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Great Ways To Improve Your Energy!

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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.

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.

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

 A bowl full of rice, healthy proteins, and vegetables

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

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.

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.

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

Make Social Connections

A group of friends laughing in the sunshine

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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Related: How Breinful Enhances the Benefits of Caffeine