Living Magazine doTERRA Spring 2018 Living Magazine | Page 20

Act 4 S T E P S T O A M O R E E N E R G I Z E D YO U You aren’t necessarily sore, but you’re just not feeling it. After the motivation of New Year’s resolutions end, it’s hard to translate that “new year, new you” enthusiasm into the long-term exercise habits required to reach your goals if you are constantly feeling physically fatigued. Ironically enough, it is often active measures that are the most effective at addressing fatigue. Step 1 Identify the Cause Sleep deprivation is the most common cause of physical fatigue, but the answer may be active choices you’re making during the day. Is it nutrition? Maybe even social media? If you haven’t integrated dōTERRA Serenity® Restful Complex Softgels into your dietary supplement regimen, it’s time to consider it as it is clinically shown to promote restful sleep.* Based upon some fascinating recently published research, increasing omega-3 fatty acid intake may also improve sleep quality—as if you needed another reason to include xEO Mega® with breakfast and dinner.* And while you’re addressing the nutritional causes of fatigue, it might actually be counterproductive to share your experiences on social media. Research suggests that not only is smartphone and social media overuse one of the fastest growing causes of sleep deprivation, but also that the short- wavelength blue light emitted from screens actually decreases the quality of sleep and directly influences brain neurotransmitters that can increase feelings of anxiousness and physical fatigue. Put down the phone and step up your nutrition game. Step 2 Move Yes, seriously. It seems counterintuitive, but research suggests that a quick workout actually increases feelings of energy. The mechanisms behind this effect aren’t quite clear, but we do believe that it is more neurological than physiological. A single exercise session does not instantaneously improve aerobic capacity, but it may induce activation of central nervous system neurotransmitters, specifically monoamines such as dopamine and serotonin, which directly increase feelings of vitality. Should you grab your bottle of Deep Blue® Rub and head to the gym for your scheduled spinning class? Not necessarily. But you’ll be amazed by how you feel after a brisk walk or after putting a few drops of your favorite dōTERRA Yoga Collection oil into the diffuser and spending a few minutes perfecting your Vriksasana. While most of the research involves aerobic activity, what’s known as active recovery in strength and conditioning is also an option. If you were supposed to perform a heavy and intense workout today, instead perform a few sets of unweighted squats, focusing on proper movement and depth. Step 3 Roll It Out Self-myofascial release, or more commonly referred to as “foam rolling”, is one of the best evidence-based ways to address neuromuscular fatigue. Several recent studies have evaluated its effectiveness in alleviating or preventing exercise-induced fatigue— in isolation or in combination with other common therapeutic interventions, such as nutritional supplementation—with very positive results, and it isn’t as complex as you might think. No personal trainer or chiropractor required; grab your multi-colored roller, do a quick YouTube search for some tutorials, and begin including it in your daily routine. Just a few minutes in the morning, pre- or post-workout, should help reduce injury risk and improve energy levels. Step 4 Address the Stress Some fascinating recent research has been investigating the effects of mental fatigue and stress on the development of physical fatigue. Studying for finals or even the anticipation of an upcoming dental visit can directly influence physical energy levels. While you may not be able to skip the test or fix your own teeth, a few minutes of mindful meditation can decrease the stress and acutely improve energy levels. Diffusing your favorite uplifting essential oil (citrus oils are a popular choice) can increase the effect. Or if you are fortunate enough to know someone certified in the AromaTouch Technique®, this is the time to pick up the phone. Although a rest day may be in order, often the best methods to counteract physical fatigue are active. Identify the cause, try some new active recovery techniques, roll out, and de-stress your way to the energy levels you need to work your way toward your goals. For a complete list of research references, email [email protected] * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. 20 / SPRING 2018 LIVING MAGAZINE