you don’t know what you should eat and end up eating whatever sounds best to satiate your hunger rather than nourish your body.

- Build your meals around a high-quality protein source. The amino acids in protein sources are the building blocks for your body. Take your body weight in pounds and multiply it by 0.36 to determine your Recommended Dietary Allowance, which is the minimum amount of protein to consume during the day.

- Eat mindfully. Be aware of your food choices and slow down while you are eating. Chewing more slowly helps break down the foods you are consuming. Digestion actually starts in the mouth.

Movement: Your body is built to move. Many processes in the body are aided by movement. Having trouble digesting your food? Try going for a walk after you’ve eaten your meals. As for all of those aches and pains, you may be stuck in the cumulative injury cycle. You need to get out of it. The cumulative injury cycle is described as “A cycle whereby an injury will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances. Muscle imbalance can lead to more inflammation, and the cycle repeats.” - NASM

Getting out of the cumulative injury cycle can be a long road, but you can do it. You want to address muscle imbalances, train the little muscles in your body with stability training, and avoid fatiguing your tissues too much. This cycle requires a smart plan, and this is where doing more can be counterproductive.

- Go for a walk. 7,000 steps a day have been shown to be beneficial for health. It’s a great activity after your meals, and going for a walk outside is a good way to disconnect from daily stresses.

- Dedicate time to an exercise routine. Pick days and times you can commit to and stick to, or create a rule like “I will not go more than 3 days without exercising” and stick to these commitments.

- Find a movement practice you love to do, such as yoga, tai chi, or resistance training.

You have more control over your health status than you may currently be giving yourself credit for. Follow these tips and be mindful of how different your body feels. The most important thing to remember is that you can reclaim your energy and reduce pain in the body. It takes time and dedication, but it is possible. If you’ve been frustrated with how things have been going and need more help, reach out and schedule a Transformation Consultation today and discover Strength, Vitality, and Confidence with Wellness Moves!