If you have difficulty staying awake, constantly feeling sluggish, and chugging countless cups of coffee just to survive the day, you are not alone.
In today’s fast-paced world, many are familiar with that weary and work out feeling at the end of each day.
It is also quite common for many people to look for ways to increase energy naturally.
After all, a healthy energy boost will not only make you more productive, it can also help you feel happier.
The good news? There is no shortage of natural energy boosters available so you can get that instant energy boost.
If you are figuring out how to get more energy or how to increase energy, or how to feel more energized, you would be delighted to know that even small routine changes can help you achieve said objective.
These small changes can make a world of difference when it comes to increasing energy levels so you can accomplish more.
How to Have More Energy the Natural Way
If you are looking for great energy boosters, below are some of the ways to increase energy levels.
Connect with Others
This might not be common knowledge but social connections are extremely crucial for maintaining good health and increasing energy levels.
Some studies have shown that social isolation can cause tiredness and low mood and this can become increasingly apparent as you age.
Some research also indicates that having robust social support has been associated with improvements in both mental and physical health.
So if you feel in low spirits and are often tired, consider volunteering, joining a class or club, socializing with friends, or finding a new hobby that gets you out and about and helps you socialize with others.
Here’s an interesting fact: dehydration has a massive impact on your mood, brain function, and yes, your energy levels.
One study discovered that acute dehydration can dramatically increase the perception of fatigue and can impair muscular performance in athletes.
As a general rule of thumb, drink water whenever you feel thirsty to ensure that you stay hydrated.
If you live in a hot climate or are physically active, it is recommended that you increase your water intake.
In addition, remember that older adults will not always feel thirsty when needing water.
With that in mind, make a conscious effort to drink more throughout the day to ensure you remain hydrated.
Limit Sugar Intake
When you are tired, it can be tempting to reach for a sugar-filled and sweet food.
However, while sugar can give you some short-term energy boost, the boost can also wear off rather quickly, leaving you even more tired.
This can be attributed to the fact that high sugar foods can cause a sudden spike in blood sugar levels.
This is often followed by a crash as the body releases a great amount of insulin to transport sugar from the bloodstream to the cells in the body.
A study also showed that people become more fatigued when they have a diet that is high in refined carbs and added sugar versus a diet of vegetables, fresh fruits, and whole grains.
Eating large amounts of added sugar has also been known to increase the risk of Type 2 diabetes, heart disease, and the risk of obesity.
That said, limiting your intake of added sugar can do wonders for your health and energy levels.
If you want to satisfy your sweet tooth and keep your energy levels high at the same time, trade sugar-rich foods with a trail mix, dried fruit, and fresh berries.
Eat a Nutritious Diet
If you have low energy, always tired, and constantly feeling sluggish, switching up your eating habits can help.
A healthy and well-rounded diet will not only reduce your risk of chronic conditions, it can also affect your energy levels.
Eating healthy and nutritious foods can also provide your body with the minerals and vitamins it needs to function properly.
It is also important that you fuel yourself during the day properly.
Dietary restrictions can result in lack of essential nutrients and calories like iron, which can have a toll on your energy levels.
Consuming alcohol can have a sedative effect and can make you feel relaxed and drowsy.
Many people have the misconception that drinking alcoholic beverages can be an effective way to get a good night’s sleep.
However, the truth is drinking alcohol before bed can greatly reduce the quality of your sleep.
Alcohol can also function as a diuretic, which increases the production of urine.
That said, if you have a few drinks before bed, you can interrupt your sleep and you can end up constantly going to the restroom in the middle of the night.
Alcohol is best enjoyed in moderation and consumption should be limited during bedtime.
Smoking can have a negative impact on your health and can increase your risk of chronic conditions.
The tar and toxins in cigarettes can also lessen the efficiency of your lungs.
Left unattended, this can minimize the amount of oxygen that is being transported throughout the body, leaving you feeling very tired.
If you smoke regularly, quitting can provide countless health benefits, including increased energy levels.
If you find it hard to quit, it would be best to get the help of a healthcare professional.
They can help recommend support services that can help you achieve your objective of quitting.
Exercising regularly is crucial to reduce your risk of chronic conditions including obesity, Type 2 diabetes, and heart disease.
Some research also suggests that adding physical activity to your daily routine can also help you effectively fight fatigue and increase your energy levels.
Another study indicated that university students who participated in a low intensity running program thrice a week for 6 weeks experienced dramatic improvements in sleep quality.
If you want to incorporate exercise in your daily routine, make it a point to get up from your desk during breaks.
You can also go for a walk during your lunch break and take the stairs instead of the elevator.
Keep Stress to a Minimum
It is common for busy people to feel anxious, overwhelmed, and stressed.
However, stress will not only have a serious toll on your health, it can also cause you to feel drained and stressed.
It is recommended that you identify the causes of stress so you will know what to do about it.
Some of the most common causes of stress include:
- Pressure from everyday responsibilities at home, school, or work.
- Drastic and stressful life changes like going through a breakup, losing your job, or dealing with the death of a loved one.
- Trauma from events like car accidents.
While it is not always possible to completely remove all sources of stress from your life, keeping your stress levels to a minimum will not only minimize your stress levels, it can also help bump up your energy.
Effective strategies to boost your energy levels include reading, going for a walk, yoga, etc.
You can also look into meditation or mindfulness techniques, which has also been known to reduce anxiety and stress.
Many people lack the energy to function at their best throughout the day. However, the tips outlined above can benefit your overall health and energy levels. If you always feel tired, it would help to first assess your lifestyle to determine the changes you need to make to boost your energy levels and help you function at your optimum.