Fun fact: a normal human adult brain consumes more than 20% of the body’s total energy under normal resting conditions. Without adequate energy, we feel sluggish, unable to stay awake, and end up drinking copious amount of coffee just to get to lunchtime.
There are many healthy ways to boost your energy levels and reduce fatigue – from changing your daily routine to your general lifestyle. In this article, we’ll go over 8 simple ways to boost energy levels that you should incorporate.
1. Drink More Water
Apart from improving your mood and concentration, drinking water improves physical performance and prevents headaches especially if you are active or live in hot climates. Though we might not always be thirsty, we should make an effort to stay hydrated at all times.
Ensure you drink at least 8 glasses of great value distilled water per day. This will help keep you away from harmful bacteria and dangerous chemicals found in tap water. You can add a few lemon slices or berries to your drinking water to make this routine a little easier.
2. Get More Sleep
Many people compromise their sleeping time to work or study. This can be dangerous because lack of adequate sleep depletes your energy, leaving you feeling tired, grumpy, and sluggish.
Although there may be variation in the amount of sleep we need as individuals, sleeping for at least 7 hours in one night is important to improve overall health and boost your energy levels.
You can create a sleeping schedule that will include reading a book, listening to soothing music, or taking a warm bath. What’s more, limit the usage of electronic devices such as your smartphones and TV during sleeping hours to avoid distractions.
3. Sunbathe
Sunshine helps our bodies produce Vitamin D. This vital Vitamin aids in a variety of functions including improved memory and mood, normal muscle function, improved immune system, and a boost in energy levels.
If you are unable to go out, you can at least open your curtains and let the sun in to help combat fatigue.
4. Eat a Balanced Diet
Are you constantly sluggish, tired, and out of energy? Consider changing your eating habits. Eating a well-balanced diet will not only lowers the risk of having chronic diseases but also improves your energy levels.
Choosing complete and nutritious foods will ensure your body has all the minerals and vitamins it requires to function properly. Avoid foods that are high in fat and sugar as they may contribute to depleting your energy levels fast.
Instead, eat foods with a low glycemic index. These foods have sugars that are absorbed slowly in the body and can help prevent fatigue and loss of concentration. They include high-fiber vegetables, whole grains, healthy oils, and nuts.
They can help with calories and essential nutrients like iron which increase your energy levels all through the day.
5. Exercise
Exercise may be the last thing on your mind when you’re feeling drained, but did you know that it can actually help boost your energy? Exercise is usually associated with improved confidence, quality of life, and overall well-being. It boosts the efficiency and functions of your lungs and heart muscles while improving your energy levels.
Exercise shouldn’t be a marathon, it can be as simple as a 5-10 minute walk around your office building or in the park. Working out regularly will help stimulate your lymphatic system, improve metabolism, help with sleep, and boost your immunity.
6. Manage Stress
Stress can take a toll on your body and leave you feeling exhausted every day. Managing your stress levels is an easy way of improving your energy levels. Having adequate rest and disconnecting yourself from stress triggers are good ways of managing stress and boosting energy levels.
You can try relaxation techniques like meditation and deep breathing before sleeping. This can help you sleep well and relax your muscles, reducing the physical symptoms of stress.
7. Cut Out Sugar
When you’re tired, it’s easy to reach for sugary foods. Sugar provides short-term energy boosts which wear off quickly, leaving you feeling even more tired than before.
If you take lots of sugar, it may react by producing low amounts of serotonin and beta-endorphins. This leads to fatigue and lethargy.
Eating foods with too much sugar can also increase the risk of getting heart diseases and diabetes. Limit your bad sugar intake to not only boost your energy levels but also your overall health.
You can skip the pastries and sugary drinks, and adopt whole grains and roasted seeds which provide proteins vital for your well-being.
8. Hang Out with Friends
Emotions are contagious. People who have negative mindsets and are down most of the time can drain your energy. It’s always advisable to stay in a group of positive and friendly people to improve your energy.
Positive social connections help maintain good health. When you are in a social group, you tend to share your experiences and problems with friends. This prevents fatigue and depression, especially as you get older.
Going out with friends is also associated with improved mental health. Go online to find a club, volunteer group, or hobby that will get you out of your room.
Boost Energy Levels to Improve Your Overall Wellbeing
Many people lack the energy and enthusiasm required to function optimally throughout the day. Changes in your lifestyle may improve your energy level, whether the fatigue was caused by dieting factors or any other underlying conditions.
Ensure you get enough sleep, eat a balanced diet, and hang out with the right friends to boost energy levels and overall well-being. Make that lifestyle change today and be the best version of yourself.
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