Yoga also gives you the chance to stretch your spine, strengthen your muscles and find inner peace. Deep yoga breathing from diaphragm gets blood pumping, which also may boost energy all day long. Other exercises such as biking, running, and swimming all help to increase the number of energy-producing mitochondria in your cells.

HYDRATE YOURSELF FROM INSIDE AND OUTSIDE Water is the most powerful element and a great purifier. Life starts with water and you will start your day with a cold shower! Cold shower increases the blood circulation, boosts the immune system, regulates endocrine system and finally puts a smile on your face.

Researchers have suggested a three-minute long cold shower could be enough to counteract some of the effects of chronic fatigue; still, a 30 seconds of cold shower is enough to stimulate energy.

So, drink water! Stop punishing yourself by leaving your body suffer in dehydration. Carry a bottle and be best friends with it. Make your own research and calculate your total body water requirement by taking into account your age, sex, height, weight and health condition.

Do it, never skip no matter how busy your work keeps you all day. Use your creativity! Take a moment, find yourself a silent and comfortable place if possible or do it just wherever you are standing, close your eyes, take deep breathes from nose knowing that with each breathe your cells are filled with new, fresh oxygen, energy of life, hold it for a second and think that each time you exhale you release the old, stressful and mind-invading thoughts and feelings, and get yourself free.

Besides, you can take a quick midday power nap. DETOX: GET YOURSELF FREE FROM TOXINS In the modern world, you are regularly exposed to toxics from the air you breathe, water you drink, processed foods you consume cause toxic accumulation within your bodies. Toxins in your body slow you down sucking most of your energy and nutrition out of you, weaken your immune and negatively affect your cognitive and emotional processes.

One of the best ways of revitalization is to go on a detox. A one week of detox with a special nutrition diet fortified with massage, aromatherapy, steam baths, medicinal herbs, light exercises and meditation help boost your energy level, increase fluid circulation, regulate your bowel movement, have a clear, peaceful, well-balanced mind, and feeling light as a feather after getting rid of your toxins, your over-weight caused by edema and wastes stored in the body as well as many other benefits.

Healthy Lifestyle. Plus, limit your diary intake to a minimum and stay away from artificial sweeteners, refined fats, sugar and salt as well as red meat 3. The Mindful Guide to Habit Management for Personal Growth Read More ». Mindful Walking — Everything You Should Know Read More ».

Our Wellbeing Centers. TheLifeCo Bodrum. TheLifeCo Antalya. TheLifeCo Phuket. welltogether community. Contact Me. Maslak Mah. Büyükdere Cad. Our clever bodies release insulin in response to this incoming food. More insulin is released to deal with carbs but some insulin response is also triggered for proteins and a lesser response again for fats.

All of these actions require more insulin to be released. Therefore, the more insulin your body needs to produce, the more body fat you will store. Consistently eating - or being on the blood sugar rollercoaster - requires your body to produce insulin almost non stop.

However, when eating the right food for you, this can be processed in your body with very little difficulty, therefore requiring less insulin.

Some people thrive on a carbohydrate rich diet. For these people, carbs will keep them full for longer periods of time and the same food for them will produce a smaller insulin response than in people who run better on fats or protein.

Ultimately, the right diet for you is the one that keeps you the fullest the longest. insufficient sleep has been linked to weight gain, adrenal fatigue, insulin resistance, and even elevated risk of premature death.

Along with decreased energy, insufficient sleep has been linked to weight gain, adrenal fatigue, insulin resistance, and even elevated risk of premature death. Aim to sleep in line with your bodies natural rhythms.

Winding down as night falls and waking with the sun. This means being in bed with lights out by 10pm and rising naturally after 6am. While energy is low sleeping a minimum of 8 hours per night is critical. If you struggle with sleep make sure you turn off electronics 2 hours before going to bed and commit to a nightly wind down routine.

You might enjoy a cup of chamomile tea or an epsom salts bath. Whatever you need to switch off at the end of the day. One of the biggest drains on our energy is our immune system. The most common food intolerance we see at the BePure clinic is gluten.

Gluten is a protein found in wheat, barley, and rye. Many nutritionists including myself now believe many people - not just those with Celiac Disease - should avoid gluten as it contributes to leaky gut.

This is also a problem for energy and mood because if serotonin - our happy hormone which is largely produced in the gut - is not kept within your gut and digestive tract, it cannot engage in chemical reactions within your brain to increase your energy and mood. If you need more inspiration and help to go gluten free check out our blog on the why and how of going gluten free.

Refined grains and sugar cause blood sugar spikes and energy crashes as insulin is produced to mitigate the quick rush of glucose and fructose.

Once food is consumed, it is then broken down into its three macronutrient parts proteins, fats and carbohydrates to provide us with energy. The problem with both refined sugar and grains is that the release of these carbohydrates into our bloodstream is incredibly quick.

Simply put, our bodies do not have to work very hard to access the energy. Because of this, refined grains and sugar cause blood sugar spikes and energy crashes as insulin is produced to mitigate the quick rush of glucose and fructose. refined grains and sugar cause blood sugar spikes and energy crashes as insulin is produced to mitigate the quick rush of glucose and fructose.

I always like to provide an example at my seminars using the Glycemic Index and both white table sugar and cornflakes. The Glycemic Index is a scale used to determine how quickly glucose from a food affects our blood sugar levels.

Pure glucose sits on the scale at On the GI scale, table sugar sits at 63 while a slice of white bread sits at 73 while cornflakes are We know that sugar is a food we should be limiting, but actually white bread and cornflakes spike our blood sugar levels even more than table sugar!

white bread and cornflakes spike our blood sugar levels even more than table sugar! We recommend soaking gluten free whole grains such as brown rice, quinoa, buckwheat, amaranth and millet to increase the digestibility of these complex carbohydrates before eating however.

Per gram dark leafy green veggies are among the most nutrient dense foods on the planet. Adding leafy green vegetables into your diet will provide you with vitamins, minerals and antioxidants; all of which help to boost your energy.

Leafy green veggies include spinach, watercress, broccoli, cabbage, silverbeet, kale, rocket, lettuce, sprouts, beetroot leaves, alfalfa, brussel sprouts and chard. Water is your ultimate energy booster. optimal amounts of quality water is absolutely essential to your health. Water transports nutrients throughout the body, aids in digestion, regulates temperature, facilitates all pathways of detoxification, protects our joints, promotes healthy bowel movements, improves mental concentration and relieves fatigue.

Optimal amounts of quality water is absolutely essential to your health. You can learn more about this in our blog The Importance of Hydration. It is important to drink the right amount of water for you according to your weight. To work this out the formula we use is: 0. Exercise is important for healthy body systems.

However, stress is stress, whether we perceive the action to be stressful or not. Chronic intense exercise is incredibly stressful on our bodies. If you are struggling with energy currently you need to consider the types of exercise that are best for you right now.

High intensity interval training can improve mitochondrial function and improve your metabolism, but it needs to be short, intense and relatively infrequent with lots of recovery time. Think twice per week for twenty minutes or less, not boot camp every morning for one hour. It's important to keep moving, but opt for walking, yoga or pilates.

You don't need to stress your body right now with intense HIIT or weight training. If you still want to continue with weights, scale back the intensity maybe focus on body weight exercises and lift less frequently with more recovery.

Every major metabolic pathway in our body depends on micronutrients; vitamins and minerals.

Among the first signs of dehydration are fatigue and feeling lethargic. Limit alcohol. It may make you sleepy initially, but alcohol is a major sleep disrupter.

It also limits the amount of REM and deep sleep. Reduce stress. Anxiety, fear and anger spike cortisol levels, creating inflammation and consuming a massive amount of energy.

Seeing a therapist to work through anxiety and anger can have major benefits. Meditation, hypnosis and yoga are effective in cutting stress. Cut unhealthy carbs. Processed foods high in carbohydrates can leave you feeling tired.

Simple carbs — found in sugar and starchy, processed foods, provide a quick boost but are immediately followed by a crash from rapid spikes and drops in blood sugar levels. Consider a vitamin B supplement. B12 supports energy production and maintains blood cell health.

Take a nap. Research by the National Institute of Mental Health found afternoon naps improved cognitive function, especially alertness. Go for a walk. If you feel sluggish, get up and move, especially after a meal.

A brisk minute walk improved energy with effects lasting up to two hours, in experiments conducted by California State University. Be strategic about caffeine.

A cup or two of coffee or tea can help enhance mental clarity. Giving your rest routine — including your sleeping habits as well as self-care — a makeover can help boost your mood and increase your overall quality of life. Many of the following tips can help improve other aspects of your life, relieve stress, and give you more healthy coping mechanisms.

So if you find yourself frequently saying, “ Why am I tired all the time? ” and “ I don’t have the energy today ”, it’s probably time to address your daily habits, starting with our 7 ways to boost your energy below:.

One of the main effects — among others — of dehydration is a lack of energy. In cases of Mild Dehydration , symptoms of dehydration often go unnoticed. Dehydration is also incredibly common.

The Average Adult Should Drink Between Four to Seven Pints Of Water — about ounces — a day. You may have heard that eight glasses a day is sufficient, and it may be for your body type.

The most important thing to do to stay hydrated is to simply drink whenever thirsty, and drink more plain water than things like juices or caffeinated beverages.

By staying properly hydrated, you can reduce daytime fatigue, boost your mood, and improve your ability to absorb nutrients. Have you ever asked yourself, “ Why am I tired in the morning but more energetic at night?

Being Over-Caffeinated Can Make You More Tired , and cause inconsistent energy throughout the day. Â While It Is A Myth That Caffeine Has Any Significant Diuretics Or Dehydrating Properties, cutting back on it over time can help regulate your energy levels.

Caffeine can come from a variety of places, including:. Ingesting too much of any of these foods in one day can cause energy spikes and crashes, which can increase daytime sleepiness. A healthy diet has several benefits, including more consistent energy.

Certain Foods Can Boost Your Mood, Health, And Energy , while Others Can Make You Feel Fatigued. Eating highly nutritious meals daily helps improve your overall health, boost your immune system, and improve digestion.

All of these factors have an impact on your energy levels throughout the day. Certain foods help boost your energy, more than others. These include:. Being properly hydrated alongside eating well is a healthy habit to get into when looking to boost your overall energy levels.

As mentioned, certain foods can be problematic —both for digestion and energy.