The Ayurvedic herb shilajit also is an energizer, as it encourages the function of mitochondria, helping them oxygenate more efficiently. While they do provide your body with energy, foods heavy in carbohydrates can leave you feeling sluggish.

The main culprit? Simple carbs, like those found in sugary drinks, cookies and processed foods think white bread and pasta , which burn through your body quickly.

The solution for how to boost energy when tired and keep blood sugar levels steady? Stick to whole-grain, low-glycemic carbohydrates that take the body longer to digest and avoid the crash and burn effect. Nuts, legumes, sweet potatoes, oats and brown rice are all low-glycemic carbohydrates that provide the body with a steady stream of energy.

If your only experience with chia seeds is the Chia Pet, prepare to be pleasantly surprised. These magic little natural energy foods boost energy levels and provide your body with a lot of nutritional bang for the buck. The ancient Mayans and Aztecs ingested chia seeds to keep up energy and alertness among warriors during war.

For us mere mortals, the essential fatty acids omega-3 and omega-6 found in chia seeds have been shown to enhance sleep quality, boost brain power and combat inflammation, which keeps your body feeling fresh.

Coupled with high levels of protein and fiber, which keep blood sugar stable no afternoon sugar crashes! Did you know that one of the first signs of dehydration is feeling tired or exhausted?

Because our bodies are made up of mostly water, even small dips in hydration are enough to affect your metabolism. The National Academy of Medicine suggests about nine cups of fluids a day for women and 13 cups for men. However, a more accurate amount is found like this: Take your body weight, and divide it in half.

Then drink that many ounces per day plus more if you work out, are really active, are pregnant, nursing, or are fighting an illness or disease. If that sounds like a lot, remember that many foods, like fruits and vegetables, contain water as well, so you can also boost your hydration level by upping your intake.

If you have an intense workout, you might want to supplement water with a drink that helps replace the electrolytes your body sweats out. Forget sports drinks loaded with high fructose corn syrup and additives, and opt for coconut water or water naturally flavored with lemon and honey instead.

You can also make your own electrolyte drink. It supports energy production and keeps blood cells happy and healthy. Fairly recently, scientists have been discovering its countless health benefits. As you meditate, you focus your attention inward to induce a state of deep relaxation.

The best thing about meditation is that there are hundreds of different approaches to it. There is not a universally accepted meditation, which means you can try techniques that meet your needs.

You can choose from mindfulness meditation, love and kindness meditation, and breathing meditation among many others. At Synctuition, for example, we specialize in sound meditation, incorporating the latest technology such as 3D sounds, Binaural Beats, Gamma Waves, ASMR sounds, and more.

Related: Advanced Relaxation, a Deeper Look into Synctuition. We all know that exercising and keeping physically fit is hard work, especially when we try to make time for it in our busy schedules.

Short walks, office exercises, cycling, or swimming can be good ways to give your body the level of activity it needs.

Intuitively, we know that creativity is good for us. Many times, our creative passions bring joy to our life. But, have you ever wondered if science has something to say about the benefits of creative behaviors?

Being creative is a crucial part of our lives. In fact, creativity improves brain function, mental health, and physical health by making you happier, boosting your immune system, making you smarter, and much more. Coloring books for adults have become bestsellers due to their capacity to reduce stress levels.

Activities such as expressive writing also seem to help with chronic pain management. People dealing with this condition had improved pain control plus pain decline after writing down their angry feelings for over 9 weeks, according to a study.

If you are craving creativity, try activities such as music engagement, visual arts therapy, movement-based creative expression, and expressive writing. There is no doubt about it: food is the most important factor that can directly affect your health. Whenever you eat something that has gone bad, your stomach aches or you feel nauseous.

When food acts as a poison, it causes inflammation, which alters the balance of hormones, nutrients, and neurotransmitters. Think about sugar, for example.

High sugar consumption results in blood sugar fluctuations, provoking anxiety, headaches, irritability, mood swings, and even increased depression.

It is also linked to decreased intake of essential nutrients associated with obesity, diabetes, inflammatory disease, and joint pain. This is why it is extremely crucial to choose food that is beneficial for your body. Greens, fruits, nuts, seeds, and sprouts are excellent options as they are packed with phytochemicals, antioxidants, vitamins, minerals, and macronutrients.

Try to eat at least one complementary raw meal per day. If you are struggling, contact a specialist. Throughout your life, your relationships have an impact on your well-being. Overall, social connection generates positive feedback on social, emotional, and physical well-being.

Scientific findings have even speculated that an act of intimacy such as hugging can have amazing benefits. Hugging boosts your oxytocin levels the love hormone , increases serotonin elevates mood and creates happiness , and strengthens the immune system and your self-esteem.

Only a few seconds of love is enough to put you in a positive mood and boost your well-being. This phrase holds more power than you might think. There are plenty of reasons to start cultivating optimistic and affirmative thoughts and minimizing negative self-talk.

For example, a positive mindset has been associated with many health benefits such as lower rates of depression, greater resistance to the common colds, better cardiovascular health, and enhanced coping skills during times of hardships.

It is unclear why people who engage in positive thinking get to experience health benefits. One hypothesis is that having an optimistic outlook allows you to manage stressful situations, which, in turn, reduces harmful physical and mental health effects.

A Healthy Body is equivalent to a Healthy Mind. For a long time, humanity has seen the mind and the body as two separate entities. Nowadays, we know that a positive relationship between the two of them gives us a powered immune system, more energy, and better stress management.

All you need to do to experience these perks and change your life for the better is exercise, foster creativity, embrace human connections, follow a healthy diet, focus on the positive, and meditate.

There are many ways to increase your energy and reduce fatigue. Staying hydrated, prioritizing personal relationships, and limiting alcohol are just a few strategies to consider. Fortunately, there are plenty of healthy actions you can take to reduce fatigue and boost your energy levels.

In fact, making a few small changes to your daily routine can significantly affect how energetic you feel, along with many other aspects of your health.

Many people cut into hours that should be spent in bed, such as pushing back bedtime to meet a deadline or study for an exam.

Not getting enough sleep can drain your energy levels, leaving you feeling lethargic, grumpy, and tired the next day 1. Although the amount of sleep a person needs can vary slightly, experts generally recommend aiming for at least 7 hours of sleep per night to boost energy levels and support overall health 2.

If you have trouble sleeping, you may benefit from setting a regular sleep schedule and winding down at the end of the night by taking a bubble bath, reading a book, or listening to relaxing music. Some research also suggests that limiting your use of electronic devices, like your phone, laptop, or television, before bed could also help increase sleep quality and prevent daytime sleepiness 3 , 4.

If you often feel tired throughout the day, you may need more quality sleep. Try going to bed earlier and reducing screen time before bed. Not only can stress take a serious toll on your physical and mental health, but it has also been closely linked to tiredness and fatigue 5 , 6.

Consider what is frequently causing you to feel stressed or drained and ask yourself whether you can remove it from your life. Potential causes of stress include 7 :.

In many cases, it may not be possible to completely remove sources of stress from your life. However, if you are able to reduce your stress levels , it could help bump up your energy.

Strategies to increase your energy levels in the moment include taking some time for yourself to relax, reading, or going for a walk. You could also try mindfulness or meditation techniques , which may reduce anxiety 8 , 9 , Read this article for more information on finding mental health care.

High levels of stress can make you feel tired and drained. Finding ways to minimize lifestyle-related stress can help keep up your energy levels. Regular exercise is important for reducing your risk of chronic diseases, including heart disease, type 2 diabetes, and obesity According to one small study, university students who participated in a low intensity running program 3 times per week for 6 weeks experienced significant improvements in fatigue and sleep quality, compared with a control group Another study in employees with high levels of work-related fatigue showed that participating in a 6-week exercise program improved the following factors 15 :.

To incorporate exercise into your day, try getting away from your desk and going for a walk on your lunch break, taking the stairs instead of the elevator, or walking to work or school instead of driving.

If you live a sedentary lifestyle and feel low on energy, participating in regular exercises, like walking, running, or cycling, can boost your energy levels. Smoking can negatively affect multiple health aspects and may increase the risk of numerous chronic conditions Over time, this can reduce the amount of oxygen transported throughout your body, making you feel tired If you regularly smoke, quitting may be associated with many health benefits, including increased energy levels Some people find it helpful to switch cigarettes for a nicotine replacement, like gum, patches, or lozenges They can point you in the direction of the support services that will suit you best.

Smoking can reduce the efficiency of your lungs and make you feel tired. Quitting smoking is great for both your energy levels and your overall health.

Drinking alcohol can have a sedative effect and may make you feel drowsy and relaxed However, regularly drinking alcohol before bed can reduce the quality of your sleep 20 , Alcohol can also act as a diuretic, meaning that it increases the production of urine.

Therefore, if you have a few drinks right before bed, it could interrupt your sleep by causing you to wake up in the middle of the night The Centers for Disease Control and Prevention CDC defines moderation as one drink per day for women and two per day for men If you have a hard time limiting your intake of alcohol or would like additional support, consider reaching out to a healthcare professional for more guidance.