How To Increase Energy In 10 Simple Steps
The worst feeling is when it is 3:00pm at work and you cannot concentrate because you no longer have any energy. So you turn to that Starbucks that is down the street to refuel yourself so you can get through the rest of your day.
However, two hours later you are back in the same position. And this seems to be the recurring routine that never seems to have an end cycle.
However, there are ways that you can stop this recurring cycle with a few tricks that can help boost your energy levels so you do not have to hit the 3:00pm wall.
Why Do energy Levels Drop?
Insulin Resistance: happens when sugars from the food we eat go into fat storage instead of into the cells which they need to produce energy. Another factor towards insulin resistance is if your body produces insulin and your body becomes resistant which can make you tired. It can also cause high blood pressure.
Viruses and Infections: they cause your immune system to work hard to fight off bacteria and infections resulting in a loss of energy. Or your cells can use up all of your nutrients to fight off the infections and viruses which also decrease overall energy.
Sleeping Problems: when you cannot get sleep nor do not get the sufficient sleep your body does not recharge for the day causing overall energy levels to decrease.
Depression: is a disease that can affect your sleep, making you fatigued, and develop bad eating habits, all contribute with low energy levels.
Iron Deficiency: occurs mostly in women, but some men can experience it too, this can cause fatigue and low energy levels.
Diet and Exercise: through many research studies it is shown that if you have a poor diet and do not get regular physical activity energy levels can drop making you tired.
How to Boost Energy?
1. Don't Skip Meals
Your body relies on the energy from the food that you eat. This will also allow you to keep blood sugar levels at a healthy level which will help you preserve energy and will help keep energy levels high.
When you skip meals it can cause your blood sugar levels to decrease which will also decrease your energy levels which make you tired. This is why eating breakfast in the morning is extremely important as it gives you that spark of energy before you head to work.
2. Meal Sizes Matter
If you eat too large of a meal or even too small of a meal it can really take a toll on your energy levels. For instance, when you do not eat enough and get enough nutrients you will not get the energy that you need.
But if you eat too much your energy is taken up trying to digest the food which steals your energy levels making you tired. So it is important to eat multiple small healthy meals throughout the day.
3. Drink Water
Being hydrated throughout the day allows your body to get enough fluids in order to have the energy to get through your busy day.
Dehydration can make you tired and decrease energy levels which make it harder to concentrate and go through your day. Try and avoid drinks with sugar, as the sugar can decrease energy levels.
4. Get Enough Sleep
Getting enough sleep is really important with regards to keeping your energy levels high throughout the day. It is recommended to get 8 hours of consistent sleep in order to be recharged for the next day.
5. Increase Physical Activity
Through studies and research it is known that physical activity helps boost your energy. This is why it is a good idea to fit in physical activity as soon as you get up to get that boost of energy even before you start your day.
6. Take A Power Nap
If you find that you have no energy in the middle of the day than you might need a power nap to boost your energy. Research has shown that if your brain is overworked it can cause you to become tired. This is when it is a good idea to take a 30 min power nap to boost your energy again.
7. Chia Seeds
Chia seeds are a better option compared to coffee, as it does not wear off. It contains vitamin B, fiber and protein which helps give you that energy boost that will last all day.
8. Vitamin B
Vitamin B has the role of fueling your body with carbohydrates, proteins and fats. You can find the vitamin B in a lot of different foods; including eggs, chicken, nuts and many others. If you find that you are not getting enough vitamin B into your diet than you can always take supplements.
9. Chew Gum
In recent studies chewing gum has shown to give a boost in energy by increasing alertness. But make sure you pick the mint flavored one.
10. Use Bright Lights
Bright lights have shown to wake up the brain, give alertness and give you the boost of energy that you may need. That's why when the sun come through your window in the early morning you get up automatically and when the sun sets it feels like it is time to go to sleep.
IMPORTANT NOTE: The above information is intended to increase awareness of health information and does not suggest treatment or diagnosis. This information is not a substitute for individual medical attention and should not be construed to indicate that use of the drug is safe, appropriate, or effective for you. See your health care professional for medical advice and treatment.