Do you often find yourself being tired all of the time? Do not feel alone, as the overwhelming majority of people deal with low energy levels, especially in the fast-paced environment that we are living in now.
From waking up early to attending late-night events, it can feel like there is never enough energy.
However, the good news is: supplements, energy boosters, and many other medications do not need to be taken in order to feel more alive.
There are plenty of everyday, natural, and simple ways things that you can do to boost your energy and feel better.
Now, let us take a look at some measures that will help recharge your mind and body.
Start With Better Sleep
Energy can be boosted with the help of sleep and thus, is the best medicine for people. Without a proper amount of sleep, it will be extremely hard for the body or even the brain to properly function.
I have young kids as well, so sleep is ALWAYS hard to come by – especially unbroken sleep. I don’t think I’ve had a single night of unbroken sleep since 2019.
For this reason, I try and optimize every other area of my life to counteract this. That means eating right (predominantly plant-based and super clean), limiting caffeine to just one cup a day, always in the morning, and using nicotine pouches rather than my vape.
This latter point – switching to nicotine pouches – has allowed me to cut down my vaping by as much as 90% since January.
Try setting a routine to follow by going to bed or waking up at the desired time, even during the weekends, in order to track your sleep. This practice would allow the body to set a natural rhythm and results can be seen over time.
Make sure to avoid the use of mobile devices before going to sleep as the blue light can tend to keep the brain awake. Read a book instead or listen to calm music. A dark and quiet space can also drastically improve how well you sleep.
Limit the consumption of naughty things like cake carts, nicotine and other stimulants before going to bed; otherwise, taking them in large amounts has been associated with negative sleep effects.
Same goes for alcohol. You can sleep for 12 hours straight but if you have six beers’ worth of alcohol in your system, it’ll feel more like 60 minutes when you finally wake up.
Move Your Body Daily
Incorporating exercises in your daily routine requires dedication, but physical activity can help give you the energy boost you need.
Going for a short walk or stretching for a few minutes in the morning can be extremely helpful in lifting your alertness levels.
Walking is the best way to start the day. Get out in the sun, no headphones, and just walk for 30 mins to an hour. If it’s summer, you’ll get all the vitamin D you need and you’ll feel totally refreshed after, set up for the day.
A 2021 study measured the number of calories regular walkers or runners burned after walking 1 mile (1.6 km). Results showed that walkers and runners burned, on average, 107 calories. This number will vary, however, depending on your weight, sex, and ethnicity.
Furthermore, the study found that running burned more calories than walking, although the difference was small. This means that both forms of exercise, walking and running, contribute significantly to the number of calories burned and, therefore, weight management.
To increase the intensity of your walk and burn even more calories, try walking on routes with hills or slight inclines.
I like to do my walks fasted because this speeds up fat burning and helps with fat loss. Combine it with some weights 3 times a week, do it for three months, and you’ll be in the best shape of your life.
The best part is, you do not need to acquire an expensive gym membership to increase your physical activity; walking is all the cardio most people need. And unlike running, it doesn’t jack-up your hunger levels.
Exercising aids in increasing blood circulation throughout the body, which in turn increases the amount of oxygen being supplied to the brain, thus lifting the energy levels of your body. As a result, you will feel invigorated after just a little movement.
Eat for Energy
Your diet can either help lift your energy levels or keep you consumed and low on energy; make sure you are consuming a well-balanced diet rich in whole foods such as fruits and vegetables, lean legumes, and whole grains.
These activities will eventually assist in keeping blood sugar levels steady.
Avoid consuming meals that are too heavy during lunch as they will make you feel tired or sluggish.
Instead, go for light dishes that can aid in maintaining energy, such as foods rich in proteins and fibers. Dry fruits, boiled eggs, or carrots with hummus are great snacks to keep you feeling energetic.
Another simple way to help you stay active is making sure you’re hydrated. Lack of water can put your body in a low-performing state. Make sure to drink enough fluids during the day and try avoiding sugary beverages or excessive caffeine.
Minding Breaks and Resting
Rest is not simply stopping what you are doing. Mental fatigue can be just as tiring as overheating. If you spend a lot of time sitting at a desk or focusing on a screen, take short breaks every hour, get up and stretch, or even step outside for a bit.
That change of environment can definitely work wonders.
Sometimes all your mind needs is to just breathe deeply and it can feel refreshed; so try closing your eyes and concentrating on slow, deep breathing while letting your thoughts settle instead of casting them off.
These brief shifts from your primary frames of focus aid concentration and decrease chances of hitting burnout.
Obtaining Natural Sunlight
Whenever the term sunlight is mentioned, we all are quite familiar with why and where sunlight can be relevant. It tells your body when to wake or when to wind down.
That’s why it is suggested to head out, even for a stroll for ten minutes, right in the morning!
Not only does it lift the people’s clock’s mood and spread positivity by improving energy levels, but it is also of great help to aid one’s natural body clock.
If you live in areas where there are prolonged winters, accompanied by sunlight restrictions, think about therapy lamps to be used at sunrise. It can greatly increase alertness, pace, and even energy or vitality during darker periods.
Examine the Consequences of What You Consume
At times, the products and services we consume on a daily basis can impact our energy levels significantly.
For example, vaping may be considered a form of relaxation, however, the long-term effects of vaping on health make it a much more complicated issue.
Ultimately, it could impact your lungs and the functionality of your body, which would in turn reduce the amount of energy that you are able to exert.
In medicine, some people take substances for medical reasons. If you are someone who consumes, it is useful to learn about medical marijuana benefits and side effects.
While this substance does assist some individuals with pain or anxiety, other people suffer from some degree of mental fog or low attention. Knowing how these factors impact you enables better management of personal energy and wellness.
Closing Thoughts
Achieving a feeling of being more energetic does not need to come from costly products or tricky methods. Simply concentrating one’s habits on sleep, movement, food, rest, and mindfulness allows individuals to increase energy naturally.
As everyone is unique biologically, it is recommended to try these suggestions and see what best suits an individual.
A blend of small lifestyle changes can lead to significant progress. The most important thing is to listen and care for your body, granting it the time it needs to physically and mentally improve.
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