How do you feel when your energy levels are high? You probably feel like you can conquer the world! If you want to have that feeling regularly, there are many ways to increase your energy levels naturally.
Mental health is a constant battle that millions of people face daily. Stress, anxiety, and depression take your energy levels down a notch. There are many ways for you to naturally increase your physical and mental health so that it doesn’t affect your physical well-being.
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Start your day off with exercise
Exercise is one of the best ways to increase your energy levels naturally. It will give you a natural boost both physically and mentally, which will cause an immediate rise in your energy level. You don’t have to do an intense workout either! Even ten minutes of light exercise can significantly improve your mood for the rest of the day.
However, there are even more health benefits when you exercise to start your day.
Here are some of the key benefits from getting in that morning workout routine:
- Metabolism Is Boosted
Your metabolism is the rate at which your body burns calories. It has a lot to do with how many muscle cells you have in your body and how often they are used. When you work out, it increases both of these factors because more muscles will be worked now that they’re warmed up, which means those muscles need more energy to keep running!
- More Time Later to Do Whatever
Sometimes, the most challenging time to work out is after a long hard day of work. The last thing you want to do is get home, work out, eat dinner, and then it is bedtime already! If you work out first thing in the morning, you have more time to do whatever afterward.
- Endorphins are released setting the tone for a positive day
When you work out, endorphins are released. Endorphins are essentially happy chemicals that get secreted in the brain when we work out, which may be one of the best ways to boost your energy levels naturally.
- Get the toughest part of the day over with first
When you get the most challenging part of the day over with first, the rest of the day will seem easier. If you’re dragging around and feeling sluggish, then get your exercise in for the day first thing! This will give you that energy boost to help you get through any other tasks on your list.
Get less sleep, so you can get more sleep
This may sound counterintuitive. However, a common issue leading to sleep deprivation or drowsiness is when people lay in bed for additional hours.
If you monitor how much sleep your body needs to reach maximum energy, you can limit the time spent in bed when you are awake.
It is recommended that people get between six to eight hours of sleep a day.
Each person has unique characteristics and needs, so it’s essential to consider these factors before trying this tip.
Cut back on alcohol
Many drinkers are looking to relax after an active day. The nightcap might do more harm than good. It would be best if you didn’t indulge in excessive drinking unless you want your energy levels to go down at least minimal.
There are many reasons why alcohol can contribute to low energy levels.
- We all need sleep to function. The more we deprive ourselves of it, the less energy we have throughout the day. Alcohol limits R.E.M. sleep, which can make you feel sluggish and tired during the day.
- Alcohol is high in calories which can make you feel sluggish.
- When alcohol is consumed, your body will not be able to use that food for fuel because it’s busy trying to digest what you ate! This means if you’re drinking heavily, then don’t expect any workout routine afterward–your body won’t allow it.
Eat the right foods at the right time
The most important thing about what you eat for breakfast is whether or not you can maintain energy levels throughout the rest of the morning without feeling sluggish.
Eating protein-rich foods in combination with carbohydrates provides enough fuel and lower blood sugar levels after eating, which will lead to higher energy levels.
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. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes.
Some great foods that you can eat for breakfast to give you the much-needed energy boost for the day include :
- Greek yogurt with fruit and granola
- Eggs with toast or oatmeal
- Protein shake in the morning if you’re not a fan of eggs/protein for breakfast.
Reduce stress
Is your life a hectic one? When we reduce our stress levels, our energy reserves will allow us to do other tasks.
Stress often leads to poor sleep because the body is constantly in a state of “fight or flight,” which can cause fatigue.
It is essential to find ways to decrease the level of stress we feel on a day-to-day basis. One way might be by taking five minutes per day and breathe deeply, focusing only on your breathing–or even meditating for 20 minutes at night before bedtime if you’re feeling particularly stressed out that evening!
Here are some great ways to help you reduce your stress levels:
- Mindfulness exercises
- Hobbies that you love to do–for example, playing guitar or singing in a choir. These activities can help reduce stress levels because they are enjoyable and bring joy!
- Yoga is also an option for people who want to relax their bodies without putting too much strain on them.
Top vitamins or supplements to increase energy levels
Many people are deficient in specific nutrients. If you are feeling low on energy, it may be a good idea to test your vitamin levels and see if any supplements can help with that issue.
Having a natural energy booster can be a very healthy part of your daily routine.
Here are the top supplements to help naturally boost energy levels.
Ashwagandha
Ashwagandha is an herb that has been shown to increase energy levels among people who consume it. It also affects mood, which can lead to increased happiness and feelings of self-confidence.
Selenium
Selenium deficiencies have been linked with fatigue and other issues like cognitive decline in the elderly. The best way to naturally increase your selenium intake is through high-selenium foods like Brazil nuts, tuna fish, mushrooms, or beef liver.
Vitamin D
Researchers believe there may be a link between low vitamin D levels and depression symptoms. If you are feeling lower than usual on energy, then it’s worth checking out what your vitamin D levels are before making any assumptions about why this might be happening.
Rhodiola Rosea
Rhodiola Rosea is a plant found in cold climate regions around the world. It has been shown to increase energy levels among people who consume it and affect moods (which may lead to increased happiness and feelings of self-confidence). The best way to naturally increase this herb’s intake is by eating more fresh vegetables with bitter tastes.
Vitamin B12
Low vitamin B12 levels lead to fatigue and irritability that could inhibit performance at work or school. A supplement containing b vitamins like riboflavin (B11), niacin
Caffeine
Caffeine is a stimulant that can affect the central nervous system and help improve performance in tasks requiring physical or mental efforts.
Amount of coffee needed to increase energy levels: 200-400 milligrams per day for most adults. This amount will vary depending on an individual’s tolerance level, size (bodyweight), age, pregnancy status, etc.
Green Tea
Many people turn to green tea when they need more energy during their workday as it has been shown to boost brain power and fight fatigue with its caffeine content. It also increases metabolism, which can lead to increased fat burning over time!
Omega-3 Fish Oils
Omega-three fatty acids are essential for cognitive and physical development. Low levels of omega-threes can lead to problems such as fatigue, depression, or heart disease.
Conclusion
There is nothing more challenging than having a productive day when you feel sluggish, have low energy, struggle to get quality sleep, and constantly feel drained. Fortunately, several things can be done to increase your energy levels naturally– and with little effort on your part!
If you are looking for better ways to fall asleep, you might want to try some of these tips from the National Sleep Foundation.
If you are looking for ways to reduce stress, consider mindfulness exercises or hobbies that bring you joy!
Disclaimer: This blog post is not a substitute for professional medical advice. If you have any questions regarding your current health condition and how it relates to taking supplements such as Ashwagandha, Selenium, Vitamin D, Rhodiola Rosea–please consult with your physician before changing anything in your routine. The information contained herein does not provide medical advice on the use of herbs like ashwagandha. Please read product labels carefully as they may contain different recommendations than what’s listed here.
F.A.Q.
Which food groups should I eat to increase energy levels?
Complex carbs, such as brown rice, whole grains, and wheat pasta, are important for increasing energy levels. These foods contain a high concentration of vitamins, minerals, and fiber that can help you feel better during the day. On the other hand, simple sugars or empty carbs like white bread can produce an insulin spike in your system, which could leave you feeling tired later on.
How to stay motivated to exercise?
It’s important to find a workout routine that you enjoy and will stick with over the long term. If your goals are too aggressive, set smaller milestones along the way by breaking up workouts into manageable chunks–such as committing to thirty minutes of exercise per day or building from three sessions per week all the way up to five!
Does having high blood pressure affect my energy?
High blood pressure can affect your energy levels. Consume foods that reduce the risk for high blood pressure like vegetables, fruits, and whole grains as they have been shown to lower blood pressure in people with hypertension.
