On a scale of 1-10, how would you rate your average energy level? If you’re not in the upper percentile, try the following 12 tips for improving your daily oomph. Often, something as simple as eating breakfast can put you on the right track.
Catch Some ZZZs, not ZZs or ZZZZs
Adequate amounts of sleep, and the quality of your sleep, is one of the most important factors in determining your body’s energy levels. Just as too little sleep will zap your energy, too much can also leave you feeling groggy and lethargic. Aim for 8 hours, no more, no less. And for those afternoon slumps that tend to hit around 4PM, recharge with a 10 minutes power nap. 10 minute seems to be the key amount to provide the most benefit. If you’re tossing and turning, or waking up throughout the night, the quality of your sleep will be affected. Try darkening your room, lowering the temperature, and quieting your mind.
Soak up the Sun
Your body needs sunshine in order to produce adequate levels of Vitamin D. Vitamin D plays a crucial role in your body’s production of energy, its immunity, and your mood. Research has shown that as little as ten minutes of unprotected exposure to sunshine as day is enough protect yourself from deficiency.
Eat Brain Food
You’ve heard it said again and again—the most important meal of the day is breakfast. Well, it’s true, but it’s equally as important that you eat the right things for breakfast. Simple carbohydrates, such as sugar and white starches, will fill you up for only a short period of time before you “crash.” A breakfast of fruits, veggies, and protein will sustain you longer. Try an egg with a slice of tomato and avocado, for example.
Throughout the day, eat smaller, balanced meals and snacks. And don’t forget that between 50%-60% of your brain is fat, and an adequate intake of healthy fats—monounsaturated and polyunsaturated (such as Omega 3)—is necessary to keep your brain processing effectively.
Get Moving
Cardiovascular exercise is one of the best ways to improve your energy and stamina. Exercise forces the body to breath faster and deeper, which increases the amount of oxygen in your blood. It also forces your heart to beat faster, which delivers blood to vital organs at a faster rate. During this process, your body flushes toxic wastes such as carbon dioxide and lactic acid more quickly. At the same time, your brain releases endorphins, a natural “feel good” hormone.
Stay Hydrated
It’s easy to forget to drink water, or to drink something in lieu of water, but water, and lots of it, is a great way to keep the body functioning properly. Water helps carry oxygen and other nutrients throughout your body, and helps flush out waste and other toxins. Too little water will leave you dehydrated and fatigued. Dehydration often leads to headaches and muscle aches, which consequently affect your energy and sense of well-being.
Find an Outlet for Your Stress
Stress is an undeniable aspect of life, but it doesn’t have to leave you feeling depleted. Find a method of relieving stress that works for you and doesn’t otherwise inhibit your body’s energy and well-being. Often, physical activity, such as walking, jogging, tennis, or boxing, will help you shed tension. If physical activity doesn’t work for you, try sitting quietly, meditating, or curling up with a good book.
Get Your Hormones Checked
If you’re getting adequate sleep, eating right, exercising, and the like, but still feeling fatigued on a regular basis, get your thyroid checked. Low levels of thyroid hormone, known as hypothyroidism, will greatly affect your energy levels in a negative way. People who suffer from hypothyroidism also have a hard time losing weight, chill easily, suffer from constipation, depression, weakness, and more.
B is Your Best Friend
All the B Vitamins are essential for maintaining every aspect of your body’s functions, including energy. Buy a bottle of B complex chewables, and eat one when you need a pick-me-up. If your doctor finds you’re particularly low on B, he or she can prescribe injections.
Pump up the Volume
When you need a quick burst of energy, try turning on, and turning up, some invigorating tunes. Energetic music is great for cleaning, exercising, or getting yourself pumped up to do a difficult task. When you need to decompress and mellow out, however, classical music is always a good bet.
Laugh
“Laughter is the best medicine,” is a proverb everyone should pay attention to. Laugher improves optimism, self-confidence, and produces endorphins.
Feng Shui It
According to Wikipedia, Feng Shui is “an ancient Chinese system of aesthetics believed to use the laws of both Heaven and Earth to help one improve life by receiving positive qi.” Qi is often translated as energy flow. The principles of Feng Shui are often applied to the home or office and includes placement of furniture and color schemes.
Aromatherapy
Research has shown that certain scents increase alertness. Citrus and lavender are two scents that people respond positively to. Even 5 minutes or less of aromatherapy with either of these scents can help improve your energy.
