Are your eyelids sagging as the afternoon wears on? When low energy drags you down, don’t look to a candy bar, cup of coffee, or energy drink for a lift. The sugar and caffeine might give you an immediate pick-me-up, but after that quick high wears off, you’ll crash and feel even more drained
What you need: a lasting solution to keep sluggishness at bay. Here are 10 fatigue fighters that can leave you feeling refreshed and revitalized.
1. Eat your breakfast. People who eat breakfast every morning report less fatigue and stress than people who skip it. High-fiber foods, like hot oatmeal, stick with you longer than a sweet roll or pastry. As the day wears on, they’ll prevent you from getting hungry (hunger can lead to low energy).
2. Do a downward dog. Some studies have found that yoga, which uses various postures and deep breathing for exercise and meditation, can be an excellent fatigue fighter.
3. Belt out your favorite tune. Singing gives you a kind of emotional high while it reduces levels of stress hormones in your body. So grab a hairbrush, put on your favorite song, and sing away. If you’re at work and don’t want to face your co-workers’ puzzled stares, you might want to save your vocal stylings for the car.
4. Have a drink of water. Dehydration can leave you feeling drained and fatigued. You don’t necessarily have to follow the “eight glasses a day” rule, but you do want to drink enough water to keep your body well hydrated. You can tell you’re well hydrated when you don’t feel thirsty and your urine is light-colored. Try to get to the fridge or water cooler for a refill every few hours. The walk there will also help you wake up.
5. Go nuts. Eat a handful of almonds or peanuts, which are high in magnesium and folate (folic acid). These nutrients are essential for energy and cell production. A lack of these nutrients in your system can leave you feeling weary.
6. Grab a cinnamon stick. Some people say that just a whiff of this scented spice can reduce fatigue and make them feel more alert. No cinnamon handy? Grab a mint from your bag. Peppermint’s sweet aroma is another fatigue fighter for some people. More research is needed to see if and how these aromas actually affect a person’s energy level.
- 28 Ways to Boost Energy Instantly
- Can I Be Allergic to Running?
- 10 Easy Ways to Increase Your Energy Levels Naturally
- 9 tips to boost your energy — naturally
- Surprising ways to get more energy including stress relief and healthy eating
- 8 natural ways to increase your testosterone
- Eight natural ways to increase testosterone
- The Best Natural Ways to Increase Serotonin | BrainMD
- The Best Natural Ways to Increase Serotonin
- What is Serotonin?
- 4 Ways to Increase Serotonin Naturally
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- 7 Tips to Boost Your Energy Fast
- How to Get More Energy: 20 Tips to Boost Your Energy and Get More Done
- Why Is It Important to Have High Energy Levels?
- Lack of Energy
- 20 Strategies to Get More Energy
- 1. Get more sleep.
- 2. Improve the quality of your sleep.
- 3. Reduce your carbohydrate intake.
- 4. Avoid eating junk food.
- 5. Use adaptogenic herbs.
- 6. Drink vegetable juice.
- 7. Stay hydrated.
- 8. Eat chia seeds.
- 9. Drink herbal teas.
- 10. Take B vitamins.
- 11. Address psychological issues that make you lethargic.
- 12. Exercise.
- 13. Try essential oils.
- 14. Stop bad habits.
- 15. Avoid burnouts.
- 16. Be social.
- 17. Do yoga.
- 18. Eat nuts.
- 19. Take a cold shower in the morning.
- 20. Stop smoking.
- How to Have more Energy
- How can you boost your energy levels?
- 3. Put time aside for yoga, meditation
- 4. Learn to delegate tasks
- 5. Don’t underestimate sleep
28 Ways to Boost Energy Instantly
Put down that energy shot! There’s no need to chug crazy canned concoctions or buckets of coffee to get through the day. And better still, that doesn’t mean accepting 3 p.m. drowsiness as unavoidable. We found 28 quick and easy tips to up energy levels — no unpronounceable chemicals required.
1. Work out midday. When that mid-afternoon energy slump rolls around, hit the gym instead of the sack. Studies suggest working out can actually increase productivity enough to counteract that time away from the office.
2. Eat chocolate. Sure chocolate’s got caffeine, but that’s not the only reason it offers a quick pick-me-up. Flavonoids found in cocoa have been shown to boost cognitive skills and improve mood.
3. Power nap. Avoid the temptation to pull a Rip Van Winkle, and take a quick midday power nap instead. Studies show the optimal amount of sleep is 10 to 20 minutes to get through the day without throwing off the night’s sleep.
4. Drink some coffee. We can say from experience six back-to-back cups of coffee is a recipe for instant crash-mode. But one cup is usually just right. One study found that just a single cup of coffee was enough to keep sleepy drivers on a long haul more alert at the wheel.
5. Go outside. Head into the great outdoors — even if the woods aren’t nearby, a green park will do. Just 20 minutes outdoors is enough to feel more alive. How’s that for an energy boost?
6. Eat regularly. The body needs fuel (aka food) to function, and without it our energy and mood can spiral downward. But regular, healthy meals and snacks can improve cognitive function. But keep in mind not getting enough sleep can also cause us to eat when we’re not actually hungry, so check in with that tummy before munching down.
7. Go for complex carbs. Wondering what to eat to fuel up? Complex carbs (like whole grains) are a good bet. The dose of glucose they provide serves as food for the brain, and one study found a meal of complex carbs made subjects feel more energized. Studies have also found low-carb dieters to be moodier and more forgetful than those who do eat carbs.
8. Opt for sugar-free drinks. Studies suggest sugary energy drinks can leave us crashing as soon as one hour later. The shocker — the effects are the same even without the caffeine! That’s right, caffeine-free sugary beverages can cause a crash, too.
9. Laugh. Laughter’s a proven stress-buster, but studies suggest laughing can boost energy levels, too. (Feel free to use this as permission to go on YouTube for the next 30 minutes.)
10. Stretch it out. Just a few desk stretchescould be enough, but studies have suggested a little yoga could fight depression and anxiety or other stress-related disorders.
11. Open your curtains. Environmental cues play a huge role in our body’s energy grooves (aka circadian rhythms), and sunlight can also help alleviate Seasonal Affective Disorder. But there’s no need to invest in a light therapy box if there’s a sunny window available.
12. Suck on something. Instead of nodding off during an endless meeting, eat a small piece of candy or chew on a piece of gum. One study found chewing gum can increase alertness and improve mood.
13. Think fast. It may not sound so easy when those eyelids are drooping, but making the brain work a little quicker may help the body follow suit! Thinking faster (i.e. reading at a quicker pace, brainstorming in a group, or learning a new concept) made one group of study subjects feel more energized.
14. Take a cold shower. It’s all about the polar bear swim. Researchers have even suggested a 3-minute long cold shower could be enough to counteract some of the effects of chronic fatigue.
15. Take a few deep breaths. Nope, it’s not just the key to resisting the urge to scream at that stupid driver. Deep, yoga breathing from the diaphragm gets blood pumping, which also boosts energy all day long.
16. Add a house plant. In a stuffy office, a houseplant can help filter out pollutants like volatile organic compounds (or VOCs for short) and ozone. And those chemicals can have both long and short-term effects, including energy-draining allergies and headaches. Add a plant, though, and those threats could diminish.
17. Drink water. Whether at the gym or just dealing with the daily grind, it can be hard to remember to drink enough water. But even mild dehydration can cause sleepiness, so try chugging a glass or two when fatigue strikes. Or, better yet, stay hydrated all day long!
18. Sing aloud. Even Dummies know singing requires breath control. Belt it for a full song and there’s plenty of extra oxygen pumping to feel energized, not to mention the adrenaline of taking it to the (karaoke) stage. Plus, one study showed singing significantly increased energy levels among college students (more than just listening quietly).
19. Turn on some lights. Circadian rhythms can have a big impact on how alert we feel, but one study found feeling more awake (at any time of day) can be as easy is flipping on some lights. Sorry, still no recommendations for how to stay awake during that crappy movie someone picked — cough, cough.
20. Get social. Studies have found people who are less social are generally less happy and don’t sleep as well. And compared to sedentary or quiet office work, chatting it up made study subjects feel more awake.
21. Turn up the volume. Don’t just listen to tunes to chill out. Listening to music and tapping those toes significantly increased college kids’ alertness.
22. Change the temperature. Being too cold can cause the body’s temperature to drop, which tells it “time to sleep!”. Throw on a sweater or turn up the heat to fight off that drowsy feeling.
23. Choose the window seat. Consistently dozing off in class or meetings? Move closer to a window. The daylight, fresh air, or even just a natural view can all help boost alertness. On the flipside, a frantic street view may make it harder to focus.
24. Smell a lemon. Sniffing certain scents (aka aromatherapy) is rumored to have all kinds of mood benefits, but lemon oil is one of the only essential oils with proven support. Lemon is considered a stimulating scent, and one study showed it actually improved subjects’ moods.
25. Surround yourself with red. Studies have shown the color red is associated with winning and self-confidence. Try looking at some red or violet hues (or wearing them) to feel more awake.
26. Sit up straight. Slouching over the computer could cause fatigue earlier in the day. Sit up straight, though — that’s shoulders back, eyes dead ahead, and lower back slightly arched — to feel more energized and possibly even get a boost of self-confidence.
27. Do something interesting. Plan to do the most engaging or interesting task of the day during the sleepiest time of day (typically around 3pm). One study found that being interested in a task makes it significantly easier to stay awake (despite an energy lull).
28. Leave the desk. Chowing down in front of the computer makes overeating even more likely. But getting away from the desk at lunchtime could help reenergize and refocus, too. Whether it’s a quick walk or a long lunch, take some time to wake up away from the computer.
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10 Easy Ways to Increase Your Energy Levels Naturally
“You are responsible for the energy that you create for yourself, and you’re responsible for the energy that you bring to others.” – Oprah Winfrey
I’m all about doing what I can do in a better way. This includes taking proper care of my health and watching my energy levels throughout the day. There’s no denying that a busy lifestyle contributes to a drain on how much energy you feel you have, yet there are natural ways to boost your energy levels that are easy and relatively quick to do. After doing my research, I’ve discovered that science backs up the merits of the following 10 easy ways to increase your energy levels.
Stress is a huge culprit when it comes to drained energy. When you’re stressed-out, you’re likely worn out as well. If you suffer from chronic stress, the effect is cumulative and can result in worsening physical and mental conditions over time. Most stress is the result of anxiety, worry about things you have no control over or agonizing over making the wrong decisions, even worry about decisions you know are right. In short, living with non-stop stress will zap your energy like an electronic bug killer. Figure out healthy ways to lower your stress levels and you’ll find that you have more energy daily.
How can you lower your stress? Do whatever relaxes you, whether that’s reading an engrossing novel, going for coffee with a friend, watching a favorite TV show or movie, exercising vigorously, gardening, playing sports, working on a hobby, taking a drive, going out for dinner and so on. It isn’t what you do but how relaxing the activity makes you feel that will lessen the tension and reduce stress.
Eat more nuts and fish.
Studies of women with magnesium deficiency showed that the women felt physically exhausted much of the time. Why? When you have magnesium deficiency, your heart beats faster and requires more oxygen to get things done. Natural sources of magnesium that are low calorie and delicious include almonds, cashews and hazelnuts, as well as fish such as halibut. Recommended daily magnesium allowances are 300 milligrams for women and 350 milligrams for men.
Get out and walk.
Perhaps one of the simplest ways to boost energy levels is to go out for a walk. How can it be that engaging in physical activity such as walking increases your energy? It sounds contradictory, yet the science is sound. A brisk 10-minute walk is enough to elevate energy levels and the effects last up to 2 hours. Do regular daily walks and you’ll have not only increased energy and stamina, your mood will also improve.
Drink lots of water.
Another nasty culprit causing lack of energy is dehydration. Simply put, when you’re dehydrated, your body is starved of life-saving water. You may not realize that you’re thirsty, though, and by the time that you do, you’re likely dehydrated. Sometimes, you think you’re fatigued when the truth is that you’re dehydrated. You also might confuse hunger with thirst, thinking you need to eat something when what you really need is water. There is a simple solution: drink lots of water at regular times throughout the day. Strive for eight 8-ounce glasses of water daily. If you have trouble downing that much plain water, go for fruit-flavored, sugar-free water. In so doing, you’ll be benefiting every organ in your body, including muscles, which are re-energized with water. You’ll also find that you’ve got a little more energy by exercising your water-drinking habit.
Cut back on sugar.
Besides contributing to a thicker waistline and more pounds on the scale, eating a diet high in sugar will also leave you feeling drained. While sugar initially spikes blood sugar and provides an energy boost, that increased energy is short-lived, quickly followed by a rapid blood sugar drop. You may feel wiped out consequently. If you’re like me, however, adding a natural sweetener to morning lattes and hot tea is an absolute must. I’ve become an aficionado of Stevia, a no-calorie natural sweetener that tastes 30 times sweeter than table sugar. Another natural sweetener I’ve decided to try is coconut sugar, which has 20 calories per teaspoon (the same as table sugar), but it is an excellent alternative to regular sugar for baking.
If you’re a fan of yoga, you might already know that the Savasana pose (also called the corpse pose) is beneficial in reducing fatigue. I was unaware of this, not being very proficient in yoga, yet willing to learn. The Savasana pose is what you do at the end of your yoga session. It looks like taking a quiet nap on the floor while resting on your yoga mat. You are resting, yet fully conscious for the 10-20 minutes you allocate for this restorative energy exercise.
Eat breakfast every day.
Your mother probably told you that breakfast is the day’s most important meal. That advice echoes what nutrition experts have said for years. It’s tempting to skip this vital meal, though, especially when busy schedules mean every minute counts, yet don’t fall for that excuse. It doesn’t have to be a long, sit-down affair for you to gain the benefits of breakfast. Just make sure you eat wisely. Go for breakfasts that help you power up your morning. As Harvard Medical School experts points out, include whole grains, fruit and protein – and eat at home, not from a fast-food eatery.
Add power snacks to provide energy between meals.
It might seem a long way to dinner or your next meal, especially if you’ve been engaged in vigorous physical activity or concentrating on a complex work project. The healthy solution here is to snack on some power foods to give yourself an instant energy lift. Do a combination of fat, protein, a little bit of fat and fiber and you’ll be doing yourself and your energy levels a favor. Try a low-fat, low-salt (or salt-free) cracker with peanut butter or enjoy yogurt with a small handful of nuts.
Try a 1-hour power nap to prevent burnout.
Experimental research conducted by the National Institutes of Health found that participating subjects who took a 60-minute power nap were able to prevent burnout. Like physical effects of stress that cause fatigue, mental performance during repeated cognitive tasks, especially stressful ones, can simulate feelings of fatigue and low energy levels. While not everyone has the luxury of taking a 1-hour nap every day, if you do opt to take time for a snooze, remember that 60 minutes is more beneficial in preventing burnout than a half-hour nap.
Tend to your emotional health.
Depression and anxiety often make you feel exhausted, tired all the time, lacking energy and desire to do much of anything. If you are otherwise healthy, yet you feel constantly fatigued, examine your life for what may be bothering you emotionally. If you’ve experienced depression or anxiety that persists for two weeks or more, consider getting professional help. Psychotherapy can help you overcome these debilitating issues and help regain your normal energy.
10 Easy Ways to Increase Your Energy Levels Naturally
9 tips to boost your energy — naturally
Surprising ways to get more energy including stress relief and healthy eating
Go to the store, and you’ll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there’s little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips:
1. Control stress
Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.
2. Lighten your load
One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of “must-do” activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.
Exercise almost guarantees that you’ll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising causes your body to release epinephrine and norepinephrine, stress hormones that in modest amounts can make you feel energized. Even a brisk walk is a good start.
4. Avoid smoking
You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.
5. Restrict your sleep
If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here’s how to do it:
- Avoid napping during the day.
- The first night, go to bed later than normal and get just four hours of sleep.
- If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
- As long as you’re sleeping soundly the entire time you’re in bed, slowly keep adding sleep on successive nights.
6. Eat for energy
It’s better to eat small meals and snacks every few hours than three large meals a day. This approach can reduce your perception of fatigue because your brain needs a steady supply of nutrients.
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. Proteins and fats have glycemic indexes that are close to zero.
7. Use caffeine to your advantage
Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.
8. Limit alcohol
One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o’clock cocktail if you want to have energy in the evening. If you’re going to drink, do so in moderation at a time when you don’t mind having your energy wind down.
9. Drink water
What’s the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It’s not some pricey sports drink. It’s water. If your body is short of fluids, one of the first signs is a feeling of fatigue.
For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.
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As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
8 natural ways to increase your testosterone
Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.
- Testosterone is a male sex hormone that’s essential for overall health, including libido, muscle mass, bone density, and mood.
- One study estimated that 39% of men over age 45 presenting to a primary care provider are testosterone deficient.
- It’s possible to increase testosterone naturally.
- Exercise, particularly strength training, has been shown to increase testosterone.
- Several natural supplements might boost testosterone levels.
What makes a man? For centuries, philosophers and fuzzy indie filmmakers alike have debated that question. In the eyes of nature, it’s pretty clear. Testosterone—along with DHT, one of its derivatives—is the sex hormone responsible for boys becoming men—it spurs the development of male secondary sexual characteristics. During puberty, T and DHT levels increase and lead to:
- The penis and testicles growing to their adult size
- Increased muscle mass
- Voice deepening
- Increase in height
- Increased sex drive and aggression
But after puberty, testosterone’s work is far from done. T plays an important role in men’s health throughout life, regulating libido, erectile function, sperm production, bone density, muscle mass, mood stability, and more.
Unfortunately, testosterone levels begin to decline in older men. Starting around age 30, they drop slowly, about 1% per year. A low testosterone level can cause a lower libido, erectile dysfunction, fatigue, weight gain, and a loss of muscle mass, just to name a few.
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According to one estimate, 39% of men over age 45 presenting to a primary care provider are testosterone deficient. But research shows there are ways you can increase testosterone levels naturally, reaping the health benefits that result.
Eight natural ways to increase testosterone
You can be your own source of testosterone therapy, just by engaging in more physical activity. All forms of exercise increase testosterone production. But building muscle via strength training is the most effective. Muscle requires testosterone to build, and once you have it, that T hangs around. Concentrating on compound movements—that is, exercises that involve more than one muscle group—is an efficient way to preserve strength, flexibility, and muscle mass as you age.
High-intensity interval training, or HIIT, has become a hot topic in recent years. During a HIIT workout, you engage in periods of intense cardio alternated with periods of lower-intensity activity. A 2017 study of masters athletes who performed HIIT workouts found they experienced a small increase in free testosterone.
Improve your diet
Eating a healthy diet can increase your body’s levels of testosterone. Why? You’re more likely to maintain a healthy weight—excess body fat converts testosterone into the female hormone estrogen—and certain healthy foods may promote T production.
Emphasize whole foods, with a balance of lean protein, complex carbs, and heart-healthy fats such as olive oil and avocados. Skip simple carbs and anything processed. But don’t skimp on the fats: Studies show that olives and avocados contain oleuropein, a natural compound that has been found to boost testosterone in animal studies.
Get enough quality sleep
Like sex, sleep feels so good—and science is discovering it’s really good for you. Unfortunately, like sex, too many of us feel somewhat guilty about sleeping, believing it’s a sign of laziness or a waste of time. But studies show that shut-eye benefits the brain, metabolism, and heart; it’s crucial to preserving your health, including your sexual health. Sleep is a natural testosterone booster. The body makes testosterone during sleep, so if you’re not getting enough, or your sleep is low quality (e.g., you have trouble falling or staying asleep), you might see your testosterone levels decline.
One small study found that men who slept less than five hours a night for a week had 10% to 15% lower testosterone levels than when they got a full night’s sleep. Experts, including the National Sleep Foundation, recommend that all adults get seven to nine hours of sleep nightly (although individual sleep requirements may vary).
Managing stress won’t just preserve your sanity, heart health, and relationships. When you’re stressed, the adrenal glands pump out cortisol, a stress hormone that decreases circulating testosterone.
What’s more, high cortisol levels encourage the body to hold on to fat, particularly around your midsection. Remember: Excess body fat is associated with lower testosterone.
Take natural testosterone supplements
Testosterone replacement therapy is available by prescription. But you may want to investigate natural supplements first. Studies show these may be able to help boost your testosterone level.
- Vitamin D. Some studies show that supplementing with vitamin D can improve sexual function and increase testosterone levels in men who are vitamin D deficient. The truth is, many Americans have low levels of vitamin D. If you’re experiencing symptoms of low testosterone, you may want to ask your health care provider to test your vitamin D levels as well.
- Magnesium. Magnesium plays a crucial role in several body processes, including bone structure and muscle function. Some studies have shown that magnesium supplementation can be a testosterone booster.
- Zinc. Some studies have shown that zinc supplementation can improve semen quality in subfertile men and increase testosterone levels in zinc-deficient men.
- Ashwagandha. This medicinal herb is said to be an “adaptogen,” a natural agent that helps the body manage stress. In a small 2019 study, overweight men who took an ashwagandha supplement for 16 weeks saw a 15% increase in testosterone, on average, compared to men who received a placebo.
- Fenugreek. A 12-week study found that men who took a fenugreek supplement experienced an increase in testosterone levels, morning erections, and frequency of sexual activity compared to men given a placebo.
- DHEA. Dehydroepiandrosterone, or DHEA, is a hormone produced in the adrenal glands. It’s a natural booster of hormones like testosterone and estrogen. Some studies have found that taking a DHEA supplement can boost free testosterone levels along with exercise; others found no difference.
Avoid alcohol abuse
Drinking alcohol in excess can cause a decline in testosterone and an increase in a female hormone called estradiol, research shows. How much is too much? Although no recommendations have been made specific to preserving testosterone, experts advise moderate drinking to reduce your risk of cancer and heart disease. What’s “moderate drinking”? No more than two drinks a day for men, and one drink a day for women.
Avoid xenoestrogen and estrogen-like products
Certain chemicals are known as “endocrine disruptors” and have been found to affect hormone levels negatively. These include BPA (a common element in plastics) and parabens (synthetic compounds used in personal-care products like shampoo, toothpaste, lotion, and deodorant). They act as xenoestrogens or synthetic estrogens: Their composition is so similar to estrogen that the body thinks they’re the real thing. That throws things off balance in the body. Choose products that don’t contain them.
Inspect prescription medications
Some prescription drugs have the side effect of inhibiting testosterone, including certain treatments for high blood pressure, reflux, and depression. If you’re experiencing symptoms of low testosterone and suspect your medication may be responsible, talk with your healthcare provider. That might be the case; it also might not. In any event, don’t stop taking any prescribed medications without consulting a medical professional.
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The Best Natural Ways to Increase Serotonin | BrainMD
The Best Natural Ways to Increase Serotonin
Do you often have negative thoughts racing through your mind? Do you notice that you are more lethargic, irritable, or sad for no reason? Our brain requires a balance of vital neurotransmitters that help to control our feelings of happiness or positive mood.
You may have heard about dopamine, oxytocin, and endorphins as being contributing factors to feeling happy. Similar to these neurotransmitters, serotonin plays many important roles in the brain’s biochemistry and is intimately involved in facilitating sustained and deep sleep, maintaining healthy mood and self-confidence, even supporting a healthy appetite and social engagement.
What is Serotonin?
Our brains produce a naturally soothing neurotransmitter called serotonin, from before birth and all through life. Serotonin is the key hormone that stabilizes our mood, feelings of well-being, and happiness. Additionally, it helps decrease our worries and concerns and is associated with learning and memory.
“People who are clinically depressed often have very low levels of serotonin,” says Dr. Daniel Amen, MD.
Some studies suggest that women produce 52 percent less serotonin than men. Levels seem to fluctuate with menstrual cycles, which may explain why women are more prone to depression.
Less sunlight may also cause a drop in the neurotransmitter (chemical messengers that help the brain to function) serotonin, which in turn can initiate low mood. While serotonin levels may dip with less exposure to sunlight, many people suffer from low serotonin year-round.
When your serotonin levels are too low you’re more likely to become irritable, anxious, and perceive the world as unfriendly. You may feel depressed, pessimistic, and have irregular appetite and sleep.
The good news is serotonin can be increased in the brain (and body) by eating the proper foods and/or supplementing your diet. So how can we help to increase our own serotonin levels?
4 Ways to Increase Serotonin Naturally
Here are 4 of the best strategies to increase your serotonin levels:
1. Break a Sweat – Daily!
Exercise is a serotonin intervention – it boosts serotonin in your brain. Multiple research studies have demonstrated that exercise is at least equally effective at increasing available serotonin as serotonin-enhancing medications are, and in some cases exercise is more effective. Recently, several studies concluded that positive mood in individuals is a strong predictor of physical health. Consistent daily physical activity one of the best ways to improve your serotonin levels and your overall brain health.
2. Keep Your Gut in Check
Much of the serotonin in your body is produced in your gut, so strategies designed to optimize gut health and the production of serotonin could certainly go a long way toward optimizing your mental health. Make sure you are taking a quality probiotic, properly hydrating, and eating a brain-healthy diet.
3. Eat The Right Food
Foods high in simple carbohydrates, such as pasta, potatoes, bread, pastries, pretzels, and popcorn, typically increase insulin levels and allow more tryptophan (the natural amino acid building block for serotonin) to enter the brain, where the brain cells can convert it to serotonin. The calming effect of serotonin can often be felt in within thirty minutes of eating these foods. This may be one of the reasons simple carbohydrates are so addictive. They can be used to make you feel happy, but can also cause high blood sugar levels that can contribute to memory problems over time.
We recommend complex carbohydrates, such as sweet potatoes, apples, blueberries, carrots, and garbanzo beans, as a healthier way to boost serotonin. Brain serotonin levels can also be raised by eating foods rich in L-tryptophan, such as chicken, eggs, cheese, turkey, beef, salmon and tuna, tempeh, beans, lentils, spinach and other dark green leafy vegetables, pumpkin and chia seeds, and nuts. Many people may unknowingly trigger cognitive inflexibility or mood problems by eating diets that are low in L-tryptophan.
Interestingly, Dr. Amen states that “certain nutrients can help metabolize and help utilize serotonin most efficiently. Some of these nutrients include magnesium, zinc, folic acid, fish oils, vitamins C and B6.”
4. Natural Serotonin Supplements
Serotonin supplements that provide vitamins B6, B12, and folate, as well as concentrates of saffron, can help support healthy serotonin levels. BrainMD’s Serotonin Mood Support was created specifically to promote multiple brain mechanisms that maintain healthy serotonin levels in the brain.
“Taking supplements that help maintain healthy levels of neurotransmitters such as serotonin are important to maintaining a healthy mood.” – Daniel G. Amen, MD
By committing to these 4 natural strategies to increase serotonin, you may begin to see the incredible benefits in your life including increased calmness, positive mood, and healthy weight management.
For more information about Serotonin Mood Support and our full catalog of brain healthy supplements, visit the online store at BrainMD.
24 Science-Backed Ways to Boost Your Energy
18. Work out midday
When you get that midafternoon urge to doze, hit the gym instead of the sack.
A 2011 study found that working out during the workday can actually increase productivity enough to counteract that time away from your desk.von Thiele Schwarz U, et al. (2011). Employee self-rated productivity and objective organizational production levels: Effects of worksite health interventions involving reduced work hours and physical exercise. DOI: 10.1097/JOM.0b013e31822589c2
19. Power nap
Avoid the temptation to pull a Rip Van Winkle — take a midday power nap instead. According to a 2009 study, 10 to 20 minutes is the ideal nap length to help you get through the day without throwing off your nighttime sleep.Milner CE, et al. (2009). Benefits of napping in healthy adults: Impact of nap length, time of day, age, and experience with napping. DOI: 10.1111/j.1365-2869.2008.00718.x
Laughter is a proven stress-buster, but studies suggest it has a bunch of other health benefits, including boosting energy levels.Yim J. (2016). Therapeutic benefits of laughter in mental health: A theoretical review. DOI: 10.1620/tjem.239.243
(Feel free to use this as permission to go on YouTube for the next half an hour.)
21. Take a cold shower
Embrace the polar bear swim! A 2007 study suggested that even a 3-minute cold shower could be enough to counteract some of the effects of chronic fatigue.Shevchuk N. (2007). Possible use of repeated cold stress for reducing fatigue in chronic fatigue syndrome: A hypothesis. DOI: 10.1186/1744-9081-3-55
22. Turn up the volume
Don’t just turn on the tunes to chill out. Research has shown that getting down with some uplifting music can improve alertness, attention, and memory.Riby LM. (2013). The joys of spring: Changes in mental alertness and brain function. DOI: 10.1027/1618-3169/a000166
Planning a road trip? One study found that medium-tempo music was best for increasing alertness and reducing fatigue on a long-distance drive.Li R, et al. (2019). Effect of music tempo on long-distance driving: Which tempo is the most effective at reducing fatigue? DOI: 10.1177/2041669519861982
23. And sing along
Singing requires breath control. Belt out a full song and you’ll get plenty of extra oxygen pumping — not to mention the adrenaline of taking it to the (karaoke) stage. Plus, one 2008 study found that singing boosted energy levels among college students.Lim HA. (2008). The effect of personality type and musical task on self-perceived arousal. https://www.ncbi.nlm.nih.gov/pubmed/18563971
24. Leave your desk
Skip the sad desk lunch. According to a 2016 study, taking a real mental break from your work at lunchtime can improve your energy level over time.Sianoja M, et al. (2016). Recovery during lunch breaks: Testing long-term relations with energy levels at work. DOI: 10.16993/sjwop.13
Whether it’s a quick walk or lunch outside the office, take some time to wake up away from the glowing screen. Those emails can wait a few minutes. Really.
7 Tips to Boost Your Energy Fast
A feeling of energy is a key to feeling happy.
Studies show that when you feel energetic, you feel much better about yourself.
On the other hand, when you feel exhausted, tasks that would ordinarily make you happy — like putting up holiday decorations, getting ready to go to a party, or planning a trip — make you feel overwhelmed and blue.
When my energy feels at a low ebb, I try one of these techniques (well, first I drink something with caffeine in it, but if I feel like I need to take further steps, I try these strategies).
Even a quick ten-minute walk will increase your energy and boost your mood. This really works! Try it! People often say they’re too tired to exercise, but in fact, unless you’re exercising at a very intense level, exercise tends to boost energy rather than deplete it.
2. Listen to lively music.
This is one of the quickest, easiest ways to get a jolt of energy.
3. Get enough sleep.
If the alarm blasts you awake every morning, you’re not getting enough sleep—and it matters. Most adults need at least seven hours each night. Don’t kid yourself about how much sleep you need! (Here are some tips for getting good sleep.)
4. Act energetic.
Research shows that when people move faster, their metabolism speeds up. Also, because the way we act influences the way we feel (to an almost uncanny degree), acting with energy will make you feel more energetic. Stand up while talking on the phone, walk more quickly, speak with more animation.
5. Talk to friends.
We get a real charge from connecting with other people. I’ve noticed that if I’m feeling low, and then run into a friend on the street, I walk away feeling much more energetic. Reach out if you need a boost. This is true for introverts and extroverts alike.
6. Get something done.
Crossing a nagging chore off your to-do list provides a big rush of energy. For a huge surge, clean out a closet. You’ll be amazed at how great you feel afterward. A friend once told me, “Every to-do list should include one item that can be crossed off in the first five minutes.” If that’s all you can do, do it; you’ll feel better.
7. Skip the food strategy.
It’s tempting to reach for a carton of ice cream when you’re feeling listless, but in the end, all those extra calories will just drag you down. In general, be wary of the urge to treat yourself when you’re feeling low.
Energy (or lack of energy) is contagious. If you feel energetic, you’ll help the people around you feel energetic, too. And that makes them feel happier. In fact, in his excellent book, The No A***ole Rule, Bob Sutton reports that being an energizer was one of the strongest predictors of a positive performance evaluation at work.1
Have you found any good, quick strategies for boosting your energy?
Do you agree that your energy affects your happiness?
If you like reading about the latest findings in science, check out Science Daily. I always find interesting pieces to read.
7 Tips to Boost Your Energy Fast
- This is related to the Radiators vs. Drains distinction.
How to Get More Energy: 20 Tips to Boost Your Energy and Get More Done
Last Updated on December 5, 2019
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If you go into any kind of health food store or pharmacy, you are likely to see a plethora of products that claim to be able to boost your energy.
This industry is a huge money-maker in our society because so many people are trying to run on little energy throughout the day.
But instead of buying a product that claims to help you get more energy, why not address the real causes of your exhaustion. Get to the root of the issue and work with your body to naturally increase your energy levels?
Do you often feel fatigued, or experience low energy like so many other people?
If so, don’t feel alone. Plenty of people go through their days feeling sluggish—and they try to fight it by consuming gallons of coffee, taking supplements that make big promises, or drinking unhealthy “energy drinks.”
In this article, you will discover 20 tips you can use to get more energy. And the best part? All of these energy-boosting strategies are completely healthy and natural.
Side bar: I also recommend checking out The Energy Blueprint Masterclass, which has a six-step process you can use to get rid of your fatigue and increase your daily energy. With the simple actions you’ll learn here, you can start each day feeling refreshed and ready to conquer any challenge!
Let’s get to it!
Why Is It Important to Have High Energy Levels?
You body needs energy to survive. When you experience naturally high levels of energy, it provides you with the vitality you need to live a productive life.
Naturally high energy levels are the key to having optimal physical and mental health because your body has the sustainable fuel it needs to properly run.
Having physical energy is critical to being able to exercise, work, and play. Having the physical energy you need to not live a sedentary lifestyle helps control your weight, prevent cardiovascular disease, and fight off symptoms of anxiety and depression.
Our bodies are constantly being invaded by bacteria, viruses, and potentially dangerous parasites. At the same time, we are exposed to millions of chemicals, environmental toxins, and other harmful pollutants.
The human body has an incredible ability to protect itself from these things, which prevents us from being sick all of the time. Instead, we are only sick when our immune systems are compromised.
One thing that may deplete your physical energy is if your body has to constantly fight off invading organisms that lead to infections and diseases.
When your body uses its energy to fight off foreign organisms, it also has to fight inflammation. When your body is healthy, on the other hand, the immune system can take care of these threats more easily.
Having high energy levels is the key to optimal physical and mental health because your body has the sustainable fuel it needs to properly run.
It is important to have mental energy to be able to maintain your physical energy and your positive mood. When you are going through periods of stress, your mental energy is decreased and you likely feel drained.
Engaging in mental activities requires energy, and you likely do more mental activities throughout the day than you even realize.
Of course you know you are using your brain when you are working, studying, or learning something new, but did you realize that you are also using energy when you do things like read, daydream, or even pay attention while you are driving a car?
It takes mental energy to do everything you do, so it is critical to have the mental energy that your body needs in order to be productive.
Lack of Energy
So, what happens if you don’t have the energy that you need?
This can result in several things that can act as barriers to living a successful life. Having a lack of energy can make you moody and angry, and can also lead to depression.
It can prevent you from being able to accomplish the things you want to do during the day, and can lead to physical symptoms such as weight gain and heart disease.
If you are experiencing a consistent lack of energy, it is best to make an appointment with your doctor so you can look into some possible underlying causes.
If you often find yourself thinking, “How can I get more energy?” Consider some of these natural energy boosting tips. Not only are they the healthy answer to this problem, they also will not lead to an energy crash later in the day.
20 Strategies to Get More Energy
1. Get more sleep.
Whether you’re trying to meet the demands of your busy schedule or just fighting insomnia, trying to get by on less sleep may often feel like the only answer.
But even minimal sleep loss can have a large impact on your mood, energy, mental clarity, and ability to deal with life’s daily stressors. Over time, chronic sleep loss can damage your overall health.
If you understand your body’s sleep needs, and how to recover from sleep loss, you can get on a healthy sleep schedule of between seven and eight hours of sleep each night. Doing this will improve the quality of your waking life.
There are a few things you can do to improve your sleep hygiene and make sure you are getting enough sleep.
Some people find it effective to listen to soothing music before going to bed. Others like to make to-do lists of things they have to get done each day, and put off tasks that are not imperative so they can get to bed on time. If you are unable to get the amount of sleep you need, reach out for help.
Getting more high-quality sleep is vital for your body to be able to restore itself each night.
2. Improve the quality of your sleep.
Along with getting enough sleep, it is important to get high-quality sleep so your body is able to restore itself each night. There are some tricks you can use to improve your quality of sleep. These include:
- Taking a warm bath before bed to relax your muscles and unwind
- Avoiding looking at screens for at least two hours before bed (TV, smartphone, tablet)
- Learning meditation
- Not taking any phone calls after 8 pm, if possible
- Reading a book
- Stop drinking caffeine at 3 pm
- Start doing quiet activities at 7 pm
3. Reduce your carbohydrate intake.
Carbohydrates turn into fat, which in turn weighs you down and makes you feel full, sluggish, and tired.
When you eat foods containing carbohydrates, your digestive system breaks them down into sugar, which is then used for energy as it enters the bloodstream. When your blood sugar levels increase, your pancreas produces insulin that signals your cells to absorb the blood sugar to store for energy.
When you eat simple carbs, your body ends up storing too much of this sugar, and it turns into fat. It is important to make sure you are burning off the calories you are taking in so your body does not need to store excess sugar.
If you incorporate healthy habits into your lifestyle, your carbohydrate intake should not pose a problem to your energy levels.
4. Avoid eating junk food.
Processed foods, (aka: “junk” foods) have little or no nutritional value, and do nothing to help your body produce natural energy.
These foods are often found in the middle aisles of the grocery stores, in vending machines, or in the checkout areas of convenience stores. Stress can often cause people to eat too much of these convenient foods, but they will make you tired and decrease your overall well-being.
Your body needs whole foods that are packed with nutrition in order to properly perform. It is best to avoid sugar and eat high-energy foods to stay naturally healthy.
Simply making healthier, more natural food choices will help you to get more energy and keep it supplied throughout the day.
5. Use adaptogenic herbs.
Adaptogens are natural remedies that work with your body to adapt to certain conditions, such as stress. Adaptogens act as a natural ally to help handle chronic stress and fatigue because they help regulate critical hormones.
Adaptogenic herbs do this by helping regulate the adrenal system, which controls how hormones respond to stress.
Licorice root, ginseng, and holy basil are examples of adaptogenic herbs that help the body cope with stress. These herbs also help reduce anxiety and keep you calm throughout the day.
Drinking vegetable juice provides your body with quick nutrition that is able to boost your mental and physical energy.
6. Drink vegetable juice.
Drinking vegetable juice provides your body with quick nutrition that is able to boost your mental and physical energy. Replacing your morning coffee with vegetable juice is a great way to start your day off with more energy and cut down on your caffeine habit.
Vegetable juice also eliminates dangerous toxins from your body while making it easier for you to absorb the nutrients that you need. This helps shock the body in a good way, providing you with sustained energy that is coming from a natural source.
7. Stay hydrated.
If you are dehydrated, you are likely going to feel drained of energy, so you want to make sure to drink enough water to keep your body hydrated. You will know that you are well hydrated if you don’t feel thirsty throughout the day and your urine is clear or light-colored.
Your body needs water to enable the chemical reactions that turn food into energy. To stay hydrated, it is best to avoid energy drinks and sodas, and stick with drinking plenty of water. If you want to drink something with a bit of flavor, add a fresh squeeze of lemon to your water, or try coconut water.
8. Eat chia seeds.
Eating chia seeds provides you with steady energy because they have a healthy ratio of protein, fats, and fiber, while also being low in carbohydrates. Chia seeds won’t cause your blood sugar to spike and then drop, or disturb your insulin levels. This helps prevent future cravings and overeating.
The fiber in chia seeds helps the body maintain a healthy metabolism, and helps to regulate the system. They also help to fight adrenal fatigue, and can actually help keep you hydrated throughout the day.
Chia seeds can expand to 10 times their original size when they are mixed with liquid, which can help you feel full if you are drinking enough water. Chia seeds help keep you hydrated because they release the water they have soaked up as your body digests them and breaks them down.
Herbal teas that can give you a natural boost of energy and contain little to no caffeine.
9. Drink herbal teas.
When you need an energy boost during the day, you may be tempted to reach for a cup of coffee. But while the caffeine in coffee can temporarily give you some energy, it can also lead to having a chemical dependency in your body. When you consume too much coffee, your lethargy can become worse with time.
Caffeine has a powerful effect on the central nervous system that herbal teas do not. There are many herbal teas that can give you a natural boost of energy and contain little to no caffeine. They are also a refreshing and uplifting alternative to coffee.
Drinking herbal teas is a good way to get a natural energy boost. One good option is rooibos because it is stimulant-free and won’t leave you with a crash later on in the day. These teas are great to help keep you focused and improve your memory, and can even help boost your immune system. Matcha green teas, in particular, help boost metabolism and support brain function.
10. Take B vitamins.
All of the B vitamins are involved in producing energy. While food gives your body energy in the form of calories, B vitamins help your body convert dietary energy into ATP, which happens through a series of chemical reactions done by the mitochondria in your cells. The B vitamins nourish your cells to help these processes happen smoothly.
The good news is that you can get enough B vitamins by eating a healthy diet that includes plant foods such as leafy greens, mushrooms, whole grains, and legumes.
Often, foods like cereals and cereal bars are fortified with B vitamins. Vitamin B12, which supports thyroid function, is mainly found in animal-based foods like meat and dairy, so people who are vegan may want to consider taking a multivitamin.
11. Address psychological issues that make you lethargic.
If you are mentally drained, you are going to feel lethargic during the day. Psychological fatigue manifests itself by leaving you unable to think as clearly as usual. You may find it difficult to concentrate, and often experience brain fog.
Many people make the assumption that psychological fatigue is only a sign of a mental health problem. Psychological issues such as anxiety, stress, depression, PTSD, and bereavement can also lead to physical fatigue.
Experiencing any sort of psychological stress will make your body have a fight-or-flight response. When you have a boost of adrenaline and increased levels of cortisol caused by persistent stress, your body is unable to return to its normal relaxed state. This will inevitably result in fatigue and other health issues.
Many studies have shown that the more you exercise and get your body moving, the more you will want to move, which will ultimately increase your energy. Even taking just a 10-minute walk can give you a natural energy boost.
In fact, one study showed that sedentary people who normally experienced fatigue could increase their energy by 20% and decrease their fatigue by as much as 65% by doing low-intensity exercise on a regular basis.
During exercise, your circulatory system’s activity increases your body’s supply of fluids, oxygen, and nutrients that your muscles need to create energy. Regular exercise helps to improve the efficiency of your circulation system.
Essential oils help activate your senses, and increase oxygen levels in your brain, giving you energy and making you feel revitalized.
13. Try essential oils.
Essential oils such as peppermint oil can help stimulate your mind and improve your focus and concentration.
Essential oils help activate your senses, and increase oxygen levels in your brain, giving you energy and making you feel revitalized. Essential oils have been used for thousands of years as a powerful remedy for a wide range of health issues, including lethargy.
14. Stop bad habits.
There are a lot of common bad habits that can make you tired. For example, smoking and drinking are widely known to be unhealthy, and can deplete your energy during the day.
It may be tempting to reach for unhealthy foods or substances to give you a quick afternoon boost, but reducing or eliminating your sugar intake will give you more energy naturally.
15. Avoid burnouts.
We’ve all had those times when we are pushed to our limits. During these times, we are exhausted and drained, and can’t give one more bit of attention to the task at hand. If we want to stay healthy and alert, we need to recharge our batteries and avoid becoming burned out.
To do this, it is important to take frequent breaks throughout the day, and get up and get moving. Stretch your body during a 5- to 10-minute break every hour.
To make sure you don’t get sucked into your work, use an alarm on your mobile phone to remind you to get up at regular intervals. It is also helpful to use productivity techniques such as Pomodoro to get up and move.
To allow yourself time to take the breaks that you need, avoid taking on more work than you can handle (if possible). While you may be tempted to agree to do everything you are asked to do at work, your boss will appreciate getting higher quality work in fewer projects than a lot of projects that end up having a mediocre end product.
Being social can help increase your energy if you are feeling worn out. Getting out into a new space and socializing with people you enjoy being around is an important part of maintaining proper health.
If you are more of an introvert, just getting outside and enjoying the sunlight and seeing other people can be a natural energy boost. If you need some help being social, try joining a social club or taking up a new hobby to get you out of your normal environment and add some variety to your life.
Several studies have shown that having a social network can increase your psychological well-being.
Spending time with other people can help you cope with stress and give you an increased sense of self-worth. Being social is also great for your health because it gives you a chance to laugh with friends, and laughter reduces stress.
Yoga can naturally increase your energy in several ways.
17. Do yoga.
Yoga can naturally increase your energy in several ways. First, through the movements and stretches that you do in yoga, you are both stimulating the energy flow in your body and reducing the blockages of that flow. This helps boost your energy levels while also improving your mood and reducing inflammation.
The deep breathing that you do in yoga is also an excellent fatigue fighter. The shallow breathing that you probably do throughout the day prevents your body from obtaining enough oxygen.
It is easy to forget to breathe deeply when you feel tense, but breathing deeply helps you bring more oxygen into your cells, which reduces your heart rate, decreases your blood pressure, and improves your circulation. Together, this gives you more energy.
18. Eat nuts.
Some of the best high-energy foods are almonds, peanuts, cashews, and walnuts. These nuts have magnesium and folic acid in them, which the body is able to convert into energy.
They are also rich in protein and healthy fats that help with cell reproduction and can keep you full for an extended period of time.
19. Take a cold shower in the morning.
Taking a cold shower when you get up is a great way to start off your day with increased alertness and improved circulation.
Studies have shown that there is a wide range of benefits from taking cold showers, including alleviating symptoms of depression through the transfer of electrical nerve impulses to the brain.
Studies have also shown that cold water provides documented relief from anxiety, depression, pain, and inflammation, and can even increase productivity and relieve stress. On a physical level, taking cold showers can help improve the health and appearance of your hair and skin.
20. Stop smoking.
It is very well known that smoking poses a threat to your health. But you may not realize that smoking actually depletes your energy by leading to sleeplessness.
Smoking is an addictive stimulant that makes it difficult for you to get enough quality sleep.
Nicotine is a stimulant that excites the adrenal glands and gives your body a rapid discharge of adrenaline. This adrenaline rush stimulates your mind and body, resulting in a quick release of glucose and an increase in heart rate, blood pressure, brainwave activity, and respiration.
These side effects result in wakefulness, making it difficult to fall asleep. Nicotine is also addictive, so when you do get to sleep, you may be woken up by the strong cravings.
How to Have more Energy
Learning how to get more energy is not difficult.
Instead of using substances that are potentially harmful, you can incorporate simple habits into your life. These natural habits will work with your body to produce lasting energy.
All you have to do is review the above list of 20 energy-boosting strategies and commit to focusing on one or two for the next month.
See which ones work best for you, and stick with them as you keep adding more of these tips into your daily routine. You’ll find that once you start introducing healthy habits into your life, your energy levels will skyrocket.
If you’d like to learn more about this topic, this article features 23 reasons why you might be experiencing low energy. It explains the problems and why you might be exhausted.
Finally, be sure to check out The Energy Blueprint Masterclass, which has a six-step process you can use to get rid of your fatigue and increase your daily energy. With the simple actions you’ll learn here, you can start each day feeling refreshed and ready to conquer any challenge!
How can you boost your energy levels?
First, they write, in any form of exercise, at cellular level, more energy-producing units form in your muscles, so that your body may sustain the activity.
Exercise also “increases your body’s oxygen-carrying capacity” and boosts circulation, so said oxygen will reach and “feed” all your body parts sooner.
Moreover, it stimulates the release of stress hormones — in moderation — which make you feel more energized and alert.
“But what type of exercise should you do?” ask the report authors, who then go on to explain that, in short, anything will do — just as long as you engage in some kind of physical activity.
“You don’t have to spend a lot of time worrying about this. When it comes to exercise and energy, it’s hard to go wrong — and you don’t have to run for miles or work out to the point of exhaustion to start reaping benefits.”
A recent study involving hundreds of participants over a period of 15 years confirms that doing just half an hour of light aerobic exercise every day will help you to stay healthy, and it will bring long-reaching profit.
3. Put time aside for yoga, meditation
Practicing yoga and meditation might also help to boost your energy levels. This is because these practices focus on techniques — such as mindful breathing — that aim to promote a state of calm.
Share on PinterestYoga and meditation may also help you to fend off stress and fatigue.
So, if your fatigue is due — at least in part — to increased stress, taking up yoga or meditation as a routine “self-care” approach can help you to become more resistant to stressors.
One study from last year found that people who practice meditation and yoga often seemed to have better immune systems and to have developed resilience in the face of stress and anxiety.
Another study saw that engaging in just 25 minutes of yoga or meditation — compared with 25 minutes of quiet reading — could boost peoples’ mood, as well as their energy levels and executive function.
A review of studies investigating the health benefits of yoga also concluded that this practice can improve resilience to stress in people working in fairly high-intensity domains, as well as reduce anxiety and improve the symptoms of depression.
4. Learn to delegate tasks
This might not seem to be an available option for many of us who have taken on too numerous hats — perhaps as partners, parents, or dedicated career people.
Share on PinterestTry to delegate some of your chores to achieve better balance.
We might feel stifled by our responsibilities — from the very small daily chores, such as doing the dishes, to the less mundane, such as a vital work project with many ramifications.
However, if we don’t find a decent strategy to redistribute some of these responsibilities, at least from time to time, it may lead to burnout and a constant sense of fatigue in our day-to-day lives, which is not at all conducive to productivity and happiness.
Research has shown that people who invest in services that allow them to stop worrying about some of the house chores that they dislike, so that they don’t have to deal with the mental and physical overload, have a greater sense of overall well-being.
“ur research suggests,” explains Elizabeth Dunn, a professor in the Department of Psychology at the University of British Columbia in Vancouver, Canada, “people should consider buying their way out of unpleasant experiences.”
5. Don’t underestimate sleep
Finally, it’s vital to make sure that you get enough good-quality sleep at night to prevent fatigue or recover from the effect of tiring or stressful activity throughout the day.
Share on PinterestGetting enough sleep should be a top priority.
Although this may be the most obvious advice, many of us often underestimate the impact that shortened sleeping time, or disrupted sleep, can have on our energy levels and health and well-being, in general.
Research has associated disrupted sleep with neurodegeneration, mental health problems, and increased predisposition to worry.
How much sleep we need largely depends on our age and some other factors. However, on average, adults should sleep for around 7–9 hours per night in order to feel refreshed.
The Centers for Disease Control and Prevention (CDC) suggest that, to get a good night’s sleep, we should form a healthful routine. This includes going to bed at roughly the same time each night and getting up at roughly the same time every morning. And yes, this means no weekend lie-ins!
They also advise avoiding exposure to bright screens — such as those of smartphones, laptops, or tablets — just before bed, as this interferes with your natural body clock, leading to a state of alertness that will keep you awake even if you are tired and would like to sleep.
In short, the key takeaway from this Spotlight is that if you lack the energy that you think you should have, make sure that you familiarize yourself with your own needs and prioritize them.
Caffeine might help you to feel more alert in the short-term, but there are no shortcuts for keeping your energy resources well stocked. So, it’s best to form healthful habits that will help you to cope with stress and avoid energy depletion.