It is common to experience dipping energy levels. Hectic routines, workload stress, daily problems of varying sizes, and unhealthy processed food are some of the common defining characteristics of our life in the present times. These features sip on your energy more than you can imagine, which leaves you in the search for ways to boost your energy.
Take for instance, junk food. It is short on nutritional content. This means that although it can make you feel full and energized in the moment, it is actually lowering your stamina slowly due to diminished nutrients in your diet.
Likewise, stress of any kind can also feed on your energy levels and bring them down. Even though stress is mainly a mental health concern yet it shares a sure bond with your physical health by climaxing in fatigue.
Instead of compromising with sinking energy levels that derail your daily life activities, try some of these healthy ways to enhance your energy:
1. Breathe deeply
Deep breathing is a helpful way to improve your energy instantly. Meditative breathing increases the flow of oxygen to your bloodstream, which helps lower your heart rate and blood pressure and relax tense muscles. Also, as more oxygen reaches the cells in your body, you are able to get more energy. Deep breathing also aids in easing anxiety and stress that take a toll on your energy levels too.
All you have to is:
·Breathe through your nose with your eyes closed.
·Exhale via your mouth
·Repeat the process until your heart rate slows.
2. Walk your way to become more energized
You can take a quick walk for 10 minutes or you can walk on a daily routine. In both the cases, you’d be able to perk up your energy levels. Walking is also credited for improving your mood and sparking your creative outlet.
According to a study in Personality and Social Psychology, it only takes a 10-minutes’ walk to feel revved up.
Laughter is a good medication for numerous concerns including anxiety and dropping energy levels. Watch a funny YouTube video and get an instant energy fix, which is absolutely better than the side-effects-infected, additive energy drinks.
Robert R. Provine, PhD, author of Laughter highlights that a good laugh enhances your heart rate and raises your blood pressure. These factors can energize you in the context of a sluggish day.
4. Move a little
Your first option for dropping energy levels is having a mug of coffee but know that too much caffeine has its own side effects. Coffee is only helpful in moderate amounts, therefore, your alternative should be to get up and get moving.
Move a little after every hour to get the blood flowing. Minibreaks like this can pump you up. Steps taken to this end stimulate blood circulation, which transports more oxygen to your body. More oxygen equates with more energy. Therefore, you should:
·Take minibreaks after every hour or two
·Move your muscles for the needed reboot to your energy reserves
·For example, standup, stretch your arms, breathe deeply, and swing your arms side to side
·You can also walk a flight of stairs to get the blood moving
In this regard, it is also important that you give preference to staircases over elevators. It not only a fitness hack but also a tip to boost energy.
5. Take a power nap
A midday nap can assist in keeping you dynamic throughout the day. Research indicates that you only need to set apart 10-20 minutes for a catnap that powers you up for the day. Be careful not to sleep like a log in the afternoon because that can derail your sleep schedule and make it difficult for you to fetch the recommended amount of zzz at night.
6. Have a block of chocolate
Studies applaud chocolate for its abilities to improve your mood and lift your spirit. So, if your energy levels are touching down to a low, pick some from the candy bowl. The flavonoids in the cocoa help to improve your cognitive performance and mood.
Be mindful that chocolate shouldn’t be the first item on your agenda if you are feeling anxious. In this regard, chocolate does more harm than good.
7. Get more sleep
The negative health consequences of sleep deprivation are more than just a couple of yawns. A restless night that does not get you peaceful sleep culminates in fatigue. Statistics outline that about 20-30% of the people may get poor sleep. To keep your energy pointers high, you need to make sure that you are having 7-8 hours of daily sleep.
Try the following ideas for fixing your problem of lack of sleep:
·Try relaxing techniques before bed
·Take a warm water bath before bed as it relaxes your muscles
·Read a book before bed
·Dim the lights an hour before bed
·Avoid using your smartphone or other screens before you sleep to prevent the blue light emissions from the device from disrupting your internal biological clock
8. Avoid smoking
This won’t come as a shocker but smoking has severely negative implications on your health. These harmful effects range from a poor cardiovascular health to swollen risk of having lung cancer.
Smoking also impacts your energy levels. Over time, the tar and toxins in the smoke can lower the efficiency of your lungs. This reduces the transported amount of oxygen, the energy-booster, to your body, leaving you tired. To this end, you should:
·Try to quit smoking
·Using alternatives for aiding you in giving up on smoking such as an e-cigarette or gum
·In the least, limit your cigarette to eventual quit smoking
9. Soak in some sunshine
If you mostly remain restricted to indoor facilities, then ten minutes of sunshine is what you need to boost your energy levels. This works for two reasons. Firstly, getting some fresh air can refresh you.
Secondly, a few minutes of sunlight are a good source of kicking the production of Vitamin D in your body, which is excellent for your health. Over and above that, sun exposure enhances serotonin levels in your body that can aid you in sleeping better and lift your mood too.
10. Drink more water
Consuming more water is considered the easiest way to fight fatigue. This is because even mild dehydration can slow the oxygen flow to your organ that slashes your energy. Hence, it is essential to sip the recommended amount of 8 glasses of water daily.
To make this tip easier to follow, you can
·Make your simple water drink more interesting by adding a slice of lemon, cucumber or lime, a tablespoon of crushed berries or more.
·Try alternatives such as iced green tea, sparkling water or other beverages
Here are some more useful ways to increase your water intake.
About 5 out of 10 US citizens are, however, unaware of this fact. These indoor chemicals from household cleaners can lead to energy-sapping headaches and allergies. Green in your house can lower this threat.
12. Treat your scalp
A repetitive movement like a hair massage or brushing your hair can relieve tension. It also helps to flip on a relaxation response in the body, which stimulates your energy levels and makes you feel alert. Therefore, you can:
·Brush your hair gently in a repetitive manner to coax a relaxed response from your body
·Gently massage the roots of your hair with your fingertips
13. Control stress
Stress is a chief culprit behind dwindling energy reserves. It sips on more energy than one can realize. Consequently, it is essential to try and eliminate stress from the equation. To this end, you can:
·Talk to a trusted friend or family member
·Join a support group
·Try meditation and yoga
·Try stress-relieving herbal teas
·If nothing works, visit a therapist
14. Eat well
Design your meal plans as a method to improve your energy. In this regard, include foods with a low glycemic index. Such food items include whole grains, nuts, vegetable, healthy oils like olive oil, and nuts. On the flip side, stay away from foods that exhibit a high glycemic index, as they are absorbed slowly in their case which chips in to the lack of energy.
Moreover, try to break your daily meals in small proportions. Eating every few hour provides a steady supply of nutrients to your brain, which saves from fatigue. Thus, follow these steps:
·Eat foods with low glycemic index. Generally, these are foods containing protein and fats
·Refrain taking high glycemic index- based foods. These are high-carbohydrate foods
·Take small but frequent portions of meals or healthy snacks.
Summing up, there are several ways to boost your energy naturally. You can try instant methods of boosting your energy as well include some lifestyle changes like exercising, sleeping well, and healthy eating to take your energy levels up.