Everyone is familiar with feeling burnt out — that exhausted day (or night) when no matter how enticing that new movie, fabulous shoe sale, or friendly barbecue is, we just can’t psych ourselves up to go. What can be harder to recognize is a low-grade energy drain. In this case, you may not necessarily feel the classic signs of exhaustion — like achy muscles or that all-over tired feeling. What you do experience is an increasing lack of get-up-and-go for many of the activities you used to love.
Thankfully there are natural and cost-effective things you can do to enhance both your physical and mental energy levels.
Here are six natural tips to help boost your energy
Exercise
Regular exercise is important for reducing your risk of chronic diseases, including heart disease, type 2 diabetes, and obesity. What’s more, some research suggests that adding more physical activity to your routine could also fight fatigue and increase your energy levels.
As you move more, your heart pumps more blood, delivering more oxygen to your working muscles. With regular exercise, your heart becomes more efficient and adept at moving oxygen into your blood, making your muscles more efficient. But, remember it has to be the type of activity that makes you feel excited; you can’t forget that part. Make sure to find what you like and stick to it.
Drink Lots of Water
You may already know that it’s easy to confuse signals of hunger with thirst (we think we need food when we really need water). But did you know that thirst can also masquerade as fatigue? “Sometimes, even slight dehydration can leave you feeling tired and lethargic,” says nutritionist Keith Ayoob. In particular, dehydration can have a huge effect on your brain function, mood, energy levels, and more. As a general rule, try drinking water whenever you feel thirsty to ensure that you stay hydrated. You might also need to increase your intake if you’re very active or live in a hot climate.
Reduce Stress
The human body cannot sustain prolonged exposure to mental, emotional, or physical stress for long without consequence. If it becomes chronically overworked, persistent fatigue can result. A prolonged stress response can deplete the very nutrients you need to create energy such as B vitamins and magnesium, especially if dietary intake is low. Anxiety, which can come hand-in-hand with stress, may further contribute to over-stimulation of the stress response, elevating nutrient depletions. This in turn can drive low energy levels and anxiety itself, creating a vicious cycle. 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.
Lighten Your Load
It’s crucial to recognize that you cannot change or control every situation and learn that it’s okay to accept these as they are. Setting unattainable or overly ambitious goals can lead to frustration and disappointment, causing stress to snowball out of control.
When you overwork yourself, you become fatigued. Overwork can include anything really, from your professional lives, family, and social obligations to simple tasks like grocery shopping or running errands. Set your priorities straight regarding the most important ones and accomplish those first. The rest can wait.
Avoid Skipping Important Meals
Skipping meals causes the body to lower its metabolism (how much energy it needs to function) and to burn less energy (fewer calories). This can lead to weight gain when you eat your usual amount of food. Overall, skipping meals leaves you with little energy because your body has run out of the fuel you get from food.
Skipping a meal is not a viable option. Now, no matter how busy you are, or how late you are to an interview or meeting, you need to stop for just 5-10 minutes and have a meal. So if you are someone who does not like breakfast, for example, try it for a couple of days and see how you feel. You will surely notice the difference.
Get Some Quality Sleep
Getting good quality sleep is one of the most effective ways to raise energy levels and improve mental health. Poor sleep can significantly increase stress hormones like cortisol, which can play a significant role in feelings of anxiety, depression, and fatigue. Getting enough rest each night and prioritizing sleep hygiene can improve your moods and boost overall mental wellbeing.
If you have trouble sleeping, you may benefit from setting a regular sleep schedule and winding down at the end of the night by taking a bubble bath, reading a book, or listening to relaxing music.
Some research also suggests that limiting your use of electronic devices before bed could help increase your sleep quality, and prevent daytime sleepiness.
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