Do you know how much energy your body produces? At rest, our body produces around 100 watts of power (enough to power a lightbulb!).
But when we engage in high-intensity activities, our bodies can generate over 2,000 watts—your body could power a household appliance!
Even though our body produces enough energy to power a lightbulb while sitting on the couch, sometimes we don’t feel like we even have the energy to flip the switch. That’s why we put together this list of great ways to improve your energy!
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Related: How Breinful Fuels You
Exercise Regularly
Exercising regularly comes with many benefits, but some research also shows that adding more exercise into your daily routine can help fight off fatigue and improve your energy.
For example, one study of university students showed that those who participated in a running program three times each week over six weeks improved their sleep quality and gained more energy.
Another study showed that employees with work-related tiredness improved their energy levels and offered other health benefits.
Starting can be as simple as going for a short walk on your lunch break, choosing to take the stairs, or walking or bicycling to work instead of driving.
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Get More Sleep
Many of us are used to cutting into the hours that we should spend sleeping by pushing back our bedtime to study, hit a deadline at work, etc.
However, not getting enough sleep can significantly drain your energy levels, leaving you to feel grumpy, lazy, and tired the following day.
Everyone’s specific sleep needs vary, but experts recommend aiming for a minimum of seven hours to boost your energy levels.
If you have trouble sleeping, you can try winding down at night by listening to relaxing music, reading a book, and limiting your use of electronics.
Crashing after your energy drinks? We have a list of the worst ones you should avoid!
Stop Smoking
If you smoke, you already know about the negative effects it can have, the increased risk of chronic conditions, etc.
What’s not as well-known, though, is that when your lungs operate at reduced efficiency, it can reduce how much oxygen is available in your body, which can make you feel tired.
While quitting smoking is a huge challenge for most people, it comes with many health benefits, including improved energy levels.
If you choose to stop smoking, there are plenty of resources available to help, and you might consider talking to your primary doctor about different strategies you can use.
Eat a Balanced Diet
If you constantly feel tired and drained of energy, changing your eating habits might help. With a well-rounded diet, you can reduce your risk of various chronic conditions and improve your energy levels.
Adding nutritious whole foods to your diet helps provide your body with the minerals and vitamins it needs to function best. Additionally, eating sugary and processed foods can have negative effects on your overall health and energy levels.
Related: The Ultimate Nootropic Super Stack
Target Your Chronic Pain
Chronic pain takes on many forms. Your energy levels will take a hit if you find yourself constantly managing little aches throughout the day.
Do you sometimes wake up with a cramped neck and shoulders? It might be time to buy an ergonomic neck pillow to improve your spine alignment. Do you deal with an upset stomach several times per week? A trip to the doctor might be in order.
Chronic pain saps your energy by constantly focusing your mind on little physical issues instead of staying in the present. The rest of our tips on this list will help you manage chronic pain, such as exercising more, getting more sleep, and eating less refined sugar.
Increase Your Vitamin D
Related to the section above is our next tip: more vitamin D! While most people associate Vitamin D with increased bone health, this vitamin is also important for your energy levels.
Vitamin D can be consumed in food, received through sunlight, or taken through supplements. Science has repeatedly shown this vitamin is closely linked to higher energy levels and a more consistent sleep schedule. Vitamin D deficiency is on the rise, particularly in areas that don’t get much sunlight.
Although Vitamin D is hard to find in food, the food below have trace amounts:
- Eggs
- Salmon
- Swordfish
- Mushrooms
- Cod liver oil
You can also find the following common foods fortified with Vitamin D:
- Orange juice
- Boxed cereal
- Oatmeal
How do you know if you struggle with a Vitamin D deficiency? Your regular doctor can do a specific blood test that studies your body’s Vitamin D levels. If your levels are too low, they may prescribe you a prescription-grade Vitamin D supplement. A mild deficiency may only need regular over-the-counter vitamins.
The most commonly recommended amount of Vitamin D for adults is between 600 to 800 IU. People with a Vitamin D deficiency may need between 1,000 IU to 3,000 IU per day. Always double-check with your doctor so you’re enjoying the right amount
Do you want more natural ways of boosting your energy? We have ten of the best ways here!!
Get More Magnesium
Vitamin D isn’t the only nutrient you should beef up in your diet! Magnesium is a complex mineral that controls everything from your nerve function to your muscle development.
Magnesium works by spreading to your bones, muscles, and blood to improve your performance. People who consume high amounts of magnesium have lower rates of depression, fatigue, and high blood pressure.
You can find magnesium in quite a few everyday foods such as:
- Kale
- Brussel sprouts
- Beans
- Nuts
- Legumes
- Wheat
- Oats
How do you know if you don’t receive enough magnesium? Alongside visiting a doctor, the following signs may be a clue:
- Fatigue
- Semi-regular muscle spasms
- Twitching eye
Healthy Snacks are Okay
Sometimes you have low energy because you need a snack! While we recommend sticking to three square meals daily, it’s okay to reach for a snack once in a while.
Healthy snacks give you a slight energy boost without making you feel worse hours later. Instead of a bag of potato chips or a candy bar, try the following healthy snacks:
- Unsalted popcorn (try rosemary or garlic for flavor!)
- Unsweetened dried fruit
- Vegetables and hummus
- Granola with honey
- Dark chocolate
Limit Alcohol Consumption
Drinking alcohol produces a sedative effect that makes most people feel relaxed and drowsy.
It’s not an uncommon belief that having a “nightcap” at bedtime can help you fall asleep faster. However, drinking before bedtime can harm your sleep quality.
Alcohol is also a diuretic, making your body produce more urine. So, drinking before bedtime can interrupt your sleep, causing you to wake up more frequently.
To improve your energy, it’s best to consume alcohol in moderation and don’t drink before bedtime. The CDC defines moderate drinking as two drinks per day for men and one drink per day for women.
Drink More Water
Drinking enough water each day is crucial for all aspects of your health. Dehydration can cause various negative effects, including reduced brain function and low energy levels.
One study of athletes found that dehydration significantly increased the participants’ perception of impaired muscular performance and fatigue.
It’s essential to drink water whenever you feel thirsty and keep in mind that older adults don’t always feel thirsty, even when their body needs more water. If you don’t often feel thirsty, you should make a conscious effort throughout the day to drink more water and stay hydrated.
Sports drinks are a fantastic supplement to water, but choose them carefully!
Reduce Sugar Intake
When your tiredness peaks, it’s easy to reach for a sweet snack. However, even though sugar can provide a short-term energy boost, it wears off quickly, leaving you more tired than before.
Sugary foods cause your blood sugar levels to spike and then crash as your body releases insulin to transport the sugar to its cells.
In one study, people experienced significantly more fatigue when their diet included lots of sugars and refined carbs compared to when they ate a diet consisting of primarily fresh fruits, vegetables, and whole grains.
Reducing your sugar intake can not only improve your energy levels, but it can also improve your overall health.
Choose Healthier Sugar
Believe it or not, some sugar is good for you! Learning the difference between healthy sugar types and bad sugar types will bode well for your health.
Bad sugar is found in heavily processed foods like donuts, boxed cereal, and soda. Healthy sugar is found naturally in bananas, apples, or honey. Natural sugar still gives you some vitamins and minerals, hence why you feel better eating an apple instead of a candy bar. Your blood sugar won’t spike quite as quickly, leaving you feeling physically fit and emotionally stable.
If you’re struggling to stop stress eating, consider swapping out your usual treats with healthy alternatives. Instead of cookies, dip cucumbers and carrots into a bowl of hummus. Instead of a candy bar, eat a low-sugar granola bar with dried fruit chunks. We’re happy to help you in your journey with our BreinFuel energy drinks!
Just how long does an energy drink last, anyway? We have the breakdown here!
Reduce Stress
Being stressed can affect your mental and physical health, and it’s also linked to fatigue, tiredness, and lower energy levels.
To start, consider what frequently causes you to feel stressed and look for ways that you can remove those causes from your life. If it’s not possible, you can search for ways to reduce the stress you feel over the long term.
In most cases, it’s not possible to remove all of your sources of stress from your everyday life, but if you can reduce your overall stress levels, it can help improve your energy.
You can try:
- Reading your favorite book
- Going for a walk
- Mindfulness and meditation techniques
- Taking some time for yourself
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Consider Signing Up For Therapy
Do you find yourself struggling to reduce stress in your daily life? When going on a walk or mindfulness techniques aren’t working, therapy can help.
According to the CDC, nearly 20% of Americans received treatment for a mental health issue. Many people believe they should reach out to a therapist only in a moment of crisis. This isn’t true! Just like you wouldn’t wait until you had a heart attack before getting your heart checked, you shouldn’t delay your mental health.
Untreated mental illness will increase your stress levels even when your life feels fine. If you jump between moods at a moment’s notice or often feel sad for no reason, you could have an untreated mental illness. Therapy is not a source of shame, but another way of achieving optimal health.
The most frequent mental illnesses in the United States are:
- Generalized Anxiety Disorder (GAD)
- Major Depressive Disorder
- Post Traumatic Stress Disorder (PTSD)
- Bipolar Disorder
Mental health treatment takes on many forms. Depending on your new diagnosis and the severity of your situation, you may be prescribed therapy or medication. In some cases, both medication and therapy create a much healthier outcome.
A few of the therapy models you can consider to improve your mental health are:
- CBT (Cognitive Behavioral Therapy)
- Group Therapy
- Interpersonal Therapy
- Art Therapy
- Family Therapy
Make Social Connections
Connecting with people is incredibly crucial for maintaining good health and high energy levels. Social isolation can lower your mood and make you feel more tired, especially as you age.
And some research shows that those with a stronger social support system have better physical and mental health as they age.
If you’re in low spirits and feeling tired, making and maintaining social connections might help.
Getting out of the house and socializing with friends can improve your energy levels and overall health. You can try joining a class or club, volunteering for a non-profit, or simply organizing a get-together with family or friends.
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