9 Natural Ways to Boost Energy Levels

9 Natural Ways to Increase Energy Levels

 

1. Sleep More

Sleep is something we easily put on the back burner when we are busy.

From delaying bedtime to complete a task to missing out on a few hours of sleep due to work shifts, many people reduce the hours they should rest in bed.

Additionally, it has been estimated that 20% to 30% of the population often experiences sleep deficiency, resulting in a loss of vital rest time.

This lack of sleep can make you feel lethargic, grumpy, and tired. If you often feel this way, you may want to consider whether you are getting enough sleep.

It is recommended to rest around 7 hours of sleep per night, although some people require a little more and others need a little less.

If you are not sleeping as much as you need, you might try to relax using relaxation techniques or meditation before bed. You could also take some time to bathe, read a book, or get into bed half an hour earlier than usual.

You should also try to avoid using phones and other screens at least half an hour before bedtime. Using screens before bed has been linked to poor sleep quality, lack of sleep, and increased daytime drowsiness.

If you are trying to sleep more but are struggling due to worries and stress keeping you awake at night, you might try meditation or mindfulness practices to calm your busy mind.

If you often feel tired during the day, you may need to sleep better. Try going to bed earlier and reducing screen time before bed.

2. Reduce Stress

It is not uncommon for people with busy lives to feel stressed, anxious, or overwhelmed.

Feelings of stress can mean that you have trouble concentrating, experience racing thoughts, and have difficulty disconnecting.

This can affect your physical and mental health. Feeling stressed has been closely linked to fatigue.

In many cases, it may not be possible to completely eliminate the sources of stress from your life. However, by minimizing lifestyle-related stress, you could boost your energy levels.

Strategies to improve your energy levels include taking time to relax, read, or go for a walk.

You can also try meditation or mindfulness techniques, which can reduce anxiety.

However, it is important to note that if you feel very stressed and your anxiety is severe, you may need to seek medical and psychological support.

High levels of stress can make you feel tired and drained. Finding ways to minimize lifestyle-related stress can help maintain your energy levels.

3. Exercise

Regular exercise is important for reducing the risk of developing chronic diseases such as heart disease, diabetes, and obesity.

If you live a sedentary lifestyle, it could also boost your energy levels.

This may seem counterintuitive, as when you feel tired, getting up and moving your body may seem like the last thing you want to do.

Fortunately, you do not need to participate in killer workouts to experience these benefits.

In fact, one study found that sedentary individuals with persistent and unexplained fatigue reduced their tiredness by about 65% simply by regularly engaging in low-intensity exercise.

Other studies have suggested that taking a 10-minute walk when you feel tired is a superior way to “wake up” compared to having a snack.

To incorporate exercise into your day, you could try stepping away from your desk and going for a walk during lunch or walking to and from your workplace.

If you lead a sedentary lifestyle and feel low on energy, engaging in regular exercises like brisk walking or cycling can increase your energy levels.

4. Avoid Smoking

Smoking is one of the worst things you can do for your health.

Cigarette smoke is extremely harmful and increases the risk of numerous diseases, such as lung cancer, heart disease, and strokes.

The toxins and tar in the smoke also reduce the efficiency of your lungs. Over time, this can decrease the amount of oxygen transported around your body, making you feel tired.

If you are a smoker, the best thing you can do for your energy levels and health is to quit smoking.

Some find it helpful to replace cigarettes with a nicotine replacement, such as gum or an electronic cigarette.

However, once you have made the decision to quit smoking, reach out to your doctor, who can guide you toward the support services that suit you best.

Smoking can reduce the efficiency of your lungs and make you feel tired. Quitting smoking is great for both your energy levels and your health.

5. Limit Alcohol

Drinking alcohol is another lifestyle habit that can make you feel tired. This is because alcohol can act as a sedative and make you feel drowsy.

Because of this, many believe that an alcoholic drink (or an “alcoholic beverage”) will send them to sleep and help them sleep more deeply.

However, drinking alcohol regularly before bed can interfere with the quality of your sleep. This could make you feel more tired than you otherwise would.

Alcohol can also act as a diuretic, meaning that if you drink it before bed, it may cause you to get up at night to urinate, disrupting your sleep.

If you want to enjoy a drink, make sure to drink according to the recommended guidelines and try to avoid consuming alcohol close to bedtime.

In the United States, the guidelines for alcohol consumption are a maximum of one drink per day for women and two per day for men. A standard drink is a beer or a glass of wine.

However, keep in mind that this is a maximum recommendation and when it comes to your health, it is advisable to limit alcohol consumption as much as possible.

Alcohol can make you feel drowsy, but it can also interfere with the quality of your sleep. If you drink regularly, limiting the amount of alcohol you consume could help improve your energy levels.

6. Eat a Nutritious Diet

If you always feel tired, sluggish, and low on energy, it may be worth looking at your eating habits.

Good eating habits decrease your risk of developing chronic diseases and can also affect your energy levels and how you feel day to day.

Your body needs fuel to keep going. Choosing whole and nutritious foods most of the time will provide your body with the nutrients it needs to function at its best.

If you consume a lot of processed foods high in sugar and fat, it may affect your energy levels and health.

Additionally, if you have erratic eating patterns and regularly skip meals, you may miss out on necessary nutrients and feel tired.

One study found that students who skipped breakfast or had an irregular eating pattern that included regularly skipping meals were more likely to experience fatigue.

It is also important to consume enough food to fuel yourself throughout the day.

Extreme dietary restrictions can lead to a lack of calories and essential nutrients, such as iron, which can negatively affect your energy levels.

A diet based on whole and healthy foods benefits your health and energy levels. In contrast, a diet high in processed foods can negatively affect your energy levels.

7. Avoid Added Sugar

When you feel tired, it can be easy to snack on something sweet and sugary.

However, while sugar can give you a short-term energy boost, it will quickly wear off.

This is because high-sugar foods cause blood sugar levels to spike rapidly, sometimes referred to as a blood sugar spike. This causes the body to release large amounts of insulin to lower blood sugar levels.

It is believed that this spike and drop in blood sugar is what causes an energy surge followed by a crash.

For example, one study showed that adults who ate a sugary breakfast cereal felt more tired than those who consumed a breakfast cereal with more complex carbohydrates. Complex carbohydrates are released more slowly into the bloodstream.

Eating large amounts of added sugar can also increase your risk of obesity, diabetes, and heart disease, so limiting added sugar in your diet is not only good for your energy levels but also for your health.

To keep your energy levels more stable and reduce fatigue, try to avoid high-sugar foods.

You can improve the quality of your diet by eating whole, fiber-rich foods like whole grains, vegetables, and legumes.

Eating high-sugar foods can give you a short-term energy boost followed by a crash. To avoid this, minimize your intake and focus on eating whole foods.

8. Stay Hydrated

Depending on your age, your body is made up of 55-75% water.

Throughout the day, you lose water through urine and sweat. So, to stay hydrated, you need to drink enough water to compensate for this loss.

Dehydration can affect brain function, mood, and energy levels.

In one study, young men who lost 1.59% of their fluids had poor working memory function and experienced increased feelings of anxiety and fatigue.

However, keep in mind that a loss of more than 1% of body fluid generally only occurs in people who sweat a lot, usually due to high activity in high temperatures.

To stay hydrated, make sure to drink when you are thirsty. Also, remember that if you sweat a lot due to heat or being very active, you may need more water.

Additionally, keep in mind that older adults do not always feel thirsty, even when they need to drink, and may need to make a conscious effort to drink more.

In general, if you feel tired and do not think you are drinking enough water, try to drink regularly throughout the day to ensure you stay hydrated.

Dehydration can make you feel tired. Make sure to drink enough water throughout the day and respond to your thirst, especially during exercise.

9. Socialize

Social relationships are incredibly important for maintaining good health.

In areas of the world with unusually low disease rates and a high number of centenarians (people over 100 years old), one common factor is a strong social support network.

Social isolation can lead to low mood and fatigue, especially as you age.

In fact, it is believed that people with stronger social relationships have better physical and mental health as they age.

If you feel tired and in a bad mood, it may be helpful to go out and socialize with friends, join a social club, or start a new hobby that engages you.

Getting out of the house and interacting with others is beneficial for both your energy levels and your health. Try organizing social activities with your friends or start a new activity by joining a social club.

Many people feel tired and lack the energy to function at their best during the day.

However, drinking enough water, eating healthily, getting enough sleep, exercising, and being sociable can benefit your energy levels and health.

If you feel tired, it is worth looking at your lifestyle to see what healthy changes you can make to boost your energy levels and feel good.