We all feel fatigued from time to time. It is very common to feel low energy at different times of the day. Many people experience what is known as “afternoon depression.” It is a feeling of low energy and drowsiness. It can definitely detract from the quality of your day. The typical reaction is to reach for some sugary products and caffeine. Although this is temporarily effective, it will lead to a feeling of fatigue even more once your blood sugar levels start to drop due to the rapid spike created by these foods. There are some medical conditions that can cause fatigue. It is important to consult your medical provider and rule out any possible underlying medical problems due to your low energy levels. There are several simple and effective ways to increase your energy levels.
Quality Breakfast: Breakfast is really the most important meal of the day, especially if you want to maintain consistent energy levels. Starting the day with a good breakfast can prevent the development of hypoglycemic reactions that lead to fatigue. You will surely be more alert. There are specific foods that are very good options for energy. Avoid sugary foods and simple carbohydrates like white bread or white flour products. Foods high in fiber, such as oatmeal, are an excellent choice, since they are abundant and have a high nutritional value. Proteins like eggs, cheese, and lean cuts of turkey or beef bacon are foods that will give you energy.
Nutrient-rich foods are those that help increase energy. Rather than eating three large meals, having five mini meals can be more helpful for a steady flow of energy throughout the day. This would include a late morning snack and a late afternoon snack as two of the mini meals.
Good Snack Choices: Organic nuts like walnuts, almonds, and peanuts are some great options. They are very nutritious and high in magnesium and folic acid, which helps increase energy. Snacks that are a combination of protein and carbohydrates that break down slowly are helpful. For example, peanut butter in an apple or a banana increases energy. Yogurt with fresh fruit and granola or string cheese with carrot sticks are also great options.
Balanced Meals – The goal is to eat balanced meals that keep blood sugar levels stable throughout the day. Good lunch options may include sliced turkey and cheese with vegetable sticks, or eggs on whole wheat bread with fresh fruits like berries. Look for an ideal combination of lean protein, fruits, vegetables, healthy fats, and complex carbohydrates. Green vegetables like broccoli, kale, and collard greens are very healthy and rich in nutrients.
Raw Foods – Adding more raw foods to your diet is a great energy booster. You can keep it simple by making your snacks raw food options. The enzymes and nutrients found in raw foods greatly increase energy. Ideally, raw food snacks would be freshly sliced vegetables such as celery and carrots or fresh fruits. You can also add a serving of these raw foods to your other meals.
Stay well hydrated: Drinking adequate amounts of water is very important. We are always losing fluids throughout the day through the natural processes of the human body. Most people simply do not drink enough water to replace these lost fluids. You may not be able to drink the recommended 8 standard glasses per day, but you should try to increase your intake of water and fluids. An easy way to do this is to bring a bottle of water to work and have one in your car, too. Always have water on hand. This will also help you avoid the temptation to drink unhealthy beverages like sugary sodas. Being well hydrated helps you feel more energy and fight fatigue.
Physical activity: Exercising regularly will increase your energy levels and help you stay healthy. Exercise increases oxygen levels in the blood. Try to exercise for 20 to 30 minutes a day. You can even break it down into short 10-minute intervals. You can take a brisk 10-minute walk or use a treadmill. There are many options. Simple things like taking the stairs instead of the elevator can be a way to make more time for exercise. You can also incorporate deep breathing techniques to increase oxygen levels. This will provide more oxygen to the brain and therefore increase energy levels.
Social Activities – The lifestyle choices you make can have a direct impact on your energy. If you live a late-night life and an inconsistent dream, you will wreak havoc on your energy. Your social circle can also steal your energy. Being around negative people can eventually turn you into a negative person as well. It is important to try to create a social circle of friends who are positive and productive people. Having similar interests can be inspiring and helpful in your life. Family members who are draining their emotions are another area of concern. Try to set healthy limits and boundaries to any negative relationships you may have in your life.
Other tips: bright colors can boost energy when you wake up in the morning. Brightly colored sheets and towels can visually stimulate your senses and generate more energy. These include colors like red, yellow, and orange. Sun: It is important to receive a lot of sun. In the morning, spending about 20 minutes outdoors can stimulate the production of energy in your body that can last all day.
In your home environment, you should try to minimize the amount of toxins you are exposed to. Toxins can deplete your energy levels, and the body uses energy to flush out toxins. Always try to use organic or chemical-free body products such as soaps, shampoos, and toothpaste. Chemical-free cleaning products are very effective. And, of course, your food should always be whole and fresh and avoid processed food products full of chemicals. You can also clean the air with a good air purifier and use a water purifier to make sure your water is toxin free.
Adequate sleep: insufficient sleep will drain your energy. Try to maintain a consistent sleep schedule and create a comfortable sleep environment in your bedroom. It should be free of all clutter, multimedia devices such as televisions and computers, investing in curtains that darken the room can really help you have a good night’s sleep. Try not to engage in stimulant activities too soon before bedtime. Take an hour to begin to relax before bed. This can include things like a warm bath, dim lights, and relaxing music. Short mini naps during the day also work for some people to boost their energy and feel more refreshed.
There are many things you can do to increase your energy safely and naturally. As with any lifestyle change, always check with your doctor first, especially if you have been diagnosed with an illness or are taking any prescription medications.
