The internet and stores are rife with supplements, herbs, vitamins, and shakes, all promising to enhance your energy levels. But these can be pretty expensive most of the time, and there isn't much scientific evidence to back these claims up. Thankfully, there are other ways to naturally boost your energy that won't cost you an arm and a leg.
Read on to find six ways to kick the fatigue and stay energized throughout the day, naturally:
What often feels like hunger and fatigue is, in fact, just dehydration. Next time you feel tired and lethargic, instead of reaching for a pack of sugary sweets, try drinking a glass of water instead and aim to consume at least eight 8-ounce glasses of water, or 2 liters, a day. You can also do things to limit getting dehydrated throughout the day. These include limiting, or even avoiding, completely, alcohol and balancing out any tea or coffee by drinking an equal amount of water. Not a big fan of water? No worries. You can add flavor by adding fruit, including lemon, lime, strawberries, cucumber slices, and mint.
Everyone knows that smoking is bad for their health, but most people associate smoking with lung damage and yellow teeth - not fatigue. So it may come as a surprise to learn that smoking also drains you of your energy by causing insomnia, increased severity of insomnia, and shorter sleep duration overall. That's because the nicotine in tobacco is a stimulant that revives brain-wave activity associated with being awake, raises blood pressure, and speeds up heart rate, making it harder to sleep. Even if you manage to fall asleep, there is a high chance that cigarette cravings will wake you up, so it's best to avoid them altogether.
Of course, that is easier said than done, and stress is an inevitable part of life, which can sometimes be beneficial depending on the situation. However, too much of it on an ongoing basis can entirely and utterly deplete you of your energy. Figuring out your biggest stress culprits and how to deal with them to lighten your load is the best way to maintain power throughout the day whether that's changing your general outlook, delegating specific responsibilities to others, taking up meditation, or trying kush og for anxiety, making even small changes can alleviate your stress so that you can feel re-energized fast.
Your diet plays an intrinsic part in your energy levels. Do you skip your breakfast? Do you miss out on lunch because you are too busy with work during the day? Do you tend to go for long periods without eating and then overeat on large portions? No wonder you don't have energy! Eating small meals, healthy snacks, and foods with a low glycemic index (foods that release sugar slowly) regularly will help you avoid lags in energy and keep it stable so that you get the most out of your day. Eating a well-balanced diet regularly throughout the day also saves you from feeling so hungry and getting cravings which can result in binge-eating your way through your nearest fast-food place, only to leave you feeling sluggish and tired. Low glycemic foods include nuts, healthy oils, whole grains, and high-fiber vegetables. Foods rich in protein, such as eggs and yogurt, also help prevent energy crashes and are great to start your day with. Plus, protein also boosts concentration and productivity levels!
Many people tend to have a slump of energy simultaneously each time. Try to get up and move when this happens to you instead of taking a nap. Not only is exercising the best way to wake your body up, but it also guarantees that you will sleep better, meaning that you will also feel more energized the next day - two for one! It also circulates more oxygen, giving your cell more energy to burn and resulting in feelings of happiness thanks to a rush of endorphins and dopamine. Not a big fan of exercising? A brisk walk or quick jog outside is all it takes to recharge your battery. Get active outdoors for a bonus - the sunshine and fresh air will boost those mood-lifting chemicals as well as your metabolism, immune system, and vitamin D levels.
Get enough sleep
Getting enough quality sleep isn't always easy, even when tired. But studies have shown that getting six or fewer hours of sleep is linked to many health problems, including heart disease. Avoid screens and other distractions before trying to nod off. Set up a relaxing bedtime routine by taking a warm bath, listening to music, or reading a book to improve your sleep and feel rejuvenated the following day. Aim for the recommended 7-9 hours and try to wake up and go to sleep simultaneously every day.
It can be a challenge to keep your stamina up throughout the day, and some are tougher than others. But there are ways to help. Using natural methods such as staying hydrated, eating right, getting enough sleep, and staying active are all proven methods to keep your energy and productivity levels so that you can get on with your busy day productively.