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Page 28 | Abby's Magazine | instagram.com/abbyshealthfood If you don't wake up feeling bright in the morning, suffer from the usual "afternoon crash," or generally feel sleepy, you're not alone. According to a recent survey, only 16% of Americans feel bright and awake every day. Over 50% of those surveyed reported feeling tired between three and seven days each week – with women accounting for a majority of those who suffer. But why? Why are you so tired? And what can you do about it? Well, quite a bit, actually – and some simple changes can have a profound impact on your energy levels. Today we're going to talk about six common and easy-to-remedy habits that might be draining your energy. H A B I T # 1 : E A T I N G J U N K F O O D ( I N C L U D I N G F O O D Y O U M I G H T N O T K N O W I S J U N K ) The term "junk food" is broadly used to refer to food like chips, pizza, sugary beverages, and doughnuts. And yes, these foods will all crash your energy levels – more on that later. But junk food and its effects on energy actually apply to a much wider sphere of foods. According to the Cambridge dictionary, junk food is defined as: "Food that is unhealthy but is quick and easy to eat". Unfortunately, this also actually applies to almost any food that is high on the glycemic index. It has nothing to do with gluten, nothing to do with flavor, and nothing to do with foods promoted as "natural" or "organic." The standard glycemic index ranges are: • Low: 55 or less • Medium: 56-69 • High: 70 or greater 'WHY AM I SO TIRED?' Anything you eat with a glycemic index in the upper-middle range or higher is quickly broken down during digestion and very quickly turned into blood sugar – which causes a spike and then a crash. You probably know to stay away from candy, but did you know that a bowl of white rice can have a very similar effect? Some common foods that are surprisingly high on the GI index include: • White and "whole wheat" bread • White rice • Breakfast cereal (including gluten-free) • Cereal bars • Potatoes • Sugar (and any product with significant amounts of added sugar) • Chips and crackers (including rice chips and rice crackers) And beyond the immediate effect on your energy levels associated with blood sugar fluctuations, these foods can also cause lingering, long-term health effects that can dramatically reduce your quality of life. A simple, easy action you can take right now is to cut out processed carbs and anything high on the GI scale and replace it with healthy, nutritious, fiber-rich foods that will supply your body with critical nutrition while simultaneously giving you clean-burning fuel sans the crash. H A B I T # 2 : N O T E X E R C I S I N G While it might sound counter-intuitive, exercise actually increases energy levels – even if you feel a bit tired immediately after your workout. Every time you choose not to exercise because you're too tired, you're actually pushing yourself further down the spiral. In fact, numerous studies (as well as my own personal experience) have proven out time and time again that regular exercise stimulates your metabolism and helps beat fatigue. Beyond the immediate benefit of increased alertness, daily 6 COMMON HABITS THAT DRAIN YOUR ENERGY By Dr. David Minkoff