Many of us feel we need more energy. Fortunately, there are things you can do to enhance your own natural energy levels. Here are 10 healthy tips to give your energy levels a boost:
- Drink water. What’s the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It’s not some pricey sports drink. It’s water. If your body is short of fluids, one of the first signs is a feeling of fatigue.
- Have a bite. Our brain needs fuel to function at its best. When your blood sugar level drops, your mind will start running on fumes and will feel fuzzy as a result. So if your head is starting to droop, eat a snack that will give you enough energy to take you through the rest of the afternoon. Snacks that combine protein with slow-burning carbs — like banana slices with peanut butter, or granola with fresh berries — are best for maintaining your blood sugar levels over the long term.
- Hang out with upbeat friends. Emotions are surprisingly contagious. People who are constantly negative and down can sap your energy, while those who are always up and excited can give you a real lift.
- Let the sunshine in. Research suggests that just a few minutes of walking outside on a warm, clear day may enhance mood, memory, and the ability to absorb new information. Going outside can even improve your self-esteem. If you absolutely can’t get out, at least open the shades.
- Exercise. Exercise almost guarantees that you’ll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.
- Use caffeine wisely. Caffeine increases feelings of alertness. The benefits of coffee stretch beyond your energy levels. Your coffee consumption is also associated with greater microbiome diversity. Be sure to cut your caffeine intake in the afternoon, as it can negatively affect sleep for many. Caffeine’s half-life is around 3 to 5 hours, which means that half of the caffeine in coffee will be gone from your body within a few hours after you drink it.
- Prioritize your sleep. Both how much and how well you sleep are important for good energy levels. Poor sleep can affect energy levels due to changes in appetite and cravings the next day. When people don’t sleep well, they are more likely to eat more sugary food, which can lead to blood sugar spikes, followed by crashes and lower energy levels. Even if you are struggling to get enough rest, there are ways to improve the quality of your sleep Research has found that going to sleep earlier is better for your blood sugar control the next morning and helps avoid blood sugar spikes. If you have a bad night’s sleep, don’t eat a high-sugar breakfast such as cereal or pastries, which can cause high blood sugar spikes in many people.
- Control stress Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.
- Avoid smoking. Smoking siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.
- Limit alcohol. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o’clock cocktail if you want to have energy in the evening. If you’re going to drink, do so in moderation at a time when you don’t mind having your energy wind down.
