Everyone could use a little more energy. With busy schedules, long working hours, and late nights, it can be easy to feel exhausted by the end of the day, which might cause you to rely on that extra cup (or two) of coffee just to keep going!
While there are plenty of energy supplements and energy drinks now available in your local health food shop and grocery stores, those products often contain ingredients that could cause negative side effects. Even if they don’t, some people avoid those products because they do not like putting artificial ingredients into their bodies.
Thankfully, there are plenty of natural ways to boost your energy. By trying these tips each day, you will not have to depend on any ‘mystery’ ingredients or special pills or potions to get an energetic boost!
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle
1. Reduce Your Stress Levels
While it is nearly impossible to avoid stress completely. But, if you can learn to manage and reduce your stress levels, you will conserve more energy. When you feel stressed, your body naturally uses a lot of energy to control both your emotional and physical responses.
People deal with stress differently. It is important to find something that works for you. Including positive habits like meditation, deep breathing exercises, or even yoga into your daily routine can help. If you are feeling stressed over a particular situation or life event, talking to someone, using a journal to get your thoughts down on paper or even going to a support group can all be helpful.
2. Get More Exercise
You might think exercise would drain your energy, but it can actually give you a big boost both mentally and physically. The minute you start exercising, your brain cells will function at a higher level. The increased blood flow to your brain will make you more alert and awake during exercising and feeling more focused afterwards. Plus, exercise can help to ensure that you get a better night’s sleep, so you won’t wake up feeling tired in the morning.
3. Eat the Right Foods
Diet has more of an impact on your energy levels than most people realize. It is important to “eat for energy” if you are feeling fatigued.
One of the best ways to do this is to eat small, healthy meals every 4-6 hours, rather than eating two or three large meals each day. Eating small meals throughout the day keeps your metabolism going and will keep your energy levels up so you won’t crash. Try to eat foods with a low glycemic index, like whole grains, healthy fats, and lean proteins.
4. Drink More Water
If you are feeling drained throughout the day, it could be that your body is not as hydrated as it should be. Feeling fatigued is often the first sign that your body needs more water. If you are feeling thirsty don’t reach for a sports drink or a can of soda. Instead, aim to drink at least eight glasses of water each day. (Health experts recommend drinking eight X 8-ounce glasses, which is equal to about 2 liters of water. This is called the 8×8 rule and is very easy to remember). By making this simple change alone, you could start to see a big change in your energy levels. Plus, water has many additional benefits that will have you feeling great and looking your best.
5. Improve the Way You Sleep
Obviously, getting enough sleep is important to keep up your energy throughout the day. Unfortunately, it can be easy to fall into poor sleep patterns and develop some bad habits when it comes to a good sleep schedule. Some tips to keep in mind include:
- Avoid caffeine after 12pm
- Don’t take naps throughout the day
- Keep a consistent sleep schedule
- Try to decompress/destress before bed each night
Sleep is your body’s way of repairing itself each night. Without enough of it, it is easy to feel completely drained from the minute you wake up in the morning. Do what you can to get a healthy amount of sleep, and you will undoubtedly notice a noticeable difference in your energy levels.
6. Get the Right Nutrients
You could be feeling fatigued because your body is not getting the nutrients that it needs. Some vitamins, such as B12, are essential for energy. You can choose to take a good quality B12 supplement or even a multivitamin however, one of the best ways to get more nutrients is through your food. For example, some excellent sources of energy boosting vitamin B12 are beef, tuna, milk and daily products.
If you have a hard time eating a lot of fruits and vegetables throughout the day, perhaps consider drinking a glass of vegetable juice once a day. It is a great way to “wake up” your system and will give you the natural vitamins that you need to feel more energetic.
7. Avoid Smoking and Drinking
Smoking and drinking can cause a variety of different health issues, but they can also drain your energy. The various toxins and found in cigarettes make it difficult for your lungs to work efficiently. As a result, your body has to use more energy simply to breathe.
Alcohol is a “depressant,” meaning it makes you feel drowsy and tired. It is also a diuretic. If you drink alcohol at night, it can cause you to have to go to the bathroom frequently, which can disturb your sleep and may even cause you to become dehydrated. Avoiding both of these substances as much as possible will make you feel better in so many ways.
Finding the Energy to Be Your Best
There are so many possible reasons why you might be feeling lethargic and drained throughout the day. However, with some simple lifestyle changes you can make a big difference in your energy levels.
So, the next time that you are feeling sluggish, don’t reach for an energy drink or another cup of coffee. Instead, keep these tips in mind, and commit yourself to make changes in your lifestyle that will last. Not only will these changes help to boost your energy levels, but they can improve your overall physical health and mental well-being.