5 Natural Ways to Boost Your Energy
Improve your energy levels by adopting these simple actions
How often you wake up already tired? In a workday day, how many times you say or think “I’m exhausted”? We live busy lives, we have to manage work, kids, family events, house chores,…
It’s hard to feel energized with so much going on in your life, but with a few changes, it is possible to shift from a lethargic sensation to an energetic one.
A neglected body manifests in different ways: bad sleep quality, mood swings or appetite changes. The same way, a well-taken body improves different areas of your life: you’ll sleep better, become more productive, with a better professional, social and even sexual performance.
Health is holistic, a problem never affects exclusively one part of you.
5 natural ways to boost your energy
Eat a nutritious diet
“Let food be thy medicine”- Hippocrates
Your eating habits are the most important thing for your body, it’s what contributes either to your sickness or to your health.
By eating the right food, you are providing your body with the correct amount of nutrients, promoting its ideal functioning.
If you eat high sugary, processed foods and/or have an erratic meal pattern (skip meals) you will miss out on necessary nutrients. To invert this, start by avoiding these foods, substitute them by whole nutritious ones — home-cooked meals, fruit, and vegetables. They will improve your physical health, providing your body with the essential nutrients it needs to function at its optimal.
Eat 3 meals a day and in between, choose healthy snacks, such as fruit or low-fat yoghurt.
Eating nutritious food at regular times will sustain your energy levels.
Exercise more
Movement is a medicine for creating change in a person’s physical, emotional, and mental states. — Carol Welch
Being active increases your wellbeing. Regular physical exercise will positively impact your energy levels, besides contributing to better health — regular exercise reduces the risk of major diseases, such as heart disease, stroke, obesity or type 2 diabetes.
To experience the benefits of physical exercise, you don’t have to ingress gym or have a hard fitness session. Your energy levels will improve by incorporating physical exercise in your routine, something as simple as a thirty-minute walk or taking the stairs instead of the lift.
UK National Health Services [NHS] recommends that and adult “should try to be active every day and aim to achieve at least 150 minutes of physical activity over a week through a variety of activities.” How easy is to incorporate 150 minutes of exercise in your week? It’s less than half an hour a day! The benefits that come from it, absolutely makes it worth it.
Being physically active will lead you to a healthier and happier life
Get more sleep
Sleep is the golden chain that ties health and our bodies together. — Thomas Dekker
A good night of sleep in fundamental to rest your body and mind, and to reset your energies.
Most people need 8 hours of good-quality sleep to function properly (some need more, some need less). Lack of sleep will make you feel lethargic, tired and will negatively affect your mood.
Reassess your sleeping habits and do what you need to ensure you have a good night of sleep — it’s a priority, make it work. Set a time to stop working on your novel or office work; have a warm shower and light muscle stretching; read a book.
Relax before you go to bed, make that moment mindfulness, and screen-free — studies have proven that using phones and screens before bedtime is related to poor quality sleep and excessive daytime sleepiness.
Stay Hydrated
Water, thou hast no taste, no color, no odor; canst not be defined, art relished while ever mysterious. Not necessary to life, but rather life itself, thou fillest us with a gratification that exceeds the delight of the senses. — Antoine de Saint-Exupery
One of the main causes of fatigue and tiredness is dehydration.
By drinking plenty of water, you regulate your body temperature and balance blood circulation — fundamental to supply energy to your body. Dehydration affects your brain function, mood and energy levels.
Water also decreases the risk of diseases (diabetes, renal and cardiac problems), and helps to lose and maintaining an ideal weight.
Make sure you are hydrated and drink water when you’re thirsty — water, not other drinks, especially sugary ones. The ideal consumption is 6 to 8 glasses per day, in addition to fluids you’ll get from food.
Drink water regularly to maintain a good energy level.
Leisure Time
Leisure is the time for doing something useful. Benjamin Franklin
When you engage in leisure activities — with your family, friends or on your own — your brain releases serotonin (the hormone that contributes to wellbeing and happiness). Serotonin improves memory, concentration, humour, and mood. It makes your days light and happier.
Reducing your workload and increasing leisure time will improve your energy level. So, take some time for yourself. Do what you love to do. Except for job-related tasks: even if you love your job, it’s still your job, you need an escape, you need diversity in your life.
Leisure is a part of your lifestyle and as so, you shouldn’t neglect it.
For your health, make time for leisure moments.
In conclusion
Your lifestyle has a significant influence on your physical and mental health. When you feel constantly tired, with no energy, you need to assess what you’re doing and what you need to change.
You don’t have to go through deep changes, but you have to make some adjustments.
You want to feel your best to face your day to day life. And that’s possible, by drinking enough water, eating healthily, getting enough sleep, exercise and having leisure time.
Your energy levels and your health will improve significantly.
Reading suggestions: