Have you ever looked at a small child who appears to have endless supplies of energy? They play all day, run, jump, and never seem to tire. As we age, our energy levels naturally decrease due to lack of sleep, poor diet, and stress. Most people turn to caffeine found in coffee, tea, or energy drinks to offer a temporary “pick me up”. Certain vitamins, supplements, and other products can also offer an energy boost without the use of caffeine or questionable medications. Read on to learn more about natural and healthy ways to boost your energy that leave you feeling refreshed and energized.
You don’t need to become a gym rat or even exercise at a high-intensity to feel the benefits of increased energy and an improved mood. Exercise releases feel good chemicals known as endorphins. These chemicals elicit feelings of happiness, positivity, and may help motivate you. When you feel motivated and focused, you inadvertently feel more energized and prepared to tackle whatever obstacles stand in your way.
Exercising in the morning is a great way to start your day. Not to mention, exercising at the start of your day will help you feel more tired and prepared for sleep come night time. This helps insomnia sufferers fall asleep faster and stay asleep. Whenever possible, take your workout outdoors. The sunshine and brisk air are also said to boost energy levels and help you feel more alert and alive.
2. Eat Energy-Rich Foods
One of the best sources for a natural energy boost is the foods we eat. Foods high in protein are best for that extra energy boost you need to get through your day. Here are just a few examples:
- Whole grain breads and cereals
- Lentils/Beans/Chia seeds
Aside from these items, green tea, yogurt, nuts, and fruits and vegetables are also nutrient rich foods that help increase energy levels. Not only that, but incorporating these nutritious foods into your daily diet can improve overall health and promote healthy weight. These two elements are also connected to overall energy and mood.
3. Try a New Supplement
If you can’t get all of the energy boosting vitamins and minerals you need from food alone, vitamins and supplements are a great alternative. Certain supplements are used specifically for their energy boosting properties, including vitamin B12, CoQ10, creatine, and iron. This blog explains more about Pollen Burst, an energy drink made with organically grown ingredients. Other herbs like Ashwagandha and Rhodiola Rosea have been used in ancient medicine for hundreds of years and are said to increase energy and build a stronger resistance to both mental and physical stress, which can lead to fatigue.
4. Kick Bad Habits
It’s no secret that smoking cigarettes and drinking too much alcohol is bad for you. Excessive use of these two substances can cause a long list of health complications including cancers and liver damage. But did you know that alcohol and nicotine can also deplete your energy supplies? Nicotine acts as a stimulant, increasing your heart rate, spiking blood pressure, and causing insomnia.
It can also stimulate your brain activity. While this may sound like an endorsement for smoking to boost energy, it actually prevents you from sleeping, which is much worse in the long run. Alcohol is naturally sedative, eliciting feelings of sleepiness and fatigue. Avoid drinking too much if you’re looking to keep energy levels high. In excess, alcohol can also disturb your sleep.
5. Adopt a Healthy Sleep Routine
One of the main causes of daytime fatigue is lack of sleep, or at least a lack of quality sleep. Just because you’re in bed and your eyes are closed doesn’t mean you’re actually getting the quality sleep you need to recharge and recover. In fact, limiting your time in bed might have added benefits as well. All too often people spend an excessive amount of time simply laying in bed, not really sleeping. This tends to make you feel increasingly lazy and unmotivated. This belief falls under the guise that a body in motion stays in motion and a body at rest stays at rest. If you’re awake, get up! If you’re used to taking mid-day naps, eliminate those whenever possible. While they may feel energizing at the time, they make it much more difficult to fall asleep at night when you’re really in need of rest.
A healthy sleep routine includes things like:
- Going to sleep and waking at the same time each day
- Limiting stimulating activity before bed (including the use of electronics and television)
- Creating a comfortable, quiet, and dark space
- Using your bedroom for sleep only (no work or stimulating activities)
When you set yourself up for a good night’s sleep, you’ll inevitably wake feeling more alert and energized. You may want to experiment with your bedtime as well. Going to bed too early could result in lots of tossing and turning. Try going to bed later and waking earlier. You’d be surprised at how this adds to your energy levels.
6. Reduce Stress
Stress takes its toll on both the mind and body. And one way is by depleting you of valuable energy. Being mentally exhausted is a real condition. Overthinking things, worry incessantly, or having racing thoughts can suck the energy out of your mind and body. These behaviors are often connected to stress from work, relationships, or money. The first step in eliminating mental exhaustion is identifying your stress triggers and reducing stress whenever possible. Things like yoga classes, mindfulness and meditation, journaling, or meeting with a counselor can all help reduce stress. But you mind isn’t the only thing that gets tired due to stress.
Chronic stress can affect your physical health as well. When you’re overstressed, you may experience headaches, fatigue, irritability, insomnia, and upset stomach, just to name a few. Low energy levels and overall weakness due to stress leave you feeling exhausted. When you eliminate stress from your life, you’re welcoming in a new sense of energy and purpose.
We all experience days where we feel more energized and alert than others. But if you’re experiencing chronic fatigue or hitting that “afternoon wall” often, you may need to make some adjustments to your lifestyle. Incorporating the right foods and supplements into your diet, combined with exercise and adequate sleep can work wonders for your overall mood, health, and energy levels.
Article Submitted By Community Writer