Energy boosting strategies -
In this article, we will explore ten effective ways to enhance your energy and vitality. Energy is the fuel that powers our bodies and enables us to perform daily tasks. It is derived from the food we eat, the quality of our sleep, and our physical activity levels. Energy production in our bodies involves complex biological processes.
The mitochondria, often referred to as the powerhouse of cells, generate adenosine triphosphate ATP — the molecule responsible for storing and releasing energy.
Understanding the science behind energy production can help us make informed choices to enhance our vitality.
When we consume food, it goes through a process called digestion. During digestion, the food is broken down into smaller molecules, including carbohydrates, proteins, and fats.
These molecules are then absorbed into the bloodstream and transported to the cells throughout our bodies. Once inside the cells, the molecules undergo further breakdown through chemical reactions. This is where the mitochondria come into play.
They take the smaller molecules and convert them into ATP, which can be used as a source of energy by our cells. The intricate processes that occur within our cells ensure that we have the energy necessary to carry out our daily activities.
Several factors contribute to fluctuations in energy levels. These include genetics, age, stress, and underlying health conditions. Identifying and addressing these factors can have a significant impact on your overall energy.
Genetics play a role in determining our baseline energy levels. Some individuals naturally have higher energy levels, while others may have lower energy levels due to genetic factors.
Lifestyle choices and environmental factors also play a significant role. As we age, our energy levels may naturally decline.
This can be attributed to various factors, including hormonal changes, decreased muscle mass, and a slower metabolism. However, by adopting healthy habits such as regular exercise and a balanced diet, we can mitigate the effects of aging on our energy levels.
Stress is another major factor that can impact our energy levels. When we are under stress, our bodies release stress hormones such as cortisol, which can lead to fatigue and decreased energy. Finding effective stress management techniques, such as meditation or engaging in hobbies, can help maintain optimal energy levels.
Underlying health conditions, such as thyroid disorders or anemia, can also contribute to low energy levels. They can provide guidance and recommend appropriate treatment options.
By understanding the various factors that influence our energy levels, we can take proactive steps to optimize our vitality. Through a combination of healthy lifestyle choices, stress management techniques, and addressing any underlying health conditions, we can ensure that our energy levels remain at their peak.
Your dietary choices have a direct impact on your energy levels. By consuming a well-balanced diet, you can provide your body with the essential nutrients it needs to maintain optimal vitality. When it comes to energy production, macronutrients play a crucial role. These macronutrients include carbohydrates, proteins, and fats.
Each of these nutrients serves as a primary source of energy for our bodies. However, it is important to balance your intake of these nutrients to ensure sustained energy levels throughout the day.
Complex carbohydrates are an excellent choice for providing a steady and long-lasting fuel source. These carbohydrates are found in foods such as whole grains, legumes, and vegetables. They take longer to break down in the body, providing a gradual release of energy.
This can help prevent sudden spikes and crashes in energy levels. In addition to carbohydrates, incorporating lean proteins into your meals is essential for energy production.
Proteins are made up of amino acids, which are the building blocks of our bodies. They play a crucial role in repairing and building tissues, including those involved in energy production. Good sources of lean proteins include poultry, fish, tofu, and legumes. Healthy fats are another important macronutrient for energy.
While fats have often been demonized, they are actually a vital part of a balanced diet. Fats provide a concentrated source of energy and help absorb fat-soluble vitamins.
Incorporating sources of healthy fats, such as avocados, nuts, and olive oil, can help support your energy needs. In addition to macronutrients, vitamins and minerals also play a vital role in energy production and metabolism.
Having adequate levels of certain nutrients can help optimize your energy levels. B-vitamins, such as B12 and folate, are particularly important for energy production. These vitamins are involved in converting food into energy and supporting the function of the nervous system.
Good sources of B-vitamins include leafy greens, legumes, whole grains, and fortified cereals. Iron is another essential nutrient for energy. Without sufficient iron, your body may struggle to transport oxygen efficiently, leading to fatigue.
Foods rich in iron include lean meats, seafood, beans, and fortified cereals. Magnesium is a mineral that plays a role in over biochemical reactions in the body, including energy production.
When I'm dragging and feeling tired during the occasional low-energy day, my go-to elixir is an extra cup or two or three of black French press coffee. It gives my body and brain a needed jolt, but it may not help where I need it the most: my cells.
What we call "energy" is actually a molecule called adenosine triphosphate ATP , produced by tiny cellular structures called mitochondria. ATP's job is to store energy and then deliver that energy to cells in other parts of the body.
However, as you grow older, your body has fewer mitochondria. Anthony Komaroff, professor of medicine at Harvard Medical School. You may not be able to overcome all aspects of age-related energy loss, but there are ways to help your body produce more ATP and replenish dwindling energy levels.
The most common strategies revolve around three basic concepts: diet, exercise, and sleep. Boost your ATP with fatty acids and protein from lean meats like chicken and turkey, fatty fish like salmon and tuna, and nuts.
While eating large amounts can feed your body more material for ATP, it also increases your risk for weight gain, which can lower energy levels. When lack of energy is an issue, it's better to eat small meals and snacks every few hours than three large meals a day, according to Dr.
Drink enough water. If your body is short on fluids, one of the first signs is a feeling of fatigue. Although individual needs vary, the Institute of Medicine recommends men should aim for about 15 cups 3.
Get plenty of sleep. Research suggests that healthy sleep can increase ATP levels. ATP levels surge in the initial hours of sleep, especially in key brain regions that are active during waking hours. Talk with your doctor if you have problems sleeping through the night.
Stick to an exercise routine. Exercise can boost energy levels by raising energy-promoting neurotransmitters in the brain, such as dopamine, norepinephrine, and serotonin, which is why you feel so good after a workout. Exercise also makes muscles stronger and more efficient, so they need less energy, and therefore conserve ATP.
It doesn't really matter what kind of exercise you do, but consistency is key. Some research has suggested that as little as 20 minutes of low-to-moderate aerobic activity, three days a week, can help sedentary people feel more energized.
You should see your doctor if you experience a prolonged bout of low energy, as it can be an early warning of a serious illness. Lack of energy is a typical symptom for most major diseases, like heart disease, many types of cancer, autoimmune diseases such as lupus and multiple sclerosis, and anemia too few red blood cells.
Fatigue also is a common sign of depression and anxiety. And fatigue is a side effect of some medications. Matthew Solan , Executive Editor, Harvard Men's Health Watch.
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch.
The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening.
If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down. What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink.
It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue. For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.
As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift.
The Best Diets for Cognitive Fitnessis yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive healthplus the latest advances in preventative medicine, diet and exercisepain relief, blood pressure and cholesterol management, and more.
Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts.
PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School.
Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness.
Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. August 30, Surprising ways to get more energy including stress relief and healthy eating Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters.
Here are nine tips: 1. Control stress Stress-induced emotions consume huge amounts of energy. Lighten your load One of the main reasons for fatigue is overwork. Exercise Exercise almost guarantees that you'll sleep more soundly.
Avoid smoking You know smoking threatens your health. Restrict your sleep If you think you may be sleep-deprived, try getting less sleep. Here's how to do it: Avoid napping during the day. The first night, go to bed later than normal and get just four hours of sleep.
If you feel that you slept well during that four-hour period, add another 15—30 minutes of sleep the next night.
As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights. Eat for energy Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.
Use caffeine to your advantage Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. Limit alcohol One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. Drink water What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities?
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: Energy boosting strategies| 9 Tips to Gain Energy Fast | Drinking too much alcohol has a negative domino effect. Aside from the cinematic hangover symptoms that you have to endure after a long night out, drinking too much weakens your immune system, making you susceptible for every sick-making germ you come in contact with. It increases the desire, but decreases the ability. Focus on getting the majority of your carbohydrates in the form of vegetables, fruits, beans and whole grains. Your body takes longer to break down and digest them, which means you get a steady supply of energy for a longer period of time. Plus, sleep is also the time when the energy-boosting hormone testosterone is made. To improve your sleep regimen, try reading instead of watching TV before bed, and try to hit the hay at the same time every night—even on the weekends. In clinical music therapy, we use music to connect people to movement and motivation. DRINK LESS Drinking too much alcohol has a negative domino effect. They can play a major role in helping you break the cycle of fatigue. Start your day with a healthy breakfast to boost your metabolism; it should include carbohydrates and protein from such sources as whole-wheat toast, peanut or almond butter, fruit with cereal or yogurt, or oatmeal flavored with nuts and raisins. Almonds, peanuts, and cashews are among the worthy sources of foods that can boost your energy level. Mid-morning and mid-afternoon snacks can give you a healthy boost as well; easy-to-access favorites like bananas , apples , almonds, cashews, and lean yogurt all work as energy-boosting foods. See our posts Natural Energy Boosters? Dehydration is known to bring on lethargy and listlessness. Drinking between eight 8-ounce glasses of water per day will do the trick, so keep a fresh source of water nearby during your daily routine. Add slices of lemon, lime, or oranges for a little variety. The color of your urine is one clue that you may not be getting enough water. And by all means, push away the sugary sodas and juice drinks. The buzz they provide comes and goes quickly; water is far more effective in keeping us hydrated. At least not yet! Start slow and work your way up to a brisk walk. If weather prohibits you from getting outside, a treadmill or stationery bike will do the trick. A well-publicized study at the University of Georgia in dug into the idea of treating fatigue with exercise. Insomnia , sleep apnea , restless leg syndrome …. And when we try to get by on a few hours of sleep rather than eight or at least seven hours for an extended stretch of time, our energy level suffers. Lacking in energy? One solution may involve the sleep you allow yourself. So if you find yourself lying awake in the middle of the night, or awakening suddenly several times during the night, take steps to correct the problem. A common myth is that people can learn to get by on little sleep with no negative effects. However, research shows that getting enough quality sleep at the right times is vital for mental health, physical health, quality of life, and safety. Being stressed or emotionally drained is known to tax our adrenal glands, which produce cortisol the stress hormone. After an initial adrenaline rush during stressful situations, we come crashing down, exhausted. Experts point out that every one of us will encounter stress throughout life, and the resulting symptoms can expend energy. See our post 30 Stress Symptoms You May Recognize for a list of 30 common ones. The key is to manage stress. They signal a developing imbalance between our energy and the demands of our life. They tell us that we are getting out of balance. If the imbalance continues or gets worse we run the risk of getting sick in the future. Tip No. |
| 10 science-backed strategies for boosting your energy | While keeping your mouth closed, inhale and exhale rapidly through your nose with short, quick breaths. Do this for about 10 seconds, then breathe normally. Give yourself a break and repeat the exercise several times. It can be noisy, but it is effective. Fatigue is a common sign of dehydration , so make sure you drink water throughout the day. Some experts say that you should drink six to eight glasses of water a day. Others recommend drinking an ounce of water for every pound of body weight. Talk to your primary care physician or care team about water intake if you have concerns about your hydration. A minute nap is long enough for you to get the restorative benefits of the first couple of stages of sleep. You should be careful napping for more than 20 minutes as you may enter a deeper sleep phase and waking up in the middle of that can lead to grogginess. You should also avoid napping later in the day as it may disrupt your sleep cycle. Do not rely on naps to make up for a full good night's sleep. Studies have shown that being around nature, even for small amounts of time, makes people feel more energized. Experts think that this may have to do with nature's impact on decreasing stress responses. Caffeine may be the best-known quick fix when tiredness hits, but there are plenty of other ways to boost your energy and get going. From snacks to naps, healthy habits can be all the jolt you need. Symptoms, related conditions and treatment options explained by a Northwestern University neuroscientist. COVID, Flu and RSV Information and COVID Vaccine Availability Learn more about respiratory viruses and vaccination for COVID, flu and RSV. Home HealthBeat Healthy Tips 7 Ways to Wake Up Without Coffee. HealthBeat Healthy Tips . It should come as no surprise that getting the recommended hours of quality sleep per night will positively impact your energy levels throughout the day. But there are a lot of factors that can influence how much you sleep and the quality of your sleep. Take the time to focus on your sleep hygiene—give yourself a screen bedtime where you turn screens off for the night; limit your caffeine and alcohol intake in the afternoons; and create a sleep schedule with consistent wake- and bedtimes. Check out these seven tips to help you create a healthy sleep routine. Another great way to up your energy levels is also another great way to have a positive impact on your overall health! You can boost your energy levels by eating vitamin-rich, whole foods with a low glycemic index. Foods with low glycemic index help you stay fuller longer and combat the energy dip you can experience when you eat processed foods with high GI. Not only will eating foods with low GI help improve your energy levels, but it can also help you decrease the risk of type 2 diabetes, heart disease, and stroke. Try packing your plate with whole grains, lentils, lean meats, fruits, and vegetables to lower the GI of your meals. And when you reach for a snack, choosing something that contains protein, fibre, and healthy fats will keep you full and energized longer. As mentioned above, caffeine will help you stay alert and increase energy levels. Having a cup of coffee or tea can keep you on your toes. But to take advantage of the potential energy boost, you must use caffeine in moderation. In Canada, the average adult aged 18 and over is recommended to consume no more than mg of caffeine per day. How much water you should drink daily depends on age, weight, sex, etc. But as a general guideline, women should aim for approximately Looking for ways to increase your water consumption? Fatigue is something we all experience, but feeling fatigued all the time can negatively affect your mental and physical health. It can also result in low energy levels and hinder your concentration, focus, and ability to stay awake throughout the day. You can combat fatigue and become more energized through positive lifestyle changes, such as mindful eating, supplementation, physical activity, and hydration. Disclaimer: The text, images, videos, and other media on this page are provided for informational purposes only and are not intended to treat, diagnose, or replace personalized medical care. Physical and mental fatigue contribute to a lack of energy and can be experienced at the same time. A diet rich in fruits, vegetables, whole grains, and lean protein will keep your blood sugar stable and provide long-lasting energy to carry you throughout the day [ 8. Hydration is important for energy levels and health. Findlay S. The tired teen: A review of the assessment and management of the adolescent with sleepiness and fatigue. Jing, M. A community-based cross-sectional study of fatigue in middle-aged and elderly women. Journal of psychosomatic research , 79 4 , — Mulligan, T. Prevalence of hypogonadism in males aged at least 45 years: the HIM study. International journal of clinical practice , 60 7 , — Cleveland Clinic. Penn State Milton S. Hershey Medical Center. Obesity, depression have role in excessive daytime sleepiness. Retrieved December 28, from www. Luepker, R. Vital exhaustion: Ready for prime time? European Heart Journal , 36 22 , — European Society of Cardiology. Exhaustion linked with increased risk of heart attack in men. Retrieved December 27, from www. Schwarz, P. Blood Sugar Regulation for Cardiovascular Health Promotion and Disease Prevention: JACC Health Promotion Series. Journal of the American College of Cardiology , 72 15 , — Poti, J. Ultra-processed Food Intake and Obesity: What Really Matters for Health-Processing or Nutrient Content?. Current obesity reports , 6 4 , — Mishra, L. Scientific basis for the therapeutic use of Withania somnifera ashwagandha : a review. Alternative medicine review : a journal of clinical therapeutic , 5 4 , — Chandrasekhar, K. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine , 34 3 , — DiNicolantonio, J. Coenzyme Q10 for the treatment of heart failure: a review of the literature. Open heart , 2 1 , e Kennedy D. |
| 9 Natural Ways to Boost Your Energy Levels | Taking microbreaks every minutes to stretch and move can help get blood flowing and boost energy. Stand during meetings, or take walking meetings when appropriate. It should come as no surprise that getting the recommended hours of quality sleep per night will positively impact your energy levels throughout the day. But there are a lot of factors that can influence how much you sleep and the quality of your sleep. Take the time to focus on your sleep hygiene—give yourself a screen bedtime where you turn screens off for the night; limit your caffeine and alcohol intake in the afternoons; and create a sleep schedule with consistent wake- and bedtimes. Check out these seven tips to help you create a healthy sleep routine. Another great way to up your energy levels is also another great way to have a positive impact on your overall health! You can boost your energy levels by eating vitamin-rich, whole foods with a low glycemic index. Foods with low glycemic index help you stay fuller longer and combat the energy dip you can experience when you eat processed foods with high GI. Not only will eating foods with low GI help improve your energy levels, but it can also help you decrease the risk of type 2 diabetes, heart disease, and stroke. Try packing your plate with whole grains, lentils, lean meats, fruits, and vegetables to lower the GI of your meals. And when you reach for a snack, choosing something that contains protein, fibre, and healthy fats will keep you full and energized longer. As mentioned above, caffeine will help you stay alert and increase energy levels. Having a cup of coffee or tea can keep you on your toes. But to take advantage of the potential energy boost, you must use caffeine in moderation. In Canada, the average adult aged 18 and over is recommended to consume no more than mg of caffeine per day. How much water you should drink daily depends on age, weight, sex, etc. But as a general guideline, women should aim for approximately Looking for ways to increase your water consumption? Stay hydrated with these ten strategies to help you drink more water. With these six tips, you can start making meaningful changes to your lifestyle that will increase your energy levels throughout the day and move you towards a healthier lifestyle. Please always check with a medical professional to ensure these strategies are right for you. If you are looking for a few more ways to squeeze a bit more H2O in, here are 10 simple tips on how to incorporate more water drinking into your daily routine. Email Facebook Twitter Linkedin. August The World Health Organization WHO also suggests limiting your exposure to television news and social media as a way to reduce fatigue-inducing stress. Breathing exercises may also increase your energy. A review found that using slow breathing techniques can promote autonomic nervous system changes. One of the studies in the review found that when participants slowed their breathing to 5. Participants at this slower breathing rate demonstrated more alertness than those taking 10 breaths per minute. Opening your window blinds or briefly stepping outside is another potential energy-boosting strategy. Light exposure directly increases alertness, according to a research article summarizing the impact of daylight on humans. Daylight exposure may also improve your sleep because of its circadian effects. Not only does light help you become more alert and sleep more easily, but it may also improve your cognition, performance, and mood. A study examined the effects of 5-minute whole body baths in water at a temperature of 20°C in healthy adults who were new to cold water swimming. The study authors theorized that short-term cold-water exposure might change the way the brain functions. Norepinephrine is similar to adrenaline, which may partially explain the energizing effect of cold-water immersion. Chewing is the first stage of food digestion and requires coordination among the tongue, face, and jaw muscles. It increases blood flow to the cerebral cortex and boosts blood oxygen levels in the prefrontal cortex and hippocampus. Sufficient chewing can also increase the bioavailability of the nutrients in your food, which may help improve your energy level. Daytime fatigue affects around 1 in 4 people. Along with energy-boosting habits like a consistent sleep schedule, there are tips you can try to gain energy fast, such as:. Physical and mental health are often linked. Many of the strategies you can use to increase your energy may also improve your mood. If you're feeling overly tired, exhaustion may be the reason. Here are key signs and symptoms to look out for. If you're dreading going to work or feel overwhelmed, you could be experiencing job burnout. Mental health experts shared 11 actionable ideas that can…. Creating a schedule and managing stress are ways to make your days go by faster. Changing your perception of time can also improve your overall…. Experiencing unwanted and difficult memories can be challenging. But learning how to replace negative memories with positive ones may help you cope. Engaging in brain exercises, like sudoku puzzles and learning new languages, enhances cognitive abilities and improves overall well-being. There are many reasons why spider dreams may occur, like unresolved feelings or chronic stress. Learning how to interpret your dream may help you cope. Tornado dreams are manifestations of the subconscious mind that may indicate various interpretations, such as personal fears or major life changes. Work burnout occurs due to chronic stress and other factors, such as long work hours or toxic workplace culture. But help is available for you to cope. If you dream about someone dying this may occur for various reasons, such as life changes or dealing with grief. But support is available to help you…. Domestic Violence Screening Quiz Emotional Type Quiz Loneliness Quiz Parenting Style Quiz Personality Test Relationship Quiz Stress Test What's Your Sleep Like? Psych Central. Conditions Discover Quizzes Resources. Quiz Symptoms Causes Treatment Find Support. Medically reviewed by Francis Kuehnle, MSN, RN-BC — By Nancy Lovering — Updated on October 27, Foods that boost energy. fruits vegetables whole grains nuts and nut butter seeds legumes fish and lean meat. Was this helpful? Vitamins that boost energy. B1 thiamine B2 riboflavin B3 niacin B5 pantothenic acid B6 pyridoxine B8 biotin B9 folate B12 cobalamin Vitamin C. Physical activity. Mental health support. Breathing exercises. Daylight exposure. Cold water immersion. Bishop DJ, et al. |
| 7 Ways to Wake Up Without Coffee | Here Rejuvenating tired-looking skin some of the best Energy boosting strategies supplements to increase Energy boosting strategies. Highly processed foods such as chips, candy, boostinb soda strategiees provide a sgrategies burst of energy thanks to an initial blood sugar spike, but you will experience a crash shortly afterwards that results in fatigue. They can play a major role in helping you break the cycle of fatigue. We explain how this imbalance affects your body and ways to prevent it. Korean journal of family medicine37 2— |
| Tired? 4 simple ways to boost energy - Harvard Health | If your body is short of fluids, one of the first signs is a feeling of fatigue. For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. August 30, Surprising ways to get more energy including stress relief and healthy eating Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Here are nine tips: 1. Control stress Stress-induced emotions consume huge amounts of energy. Lighten your load One of the main reasons for fatigue is overwork. Exercise Exercise almost guarantees that you'll sleep more soundly. Avoid smoking You know smoking threatens your health. Restrict your sleep If you think you may be sleep-deprived, try getting less sleep. Here's how to do it: Avoid napping during the day. The first night, go to bed later than normal and get just four hours of sleep. If you feel that you slept well during that four-hour period, add another 15—30 minutes of sleep the next night. As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights. Eat for energy Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Use caffeine to your advantage Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. Limit alcohol One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. Drink water What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? Image: ©Gilaxia GettyImages. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email. Print This Page Click to Print. Related Content. Free Healthbeat Signup Get the latest in health news delivered to your inbox! Newsletter Signup Sign Up. Close Thanks for visiting. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. I want to get healthier. Learn more about respiratory viruses and vaccination for COVID, flu and RSV. When you feel tired, you might go straight for coffee. But if you're looking to cut back on the amount of coffee you're drinking, or if you don't like coffee at all, there are easy and healthy habits that can help keep you energized — all without needing a cup of joe. Anna B. Shannahan, MD , a family medicine physician at Northwestern Medicine Lake Forest Hospital, shares her top tips to gain energy throughout the day. Look for foods that have a low sugar index. Your body will absorb these types of food more slowly, and they won't lead to a sudden drop in energy. A combination of carbohydrates carbs , fats and proteins is good — carbs will provide some quick energy while protein and fats will keep you full and prevent burning through energy too fast. Try an unsweetened low-fat Greek yogurt with unsweetened granola or an apple with peanut butter. Greens like spinach and other vegetables can also help you avoid an energy slump. These foods are naturally high in fiber, which influences glucose absorption and helps your blood sugar levels stay steady. Leafy greens also contain B vitamins, which help your cells make energy. Skipping meals keep you from getting the energy you need, and it can set you up to eat too much at the next meal. Eating healthy meals and snacks regularly throughout the day can keep your blood sugar levels steady. Exercise, even just a quick walk , can be a great way to boost your energy. Exercise tells your cells you need more energy, your body will rise to the occasion and provide you with more. It also triggers the release of endorphins and a chemical called norepinephrine, which helps you feel awake and alert. Studies are still being conducted about the chemicals tied to feelings of well-being sometimes referred to as "runner's high". But we know norepinephrine, endorphins and other chemicals all play a role. Also known as the "Bellows Breath," this breathing exercise originally used in yoga stimulates the diaphragm and tells your body to be more alert. While keeping your mouth closed, inhale and exhale rapidly through your nose with short, quick breaths. Do this for about 10 seconds, then breathe normally. Give yourself a break and repeat the exercise several times. It can be noisy, but it is effective. Fatigue is a common sign of dehydration , so make sure you drink water throughout the day. Some experts say that you should drink six to eight glasses of water a day. Others recommend drinking an ounce of water for every pound of body weight. Talk to your primary care physician or care team about water intake if you have concerns about your hydration. A minute nap is long enough for you to get the restorative benefits of the first couple of stages of sleep. You should be careful napping for more than 20 minutes as you may enter a deeper sleep phase and waking up in the middle of that can lead to grogginess. |
Energy boosting strategies -
Relying on coffee, energy drinks or synthetic pills is not good for your overall health and can lead to energy crashes or dependence.
Natural energy-boosters , on the other hand, can increase energy levels as well as improve your health and reset your mind and mood. When used together in creating an overall healthy lifestyle , they help you break through barriers and unlock an extraordinary life.
Instead of having the get-up-and-go necessary to get through the day, they feel lethargic and depleted. If this is you, be sure to prioritize these physical strategies that attune your body to a new, healthier way of life.
To begin to grasp how to increase energy, you must establish a regular routine that allows for adequate sleep, sufficient exercise, and proper nutrition while also nurturing your professional and personal relationships.
Proper nutrition is at the absolute center of your energy levels. Junk food, processed items, and sugar not only make you feel lethargic but can potentially lead to weight gain.
If you need more energy, you must embrace a sustainable and healthy diet that includes low-toxicity foods, purified water, and essential oils. Following a healthy diet is pivotal for those who want to increase energy levels, but even the most well-planned diet has gaps.
High-quality supplements can fill those gaps with nutrients your body needs to thrive and increase energy while improving overall health.
Movement actually leads to more energy in the long run and is one of the most vital physical ways to increase energy. Exercising for 30 minutes a day for at least three days each week benefits all bodily systems while facilitating high-quality sleep, which in turn will increase energy levels.
If you need extra help, consider working with a health coach to develop an effective exercise plan. As you work to understand how to increase energy, incorporate the following tips:. Priming is a mind-body strategy for setting the tone for your day.
Priming utilizes physical movement and mindfulness practices to center your thoughts on your body, which, in turn, calms your emotions.
Priming also entails empowering self-talk to prepare you for your day. By practicing strategies that clear and focus the mind, priming is an effective way to increase energy levels in almost any circumstance. Letting your emotions control every action can be energy-draining as well as detrimental in creating healthy relationships.
Learning how to control your feelings is therefore a pivotal component of learning how to increase energy. Take control of your emotions today by paying attention to them and to what limiting beliefs they may indicate. By identifying triggers and letting go of the past , you can become the master of your own emotions and fill yourself with positive energy.
Those who look for ways to increase energy are sometimes beaten down by life. No matter what happens, try to find the good in it and cultivate a gratitude and appreciation mindset.
When you see life in this positive light and you focus on the path life is laying out for you, energy flows into everything you do. You may be sabotaging your attempts to increase energy levels simply by using the wrong words both in your self-talk and conversations with other people.
Transform your words and learn how to increase energy by identifying negative words you frequently use and finding positive words to replace them.
Get an accountability buddy who can help spot draining conversation patterns and who you trust to call attention to these patterns when they start to show up. In his guide to healthy eating , Tony describes how cutting out sugar and flour and incorporating herbs and alkaline-forming foods form the basis of a healthy diet.
Here are six specific foods you should make a point to eat more of. Cruciferous veggies like broccoli, cauliflower, and bok choy are anti-inflammatory, low in calories and a great way to fill up.
Fatty fish like salmon, sardines and mackerel not only provide protein and a heart-healthy dose of omega-3 fatty acids, they also improve the health of cell membranes and assist in energy production.
Lentils provide protein and fiber and have components that help protect against many forms of cancer. This leads to good digestive health and, as a result, more energy. Providing a healthy boost of energy-promoting vitamins like potassium and B6, bananas also have easy-to-digest carbohydrates that can quickly increase energy.
With their high fiber content and complex carbohydrates, sweet potatoes provide steady supplies of energy. Combined with their high levels of manganese and vitamin A, this makes sweet potatoes an energy powerhouse.
While eating a balanced diet filled with whole and super foods is vital to high levels of energy, it is sometimes necessary to give your diet some extra help.
This can help prevent sudden spikes and crashes in energy levels. In addition to carbohydrates, incorporating lean proteins into your meals is essential for energy production.
Proteins are made up of amino acids, which are the building blocks of our bodies. They play a crucial role in repairing and building tissues, including those involved in energy production. Good sources of lean proteins include poultry, fish, tofu, and legumes.
Healthy fats are another important macronutrient for energy. While fats have often been demonized, they are actually a vital part of a balanced diet. Fats provide a concentrated source of energy and help absorb fat-soluble vitamins.
Incorporating sources of healthy fats, such as avocados, nuts, and olive oil, can help support your energy needs. In addition to macronutrients, vitamins and minerals also play a vital role in energy production and metabolism.
Having adequate levels of certain nutrients can help optimize your energy levels. B-vitamins, such as B12 and folate, are particularly important for energy production.
These vitamins are involved in converting food into energy and supporting the function of the nervous system. Good sources of B-vitamins include leafy greens, legumes, whole grains, and fortified cereals.
Iron is another essential nutrient for energy. Without sufficient iron, your body may struggle to transport oxygen efficiently, leading to fatigue. Foods rich in iron include lean meats, seafood, beans, and fortified cereals. Magnesium is a mineral that plays a role in over biochemical reactions in the body, including energy production.
It helps convert food into energy and supports the function of enzymes involved in energy metabolism. Good sources of magnesium include leafy greens, nuts, seeds, and whole grains.
Vitamin D is known as the sunshine vitamin because our bodies can produce it when exposed to sunlight. This vitamin is involved in numerous processes in the body, including energy production. However, many people have inadequate levels of vitamin D, especially during the winter months or in regions with limited sunlight.
Including sources of vitamin D in your diet, such as fatty fish, fortified dairy products, and egg yolks, can help support your energy needs. In conclusion, nutrition plays a critical role in maintaining optimal energy levels.
By incorporating a well-balanced diet that includes macronutrients, vitamins, and minerals, you can provide your body with the fuel it needs to thrive. So, make sure to choose your foods wisely and nourish your body for sustained energy throughout the day. Proper hydration is often overlooked when it comes to boosting energy levels.
However, staying adequately hydrated is essential for maintaining optimal bodily functions and energy production. Water is involved in various biochemical reactions in the body, including energy production. Dehydration can impair these processes, leading to decreased energy levels. Be sure to drink enough water throughout the day to keep your body hydrated and your energy levels up.
Common symptoms include fatigue, dizziness, dry mouth, and decreased urine output. If you experience these signs, replenishing your fluid levels should be a priority.
Sleep plays a fundamental role in restoring our energy levels and allowing our bodies to rejuvenate. Getting sufficient and quality sleep is vital for maintaining optimal vitality.
When we sleep, our bodies undergo various restorative processes. During deep sleep, growth hormone release occurs, which aids in repairing and rebuilding tissues.
Adequate sleep also enhances cognitive function and promotes overall well-being. Prioritizing sleep is crucial for sustaining energy levels throughout the day.
If you struggle with getting quality sleep, implementing certain strategies can improve your sleep hygiene. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment can enhance the duration and quality of your rest.
Make sleep a priority and reap the benefits of increased energy. Engaging in regular physical activity not only improves your overall health but also boosts your energy levels.
Contrary to what you may think, expending energy through exercise actually energizes your body. Physical activity stimulates the release of endorphins — the feel-good hormones — which can increase your energy and mood. Additionally, regular exercise improves cardiovascular health, increases oxygen supply to the muscles, and enhances overall energy production.
Finding activities you enjoy and incorporating them into your routine can give you a much-needed energy boost. Experiment with different forms of exercise to find what works best for you.
In conclusion, boosting your energy levels requires a multi-faceted approach that addresses nutrition, hydration, sleep, and physical activity. By understanding the intricacies of energy production and incorporating these ten effective strategies into your lifestyle, you can unlock the secret to optimal vitality.
Take control of your energy levels today and experience the transformative power of increased energy and well-being.
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Hyperglycemia and insulin resistance » Daily Nutrient-dense alternatives Energy and Fatigue » How obosting Improve Energy Levels: 7 Strategies for the Overtired. As Energy boosting strategies, stratefies Energy boosting strategies research-supported booeting to boost your energy level throughout the day—and all week long. Why magnesium? Because this important mineral factors into hundreds of biochemical reactions in your body, reactions that regulate blood glucose control, nerve function, blood pressure, bone strength, heart rhythm, metabolismand more. Just remember not to overdo it. Try these: boosring management Energt advice healthy Energy boosting strategies money wealth success booxting psychology. Home » Business Cycle » How to bootsing energy. Essential nutrients for sports performance how to increase energy is not just a concern for athletes. Business owners and professionals often ask how to increase energy given the physical, mental and emotional stamina it takes to run a successful company. Whether you are launching a businessgrowing a business or running a business, you likely need more energy.
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