Boost Your Energy

" Cut off anything that drains your energy" 

HI friend!

If you find yourself feeling sluggish, having difficulty staying awake, or chugging multiple cups of coffee just to make it to lunchtime, you’re not alone.

Most of us are familiar with feeling worn out and weary at the end of the day.

Fortunately, there are plenty of healthy actions you can take to reduce fatigue and boost your energy levels.

In fact, making a few small changes to your daily routine can significantly affect how energetic you feel, along with many other aspects of your health.

Here are 10 simple strategies to increase your energy levels naturally.

1. Get more sleep

Many people cut into hours that should be spent in bed, such as pushing back bedtime to meet a deadline or study for an exam.

Not getting enough sleep can drain your energy levels, leaving you feeling lethargic, grumpy, and tired the next day. Although the amount of sleep a person needs can vary slightly, it is generally recommend that aiming for at least 7 hours of sleep per night to boost energy levels and support overall health.

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. Limiting your use of electronic devices, like your phone, laptop, or television, before bed could also help increase sleep quality and prevent daytime sleepiness.

2. Reduce stress

It’s common for people with busy lives to feel stressed, anxious, or overwhelmed. Not only can stress take a serious toll on your physical and mental health, but it has also been closely linked to tiredness and fatigue.

Potential causes of stress include:

  • the pressure that comes with everyday responsibilities at work, school, or home

  • sudden stressful life changes, like losing your job, going through a breakup, or dealing with the death of a loved one

  • having experienced trauma, such as from a car accident

In many cases, it may not be possible to completely remove sources of stress from your life. However, if you are able to reduce your stress levels, it could help bump up your energy.

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

3. Move more

Regular exercise is important for reducing your risk of chronic diseases, including heart disease, type 2 diabetes, and obesity. Additionally, adding more physical activity to your routine also fights fatigue and increases your energy levels.

If you live a sedentary lifestyle and feel low on energy, participating in regular exercises, like walking, running, or cycling, can boost your energy levels.

4. If you smoke, consider quitting

Smoking can negatively affect multiple health aspects and may increase the risk of numerous chronic conditions. What’s more, the toxins and tar in the smoke reduce the efficiency of your lungs. Over time, this can reduce the amount of oxygen transported throughout your body, making you feel tired.

If you regularly smoke, quitting may be associated with many health benefits, including increased energy levels. Some people find it helpful to switch cigarettes for a nicotine replacement, like gum, patches, or lozenges.

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

5. Limit or eliminate alcohol

Drinking alcohol can have a sedative effect and may make you feel drowsy and relaxed. Many people mistakenly believe that drinking an alcoholic beverage (or “nightcap”) can be an effective way to fall asleep faster. However, regularly drinking alcohol before bed can reduce the quality of your sleep.

Alcohol can also act as a diuretic, meaning that it increases the production of urine. Therefore, if you have a few drinks right before bed, it could interrupt your sleep by causing you to wake up in the middle of the night.

If you have a hard time limiting your intake of alcohol or quitting and would like additional support, please reach out. Together we figure out goals and how to make changes in this area to improve your lifestyle and energy levels.

6. Eat a nutritious diet

If you’re always feeling tired, sluggish, and low in energy, making changes in your diet could be beneficial.

Eating a well-rounded diet can not only reduce your risk of several chronic conditions but also significantly affect your energy levels. Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best. On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health.

Additionally, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention, therefore, it is important that you eat enough food to fuel yourself during the day. Severe dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which could take a toll on your energy levels.

Following a healthy diet can benefit both your health and your energy levels. Eating regularly and ensuring that you’re eating enough can also help boost energy levels.

7. Limit added sugar

When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before. This is because high sugar foods cause a sharp spike in blood sugar levels, followed by a crash as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells. .

Eating large amounts of added sugar may also increase your risk of obesity, type 2 diabetes, and heart disease, so limiting your intake of added sugar can benefit both your energy levels and your health.

If you want to satisfy your sweet tooth while keeping your energy levels more stable and reducing fatigue, try trading foods high in added sugar for:

  • fresh berries

  • dried fruit

  • trail mix

8. Stay hydrated

Drinking enough water is incredibly important for several aspects of health. 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.

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

9. CONNECT with people

Social CONNECTIONS are incredibly important for maintaining good health. In fact, social isolation can cause low mood and tiredness, especially as you age.

If you feel tired and in low spirits, it can be helpful to try socializing with friends, joining a club or class, volunteering, or finding a new hobby that gets you out and about.

10. Soak up the sun. The sun’s rays are basically feel-good rays. If you are looking for natural ways to boost your energy for free, it doesn’t get any better than stepping outside. Exposure to sunlight will increase your brain’s release of the hormone serotonin, which is associated with boosting your mood and creating focus.

Other Helpful Tips

Natural Remedies:

  • Adaptogenic Herbs: Herbs like ginseng, ashwagandha, and maca can help manage stress and boost energy.

  • Supplements: Consider supplements like B vitamins, iron, or magnesium if you're deficient.

  • Essential Oils: Aromatherapy with invigorating oils like peppermint or lemon can boost energy.

Mindset and Habits:

  • Set Realistic Goals: Break down large tasks into smaller, manageable steps.

  • Take Breaks: Avoid burnout by taking regular breaks throughout the day.

  • Spend Time in Nature: Being outdoors can improve mood and energy levels.

The bottom line

Many people feel tired and lack the energy needed to function at their best throughout the day. However, drinking enough water, following a balanced diet, getting enough sleep and exercise, and being sociable can benefit both your energy levels and your overall health.

If you feel tired, it’s worth taking a look at your lifestyle to see which healthy changes you can make to boost your energy levels and help you feel your best.

Are you feeling drained? Lack of energy? What can you do to help boost your energy levels and feel better on a daily basis?

XO Jenna

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