Often we want to boost our energy. And sometimes we wake up already tired, and we do not have enough energy for everyday activities. This may be due to diseases or habits. In this article, we will discuss how to boost your energy.
8 ways to boost your energy
1. Set up a sleep schedule
Unfortunately, it isn’t easy to get an energy boost that will last all day without enough sleep. Therefore, you need to pay special attention to sleep.
In order for the circadian rhythms, that is, our biological clock, to work correctly, it is necessary to train yourself to go to bed and wake up simultaneously, even on weekends. It is also important to sleep in a dark room so that the body produces enough melanin, the sleep hormone that is responsible for how soundly we sleep.
2. Don’t skip breakfast and other meals
Breakfast helps to recharge your batteries for the whole day. The body receives the fuel it needs to make you feel more alert. But it would help if you did not forget about other meals.
Skipping breakfast is unhealthy and makes us feel uncomfortable – both physically and emotionally.
3. Learn to deal with stress
Stress results from worry, and worry takes a lot of energy from us.
Stress can lead to mental and physical exhaustion, even if we spend the day in bed. More often than not, low but chronic levels of stress reduce energy levels, so, over time, we find it difficult to do our usual activities and stay alert. In the same way, another negative feeling affects us – repressed anger.
The good news is that we can counter stress by incorporating enjoyable and relaxing activities into our schedules. Exercise can help you manage stress and other activities such as listening to music, reading books, positive articles, or even just talking on the phone with a close friend.
4. Eat more whole grains and less sugar
The key here is to maintain a balanced blood sugar level, not provoke energy surges.
When we eat sugary foods, our blood sugar spikes, giving us an initial energy boost. But this is followed by a rapid decline, which, in turn, can lead to the fact that we feel exhausted.
If we eat a lot of sugar during the day, we may feel exhausted in the evening.
But if we eat enough whole grains, they provide a slow and steady release of energy without spikes.
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A recent study published in the American Journal of Clinical Nutrition found that eating large amounts of whole grains helps increase the body’s sensitivity to insulin, releasing it slowly and steadily.
5. Stay hydrated
Dehydration causes fatigue by blocking oxygen flow to the brain, making the heart work harder. As a result, we feel more tired. Therefore, it is important to know how to stay hydrated throughout the day.
6. Quit smoking
Cigarettes can make it difficult to boost your energy. In addition, this bad habit causes an increase in heart rate and blood pressure, as a result of which we experience stress.
Smoking uses up oxygen in the body that would otherwise be used for other processes. Lack of oxygen in the lungs can lead to a lack of oxygen in other body systems, including the brain and muscles. This leads to fatigue and decreased respiratory function.
7. Use caffeine wisely
Coffee is a good way to recharge your batteries. But it can also make us feel even more frazzled when the effect wears off. Caffeine is a stimulant with no long-term effects and can lead to addiction. As our body becomes less sensitive to the effect, we will crave more coffee.
In addition, large amounts of caffeine can increase anxiety levels and blood pressure, making it harder to relax and fall asleep at night. Therefore, you should not drink more than 4-5 cups of coffee a day and do it before bedtime. However, it is best to limit your intake of caffeinated beverages in principle.
8. Get more sunshine
Another great way to boost your energy levels is to get regular sunlight. Stay outside for about 10 minutes in the early morning or take a walk during lunch on a sunny day.
Sunlight activates hormones in our brain. For example, it increases the production of a neurochemical called serotonin. It helps improve mood and concentration. It can help us feel happier and more energetic.