During an average trip to the grocery store, you’ll likely see several supplements and vitamins that promise to boost your energy. Some of these supplements are also added to foods and beverages. However, there’s very little scientific research to indicate that herbs like chromium picolinate, guarana, and ginseng are as effective as they claim. However, there are several things you can do to increase your energy levels throughout the day. Here are some tips to keep in mind.
Control Your Stress Levels
When you experience stress and the emotions that come with it, you’re using up lots of mental and physical energy. Engage in an activity that helps you reduce or avoid stress. Talk to a loved one or friend who can offer advice and make you laugh. Seek the professional assistance of a psychotherapist to learn stress management skills. You can also incorporate relaxation techniques like yoga, tai chi, and meditation to your daily exercise routine to lower your stress levels.
Don’t Overwork Yourself
Working too much is one of the main reasons you may feel overly fatigued. Even if you’re not working outside of the home, you may still feel overwhelmed with family and household obligations. Make a list of activities and tasks that you have to accomplish and establish your priorities based on your list. Don’t be afraid to ask for help when you need it.
Develop a Workout Routine
If you work out often, you’ll likely sleep better at night. Exercise provides energy to your cells to help with oxygen circulation. When you work out, your body releases epinephrine and norepinephrine. These are stress hormones that can give you energy when they occur in small amounts. If you’re intimidated by the idea of working out every day, start with a brisk walk in the mornings or after dinner in the evenings.
Don’t Smoke
You likely already know that smoking is a threat to your health. However, you may not be aware that smoking can deplete your energy and cause insomnia. Nicotine, one of the main ingredients in cigarettes, is a stimulant. It accelerates the heart rate and blood pressure and stimulates the brain waves. This makes it difficult to fall asleep. Even when you do fall asleep, the addictive nature of smoking can affect you during the night and you may wake up to smoke, which can cause you to feel drowsy in the morning.
Consider Hormone Therapy
If you find that you’re lethargic during the day and unable to concentrate for long periods of time, you may want to consider hormone therapy. Estrogen therapy for women can help with weight management and reduce the risks of anxiety and depression. Testosterone therapy for men can boost energy, encourage hair growth, and promote an overall sense of wellbeing. If you’ve tried a healthy diet and exercise but your energy levels are still low, talk to your doctor about the benefits of hormone therapy.
Get Less Sleep
This may seem counterintuitive, but if you feel like you’re not getting enough sleep, try sleeping less. When you determine how many hours you sleep you can cut down the time you spend in bed without sleeping. Avoid taking naps in the daytime. The first night, go to bed later than you normally do so you can get at least 4 hours of sleep. If you sleep soundly during this time, add 15-30 minutes to your sleep time the following night. Make sure you’re getting refreshing sleep each night so you’ll wake up alert.
Eat High-Energy Foods
Eating snacks and small meals every 3-4 hours can help you reduce fatigue and gives your brain a consistent stream of vitamins and minerals. Be sure to eat low-glycemic foods so your body will absorb the sugars in the foods slowly and help you maintain your energy. Prepare your foods in avocado, grapeseed or olive oil, and stay away from foods that are high in carbohydrates.
You can also consume caffeine in small amounts to boost your mental activity. Have a cup of coffee in the morning to get your day started. However, you shouldn’t consume too much caffeine during the day, since this stimulant could make it difficult to fall asleep at night.
