15 Healthy Habits to Improve Energy, Stress Levels, and Sleep - Botanica

15 Healthy Habits to Improve Energy, Stress Levels, and Sleep

Lisa Kilgour, Nutritionist

In this whirlwind we call modern life, balancing our daily routines feels a bit like trying to keep a dozen plates spinning all at once.  

I mean, with the constant buzz of our phones, the ever-growing list of tasks, and the weight of juggling work, family, and self-care, it’s a wonder we don’t all crash by noon! And really, who hasn’t had that moment, right in the middle of the day, where you’re just aching for another cup of coffee to keep the engine running? 

But here’s the thing: healthy habits and routines aren’t just trendy wellness buzzwords. They’re the real deal. They’re the unsung heroes that can genuinely make a difference in how we feel, how we work, and how we live.  

So, what if I told you there’s a way out? A way to not just survive, but thrive? A way to sip that coffee because it’s a delightful treat, not a lifeline? Let’s take a look at some healthy habits that can feel a bit magical as they balance our energy, stress, and those oh-so-precious hours of sleep. 

How to Increase Your Energy:

Ever had one of those days where the sun’s shining, your favourite song is on the radio, and everything seems set for a perfect day… but you just can’t shake off that heavy cloak of fatigue? It’s like you’ve got this invisible anchor weighing you down, turning every task into a mountain to climb.  

Feeling drained and lethargic can put a damper on even the best days. When you’re running on empty, even your favourite things can feel like a chore. You can shake off that heavy anchor and feel like yourself again. Here are some surprisingly effective habits that can bring back your energy.  

15 Healthy habits - how to increase energy

  1. Stay Hydrated: Even mild dehydration is a stressor to the body and can lead to fatigue. Aim to drink at least 8 glasses of water a day. 
  2. Start the Day Right: A balanced breakfast can set the tone for the day. Incorporate protein and whole grains (if tolerated) to keep you full and energized. 
  3. Physical Activity: All movement counts and even just 30 minutes of physical activity a few times a week can significantly boost your energy levels. 
  4. Limit Artificial Sweeteners: While that diet soda might seem like a good idea, artificial sweeteners can cause an energy crash later on. 
  5. Perfect Protein Elevated Energy Booster: If you need a natural energy boost, grab a scoop of Botanica’s Perfect Protein Elevated Energy Booster. You’ll feel that energy kick in right away but without the jitters. 

How to Manage Stress on Busy Days:

Ah, stress. It likes to visit us on busy days, always bringing a suitcase full of worries and what-ifs. But here’s the thing, while we might not have a say in its surprise visits, we sure can choose how we roll out the welcome mat.  

It’s all about harnessing our inner resilience, this can make the biggest difference. Resilience is our secret weapon, our shield against the stressful days. So, remember this: stress might knock on your door, but with a practice to develop resilience, you can choose if you let the stress in. Let’s look at a few ways to build some resilience to make sure stress doesn’t overstay its welcome. 

15 Healthy habits - how to manage stress

  1. Mindfulness and Meditation: Spending time in meditation is resilience in practice and can help center your thoughts and reduce anxiety anytime stress comes to visit. 
  2. Breaks are Essential: Even a 5-minute break during a hectic day can make a world of difference. 
  3. Healthy Eating: Avoid high sugar and processed foods to help keep your mood stable. 
  4. Stay Connected: Talking to loved ones can provide much-needed support and perspective. 
  5. Perfect Protein Elevated Adrenal Support: Botanica’s Perfect Protein Elevated Adrenal Support will give you 20g of protein, which helps with mood and blood sugar balance, plus a full dose of Ashwagandha and Reishi mushroom. Both are adaptogens that can help your body through a stressful day and recover from chronic stress.  

How to Sleep Better:

The elusive promise of a good night’s sleep. It’s like a prize we all chase after, knowing just how wonderful it feels to wake up after a deep night of sleep.  

But, while we all know the importance of quality rest for our well-being, actually getting those uninterrupted hours of sleep can be a bit of a tightrope walk. Between the day’s leftover thoughts spinning in our mind and the addictive power of our devices, setting your body up for rest becomes a challenge.  

Yet, it’s deep sleep that shapes our days, fuels our resilience, and keeps stress from overstaying its welcome. So, for all the night owls and restless sleepers out there, let’s look at some ways to help encourage your body to fall into deep sleep. 

15 Healthy habits - how to sleep better

  1. Limit Screen Time: The blue light from our devices can interfere with our sleep cycle. Try to switch off at least an hour before bed. 
  2. Create a Sleep Schedule: Going to bed and waking up at the same time can regulate your body’s internal clock.  
  3. Avoid Caffeine Late in the Day: That late afternoon cup of coffee might be affecting your sleep more than you think. Avoid caffeine after lunch as much as possible. 
  4. Relaxation Techniques: Whether it’s reading a book or taking a warm bath, find what relaxes you before bed. 
  5. Perfect Protein Elevated Sleep Better: For those nights when you need a bit of extra help, Botanica’s Perfect Protein Elevated Sleep Better can help. The 20g of protein can help you stay asleep all night, and the natural source of melatonin (tart cherry), along with magnesium and passionflower can help you fall asleep easily. 

Building healthy habits is a journey, not a destination. By incorporating these healthy habits into your daily routine, you can have more energy, feel less stress, and have better sleep. Remember, it’s the small changes that often make the biggest difference in your quality of life. Whether it’s taking a moment to breathe, opting for a healthy snack, or incorporating one of Botanica’s Perfect Protein Elevated into your routine, every step counts towards a healthier, happier you. 

About the Author

Lisa Kilgour, Nutritionist

Lisa Kilgour, Nutritionist

Lisa is on a mission to teach people how to heal themselves, to restore balance to body and well-being through whole food. A specialist in...

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