7 Great Ways to Boost Your Energy Levels
Fatigue can set in at any time of the day. Maybe you get drowsy after lunch, or maybe you suffer from low energy levels throughout the day. Whatever the cause of your tiredness, you can beat fatigue with these seven great energy-boosting tips!
Tip 1: Move more, not less.
Struggling to stay awake at work? You can get energized by stepping outside and taking a casual walk at lunchtime.
Dozing off at home? Put on some music and dance around, or do some chores you've been putting off.
Movement might seem impossible when you're feeling lethargic, but it will get your blood flowing. It doesn't take long for movement to perk you up, giving you the energy you need to face the rest of your day.
Tip 2: Eat small, frequent meals.
In the past, conventional wisdom told us eating three square meals a day was the key to health. Now we know that eating smaller, more frequent meals is the best way to keep our bodies fueled. This is a great tip for fat loss diets and is one of the best way to lose weight with the proper incorporation of exercises.
Start your day with a nutritious breakfast, and never go longer than 2 to 3 hours without eating something, even if it's just a handful of almonds or a low-fat mozzarella stick. The constant fuel will keep you energized.
Tip 3: Add magnesium to your diet.
Magnesium helps your body carry out hundreds of tasks, including one very important one: changing glucose into usable energy. If your magnesium level is low, your energy level might be, too.
Increase your magnesium by eating almonds, cashews, fish, and whole grain bran cereal. You can also take a magnesium supplement in liquid or pill form.
Tip 4: Take power naps.
Of course, your fatigue could just be a sign that you're not getting enough sleep. Most adults require 7 to 9 hours of sleep each night, but most of us don't get that much.
You can make up for lost sleep by taking power naps. Power naps can refresh you and improve your mental clarity and focus.
To benefit, set aside 45 to 60 minutes for a restful nap during the day. Wear ear plugs or a sleep mask if lights or sounds disturb you.
Tip 5: Reduce stress and anxiety.
Have you ever felt emotionally exhausted? In times of stress, we tend to worry more. All of that worrying takes energy, so it's no wonder that stress is linked to low energy levels.
Tell a trusted confidant about your worries and fears. If you've been harboring unspoken anger or keeping secrets, now is a great time to bring your feelings into the open.
Keeping your emotions bottled up only stresses you out more, leading to greater exhaustion. Share your burden with someone else to get some perspective and lighten your load.
Tip 6: Stay hydrated.
Fatigue is a symptom of dehydration, and is more common than you'd think. Many adults suffer from mild to moderate dehydration. If you're an athlete, frequent dieter, or diabetic, you could face an elevated risk of dehydration.
Try to drink 64 oz of non-caloric beverages each day. Most of this fluid intake should come from plain water. Sugary sport drinks are rarely necessary, and caffeinated drinks can leave you more dehydrated.
For the best results, find a portable drink container you like, and sip water from it throughout the day. If your energy level quickly rises, you'll know dehydration was keeping you tired.
Tip 7: Address underlying health concerns.
A low energy level can be an indicator of a more serious condition. Fatigue is associated with depression, diabetes, malnutrition, sluggish thyroid problems that can lead to weight problems, and a score of seasonal ills like colds and flu.
Ask your doctor to perform a thyroid test, blood glucose test, and routine bloodwork (CBC). The results will help you identify and treat the root cause of your lethargy, or rule out diseases so that you can look elsewhere for a cause. Good luck!