vitality tips & resources

Increase Your Exercise and Work Performance, Slow the Aging Process, and Reduce Your Risk of Heart Attacks, Cancer, Diabetes, and Strokes KEYS TO ENHANCING PERFORMANCE

Keys to Enhancing your Performance

Who wants extra time in their day? We all do! To get the most out of your life, learn to increase your productivity, so that you do more in less time.

As a family physician, my goal is to help my patients feel great. Health means more than being free from disease. Optimal health gives us energy and vitality, allowing us to reach our maximal state of physical, cognitive, and social well-being.

• Hydration
• Antioxidant and Nutrient Balance
• Stable Blood Sugar Levels
• Adequate and Effective Rest
• A Regular Fitness Program

Hydrate Yourself

Aim to drink at least 2 quarts (liters) of fluid daily. Our bodies are nearly 80% fluid and none of our systems function well when we are dehydrated. Many of my patients drink a cup of coffee with breakfast, diet cola with lunch, and a glass of wine or beer with dinner. In essence, they didn’t really drink anything all day because those fluids caused nearly as much fluid loss through urination as hydration. They find themselves tired, drinking more coffee and snacking, unable to reclaim their energy. What they need is fluid.

Drink hydrating liquids, such as pure water, citrus or vegetable juice, or herbal teas. Choose a cup of herbal tea in place of a snack or cup of coffee. The next time you feel tired and mentally slow, drink a glass of fluid and notice how much better you feel.

Enhance Your Antioxidant and Nutrient Balance

Have you ever walked into a room, only to forget what you were doing there? That state of forgetfulness is what I call "brain fog." Eating high-fat, low-nutrient food increases sluggishness and brain fog. Not surprisingly, poor food choices leave you stuck in your chair when you should be either up having fun or getting things accomplished.

In contrast, certain foods contain compounds that enhance your ability to regulate energy. Antioxidants are chemical compounds found in plant foods that are anti-aging and pro-vitality. These natural plant food compounds increase cellular performance. People report better cognitive and athletic performance when they eat a diet rich in antioxidants and nutrients.

Enjoy meal plans that feature antioxidant food groups. (See my book, The 28-Day Antioxidant Diet Program, for details.) Aim for at least 3-4 cups of colorful fruits and vegetables daily, such as broccoli, kale, tomatoes, blueberries, and oranges. Prepare dishes that are flavored with aromatic spices and herbs (such as garlic, ginger, chili, and Italian herbs), as they enhance your food’s flavor and are packed with antioxidants. Include whole grains with your meals (such as whole grain breads, tortillas, and pastas, and brown rice). Lastly, enjoy 1/4-1/2 cup of beans daily, as they provide sustained energy levels and are loaded with nutrients, cholesterol lowering fiber, and cancer fighting compounds.

Stabilize Blood Sugar and Energy Levels

Specific foods cause sudden surges in blood sugar levels, followed by plunges. Most people know that eating sweets and sugar-packed foods causes them to feel jittery, irritable, and sluggish ninety minutes later. What many people don’t know is that most chips, white flour snacks, fluffy breads, and potato dishes do the same thing. All of these simple carbohydrate foods cause steep rises and falls in blood sugar levels, which impacts our mood, lowers long-term energy, and can lead to diabetes.

Rather than grazing on snack foods, focus upon eating three balanced meals daily. For prolonged energy, choose meals made with sustaining carbohydrates, such as beans, colorful vegetables, and most fruit, as well as special grains, such as wild rice, quinoa, and barley.

Get Focused

Most people know that adequate sleep improves mental performance. Yet, you might be surprised to learn the benefits of adding brief meditation or prayer sessions. Investing in 10-15 minutes of daily meditation often yields clarity and focus, resulting in large gains in productivity, especially when we are emotionally stressed. Excess stress saps us of energy and lowers performance. Daily brief meditation is well worth the return.

Enjoy a Fitness Program

Endless professional workshops tout the benefits of adding an exercise program. Regular aerobic activity, which I define as continuous activity that raises your pulse rate for at least 20-30 minutes, increases your energy and efficiency.

When you exercise aerobically daily, your mental performance increases at least 10%. So, out of your 120 waking hours per week, if you invest just 45 minutes five days per week to aerobic activity, your net gain yields seven extra hours of bonus time every week.

Maximize Your Potential!

You can enhance your productivity. Drink hydrating fluids, splurge on antioxidant and nutrient rich foods, invest in sustaining rest, and enjoy a regular fitness program. These choices will lead you to your optimal state of function. With that foundation, you can start fulfilling your wildest dreams.