Stores are full of supplements promising to boost energy but there are little scientific eveidence to show that they actually work. It does not hurt to include them in your routine to see if they work for you but do not stop there. Below are things that you can do to boost your natural energy levels.
1. Manage Stress
Emotions that we feel as a result of stress take away a lot of our energy. Try different ways to help you control your stress levels to find what works for you. A few examples to try are meditation, therapy, and spending time with loved ones.
2. Lighten Your Load
Being overworked will easily make you feel drained of energy. Overwork includes activities and tasks that we do throughout the week whther it is professional, or social obligations. Decide which tasks are more important and set a priority. And ask for help when you need it!
3. Exercise
Exercise almost guarantees that youll 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.
4. Give Up Smoking
Smoking actually 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.
5. Reset your sleep schedule
Heres how to do it:
- Avoid napping during the day.
- The first night, go to bed later than normal and get just four hours of sleep.
- If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
- As long as youre sleeping soundly the entire time youre in bed, slowly keep adding sleep on successive nights until youre sleeping 8 hours every night.
6. Eat
Eat foods with slow-absorbing sugars (low glycemic index). They may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.
7. Use Caffeine Wisely
Caffeine helps increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it wisely. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.
8. Avoid 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 oclock cocktail if you want to have energy in the evening. If youre going to drink, do so in moderation at a time when you dont mind having your energy wind down.
9. Drink Water
If your body is short of fluids, one of the first signs is a feeling of fatigue. Drink up!
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