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Editor Picks Energy

Boost Your Energy, One Step At a Time

If there’s one thing most of us could use more of, it’s energy. Whether we come crashing down after a starchy work lunch, or just never feel like we’re operating at 100 percent, finding that extra energy can be maddeningly elusive.

But instead of kicking yourself for not being able to turn things around right away, why not start building up your energy stores by making changes over time? Read on to find a few places to start.

Tackle Your Sleeping Issues

It’s one thing to know you need about eight hours of sleep each night — and another thing to actually get enough that good-quality sleep. Even people who take their diet and exercise routines seriously forget that getting the proper rest also takes commitment. The first step, of course, is to go to bed at a reasonable hour. But if you have trouble either falling asleep or staying asleep, you may need to pursue rest more aggressively.

If you’re a heavy snorer, your doctor can advise you on devices to correct the problem, often with an unobtrusive device.

For chronic insomnia, try basic methods like not napping during the day, or gradually moving your bedtime back until you’ve achieved about eight hours of sleep.

Eat for Energy

Perhaps the most important thing you can do in terms of figuring out which foods give you energy is to keep a food diary. It may be that certain dishes can make you drowsy that don’t affect others the same way. Some people have mild dairy allergies that result in sleepiness, for example.

In general, eating to boost your energy isn’t a big mystery. Here are a few things to add to your diet, and a few things to cut back on:

  • Avoid starchy, sugary foods, especially those made with white sugar and white flour, which can cause energy spikes and crashes.
  • Consume more low-glycemic foods throughout the day. These are foods that help steady your blood sugar, so you won’t be feeling groggy after the initial “high” wears off. Good choices include nuts, whole-wheat bread, brown rice, and high-fiber veggies like broccoli.
  • Eat more frequent, smaller meals. As with eating more low-glycemic foods, having smaller meals and snacks throughout the day helps you steady your blood sugar levels. Even if you prefer keeping to the traditional breakfast, lunch and dinner, try to make them less heavy. Keep nuts, healthy protein bars, and fresh veggies at your desk to keep you going between regular meals.
  • Trade coffee for water. While some coffee in the morning is OK, relying on it after lunch leads to insomnia. Instead, focus on hydration. When you’re not getting enough fluids, fatigue sets in. The best drink of all is water, because it won’t cause those peaks and crashes that sugary sports drinks do.

Fill in Nutritional Gaps

Whether it’s because of a busy schedule or dietary restrictions, you may be missing out on some nutrients that can bring you more energy.

Vitamin B12 is famous for its energy-boosting power, but if you’re vegan or vegetarian, you could be missing out on its energy-boosting qualities. (Your body can’t produce this nutrient on its own, and it is mainly found in animal products.) To correct this gap, consider a B12 supplement. Vitafusion offers an extra-strength version in an easy-to-take, cherry-flavored gummy form.

If you’re worried about your diet overall, or just want to jumpstart your healthier lifestyle, a multivitamin might make a better choice. Choose one that is suited to your specific needs. A multivitamin for women, example, contains antioxidants like A and C at levels recommended for women.

Kick the Habit(s)

It’s probably not news to you that smoking and heavy drinking can catch up with you in the form of heart disease, cancer or other chronic illnesses. But it’s only human to not worry about tomorrow’s problems today. One thing that can motivate you in the here and now? Kicking the fatigue “habit.”

If you’re having trouble feeling energized despite doing the obvious things like getting more rest, it may well be that your recreational habits are spilling over into the rest of your life. Cigarette smoking has been linked to insomnia, because nicotine is a stimulant. On the other end of the coin, alcohol not only makes you drowsy, but can make you wake up after a few hours’ sleep.

If you can’t kick these habits right away, time them for weekends, when you can somewhat afford the lack of pep on “the morning after.”

Work It Out

If you’ve been meaning to work out for a long time but haven’t been motivated, knowing how dramatically exercise can provide an energy boost just might convince you.

Obviously, in the short term, each workout provides a dopamine boost, which improves your mood and stamina that can last for several hours. But over time, regular exercising will give you longer-lasting energy, giving you increased metabolism and improved circulation.

Of course, exercise can also lead to weight loss, when combined with a proper diet. The more extra pounds you carry, the more your heart has to work. Getting to your ideal weight for your height, age and gender will stop the diversion of all that needed energy.

Ironically, sometimes feeling severely fatigued is what keeps people from starting the workouts that will boost energy. To counter this problem, exercise in small-sized chunks — perhaps a 10-minutes walk at lunch, or a quick game of tennis on the weekend.

If you’re exhausted at the end of a workday but still want to get to the gym, try to stand up and move around a bit during the day, to give yourself a bit of a mini-energy boost to get you to the gym or to the walking trail.

Ultimately, you should aim for about 150 minutes of moderate exercise per week in order to maximize your energy levels, while also encouraging heart health and optimum metabolism.

References:

https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/7-simple-steps-to-boosting-energy/art-20305553

https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/5-simple-heart-healthy-energy-boosters

https://www.heart.org/en/healthy-living/fitness/staying-motivated/how-to-get-energy-when-youre-too-tired-to-workout

Categories
Energy

Top 8 Ways to Boost Your Energy Levels

If you often feel lethargic or run-down over the course of the day, it’s easy to think that this is a normal reaction to your demanding to-do list. If you need any additional evidence to justify that feeling, you can just look to your left and your right. Chances are, everyone you know is feeling the same way! But as much as we’ve all gotten used to it, there’s nothing normal about it. We’ll look at 8 ways to give yourself more energy, so you have all the strength you need to get the job done.

  1. Avoid Napping

Naps can be a great way to recharge, but it’s also easy to let them get in the way of our normal sleeping patterns. If you find yourself constantly tossing and turning at night when you’ve napped earlier that day, eventually it will begin to sap your energy levels. Instead, aim for at least 7 hours of sleep a night and fighting through the urge to catch a few winks once you’ve wrapped up with work.

  1. Increase Your Water Intake

The more water you drink, the more you replenish your cells. It’s also a great way to quench thirst without relying on the sugars of so many other drinks. If you’re low on fluids, your body’s first reaction is to slow down. People who are thirsty often don’t even realize it because they’re waiting for the tell-tale dry-mouth feeling. You need to pay attention to what you’re drinking during the day and how that impacts your energy.

  1. Watch Your Caffeine

There are a lot of conflicting reports about caffeine out there. You might have seen articles that claim the energy crash isn’t worth the initial benefits. The truth is that caffeine can be a handy tool if you’re looking to increase your focus — as long as you find a smart way of getting it into your system. So before you reach for that third cup of coffee, consider Genius Brand Genius Caffeine as a focus supplement for all-natural, sustained energy.

  1. Exercise More

Wearing out your body might not seem like a way to give you more energy, but tell that to someone who goes for a late-night run. Exercise helps you feel awake and alive right after you’ve finished up your workout. Perhaps more importantly though, it usually helps you sleep better at night. Giving yourself proper rest is the best way to ensure you’re ready to face the stress of a new day.

  1. Eat High-Energy Foods

Our culture generally promotes all of the worst possible foods to give you more energy. From simple carbs to empty-calorie sodas, it’s become a ritual for many people to have these foods for breakfast, lunch, and dinner. This is just one of the many reasons that we’re all feeling so exhausted by the end of the day. To increase your energy, try more dark green veggies, nuts, and whole grains. or try a supplement like Optimum Nutrition Amino Energy. Made from an amino and energy blend, this product can help you restore your body and mind.

  1. Limit Your Stress

Despite more awareness these days, people still tend to think of the body and mind as two separate things. Yet we can’t discount the number of stresses that we face on a daily basis and how this interacts with our energy levels. Certain stresses, like work and child care, can’t be cut out of your life. However, you can instill better ways to cope with them, such as deep breathing or taking more time for yourself.

  1. Delegate More

This is a subcategory of limiting your stress. The more you can rely on other people, the more you can give back to yourself. Like everything in life, you’re trying to maintain the right balance between taking on too little and taking on far too much. If you’re working 50 hours a week and then trying to take care of your family, you might see a big boost in your energy by carving out an extra hour or two a week that’s purely for you.

  1. Watch Your Vices

You already know that smoking and drinking are good ways to threaten your health. They’re also a good way to threaten your energy levels though. Nicotine is a stimulant that can lead to insomnia. Alcohol is a depressant that can lead to a mid-day or mid-evening slump. It can also disrupt the quality of your sleep at night.

There’s no point trying to give up alcohol or cigarettes completely if you’re not ready. However, you can try to limit these vices so you’re slowing cutting back on them. From nicotine patches to one glass of wine, there are plenty of ways to increase your energy by cutting back bit by bit.

  1. Try an Energy Supplement

Energy supplements can be a great way to keep you chugging along from one hour to the next. One useful tip is to think outside the box when it comes to choosing the right product for you. Certain supplements, such as the Women’s Supercharged Multi Gummy, are specific to the buyer and leave little room for interpretation. In other words, you should take it if you’re a woman looking to give her health and energy levels a boost.

Other supplements are a little more subtle when it comes to their overall benefits. For example, Physicians Choice Ashwagandha Capsules are anti-anxiety and provide everything from thyroid to cortisol support. This can help you maintain your mental well-being for more energy down the line.

No matter how you try to give your body a little more energy to tackle everything, the bigger picture is that you’re aware of how you’re feeling and you’re taking steps to control it. Instead of accepting being tired all the time, you’re giving yourself healthier tools to get more out of every day.