If you’re feeling lethargic and sleepy, or simply need more energy, there are natural ways to boost it naturally.
Exercise is one of the best physical ways to increase energy levels. Aiming for 30 minutes of moderate physical activity per day will not only keep your body functioning optimally, but it will also boost overall levels of vigor.
1. Exercise
Exercise is one of the best ways to increase energy levels. Exercise has numerous health benefits, such as controlling weight, preventing disease and helping you live longer.
Exercise not only boosts moods and reduces stress and anxiety, but it can also enhance sexual life as well. Everyone should incorporate regular physical activity into their lifestyle for health benefits and to feel their best.
Some exercises may be more beneficial than others for increasing energy levels, so it’s essential to find what works best for you. If exercising is new to you, start with low-intensity activities like taking a brisk walk or doing gentle yoga. As strength and confidence in yourself grow, increase the intensity of your workout over time.
Additionally, drink plenty of water before and after exercising to stay hydrated. Doing so will help magnify the effects of your workout and provide added energy levels.
David McCall, a certified personal trainer in Houston, Texas, states that there are several types of exercise which can boost your energy levels. These include aerobic exercises, strength training and flexibility exercises.
Aerobic exercises are especially beneficial because they raise your heart rate, which increases blood flow and releases endorphins that can boost energy levels. These chemicals are naturally produced in the brain and give off a feeling of wellbeing.
Other exercise activities, such as running, walking and cycling, can also boost your energy levels. Studies have even found that these methods of physical activity reduce the risk of chronic diseases like heart disease and type 2 diabetes.
It is essential to remember that the amount of energy you have each day depends on two things: your diet and the number of mitochondria in your body. The more active you are, the more mitochondria your body produces for energy production.
It’s essential to recognize that fatigue or tiredness can be caused by a variety of things, such as lack of sleep and additional stress in your life. If you find yourself frequently feeling this way, reach out to your healthcare provider for further support and advice.
2. Nutrition
Energy is your body’s primary fuel, and when it’s lacking you may feel rundown. To maximize energy levels and decrease fatigue, aim for a balanced diet with plenty of water added in.
A balanced diet should consist of different foods from each major food group (carbohydrates, proteins and fats), along with enough vitamins and minerals for your body’s needs. Your daily consumption of these essential nutrients will provide the building blocks necessary to support brain, muscle, bones, nerves, skin blood circulation and immune system function optimally.
Carbohydrates are our body’s primary energy source. Once broken down into individual sugar molecules, these enter the bloodstream where your cells use them for fuel. Carbohydrates come in two varieties: simple carbs with one or two molecules; and complex carbohydrates, which contain multiple sugar molecules.
Complex carbohydrates require less energy to break down than simple ones, providing you with a longer-lasting source of energy. That is why it is beneficial to eat a variety of whole, unprocessed carbs like whole grains and legumes rather than refined grains like white bread and pasta.
Proteins and fats provide your body with energy, but they take more effort to digest than carbohydrates do. This allows them to stay in your bloodstream longer, providing sustained energy and a feeling of satiety.
Eating a balanced meal can help prevent major spikes in your blood sugar, which may lead to fatigue and other symptoms. The ideal meals will contain low glycemic index carbohydrates like whole grains or beans, along with protein and small amounts of healthy fats.
Maintaining healthy, active blood sugar levels is paramount for a fulfilling lifestyle. Eating an extensive meal right after working out can cause an abrupt spike in sugar, depleting you of energy over time.
Eat three to four small-to-moderate-sized meals and two snacks daily, making sure they are balanced with complex carbs, protein, and healthy fats.
3. Sleep
Sleep is essential for our overall health and wellbeing, including increasing energy levels. It also strengthens our immune systems, helping them combat infection more effectively.
Sleeping enough each night can significantly enhance your capacity to focus, remember things and make decisions. Furthermore, it helps your body recover and repair damage caused by exposure to sunlight, ultraviolet rays and other environmental hazards.
Over the course of a night, your brain cycles through four distinct stages of sleep: light, intermediate, deep and REM. During this period your eyes move back and forth behind closed eyelids as you dream.
Stages of sleep are marked by changes to your brain waves (low voltage mixed frequency EEG) and muscle tone. These modifications occur as you transition into a slower, more relaxed state of consciousness.
Non-rapid eye movement (NREM) sleep is the initial stage of deep, restorative sleep. This stage typically consists of three to four cycles lasting 90 to 120 minutes each.
Researchers believe the non-REM stage of sleep is responsible for tissue repair and energy boosts. Additionally, it increases blood flow to muscles and the immune system, aiding in fighting off colds and infections.
At night, your body produces growth hormone and other chemicals to aid tissue repair. Additionally, it boosts production of cytokines–proteins which aid immunity–to boost its defenses.
Another essential role of sleep is to protect your heart, which can become damaged from inadequate rest. Furthermore, it keeps blood sugar stable and reduces stress.
In addition to these physical benefits, sleep plays an integral role in controlling your mood. Studies show that people who don’t get enough shut-eye are more prone to depression and anxiety.
Sleep deprivation can cause short-term balance issues, making it more challenging to perform simple activities such as walking or running. Furthermore, lack of sleep increases your risk for injury and accidents.
4. Stress Management
Stress is an instinctive response to everyday pressures that can become unhealthy if not managed appropriately. Genetics, social support networks and coping styles all play a role in making someone more susceptible to stress than others.
People with high levels of stress are more likely to develop health conditions like anxiety, depression and heart disease. Furthermore, they may have difficulty getting enough sleep, eating nutritious foods and exercising regularly.
Stress management can be a struggle and takes effort, but the results are worth the effort. Studies have demonstrated that when you learn how to manage your stress effectively, it can improve both energy levels and overall wellbeing.
Becoming aware of the signs of stress is a great first step to combatting it. Common signs include headaches, stomach upset, fatigue and difficulty sleeping.
To effectively manage stress, create a strategy outlining your goals and objectives. Doing this will keep you on track and prevent you from succumbing to reactive approaches which only make matters worse.
You can achieve this by finding activities that are enjoyable and relaxing, like listening to music, reading a book, or taking a walk. Other strategies for relieving stress and relaxing include focusing on your senses – what you see, hear, taste, or touch.
Reframing is a technique used to help us think differently about stressful situations. For instance, if you are angry at a driver for cutting you off on your commute, try picturing what they might be thinking and feeling their feelings; this will help reduce your anger and leave you feeling more calm.
Other strategies for relieving stress include changing your mindset and beliefs about how problems should be approached. Instead of viewing problems as overwhelming or impossible, view them as opportunities to learn and grow.
If you are struggling to manage stress, seek professional assistance as soon as possible. A psychologist or other mental health provider can identify the source of your anxiety and craft a plan to address it effectively – more effective than self-help alone and often leading to reduced levels of fatigue and increased energy levels. This type of approach may be the best way for you to reduce stress and maximize energy levels in the long run.