Are you always tired and wish that there could be something to make you more energetic? Do you sometimes feel that high energy level will make your work efficiency and daily routine better?
Who hasn’t experienced lethargy at mid hours of the day? The thought that there is so much work left to do and you are so low makes it even more stressful. The end result of this situation is low energy level with the added frustration of not being able to achieve a target.
The reason why you are low on energy depends upon a number of reasons. It could be anything such as a lifestyle problem or a health issue. While dealing with fatigue, caused by a health issue, having a poor lifestyle is so much damaging.
Read this article to know about the five best lifestyle changes to boost your energy levels on a day-to-day basis. Here it starts.
1- Improve your diet
The major energy source for your body is the “diet”. Your body acts as per what you eat. If you want to make your energy levels high, you must eat healthily. Luckily there are so many options when it comes to the food, you can even keep a track of energy that you are getting from the food by using a calorie calculator.
If a person doesn’t consume a sufficient amount of energy, his body will be tired all the time. That is because energy is required to fuel all the functions of the body, even the tiniest ones. When this fuel is low, it is obvious that all functions will be slower. The result is a sluggish feeling that lasts till you eat something healthy.
It means that if you want your body to take some action, try to fuel it with a balanced diet. As per the Disease Prevention and Health Promotion department, women should take 1600-2400 calories per day and men should take 2000-3000 calories per day. The exact amount varies from person to person by means of body weight, height etc. Read more about the daily calories at the official website.
Energy doesn’t necessarily mean the calorie intake. If you are eating high calories but the food that you are taking is junk, it will add no nutritional value to your body. This means that this poor quality but high-calorie food will not add any energy to your body but harm you in the longer run. Try to pick healthy and nutritious foods while selecting your meals.
2- Do exercise daily
Yeah, no one likes to workout, we all know that. Sometimes the workout seems boring and tiring especially when you have to take hours between your busy days just to make yourself “more tired” at the gym. It sounds demotivating but this workout is no better blessing for your health.
Even if your brain feels shut down, get up and do your daily exercise. Exercise may not be the thing that will inspire you when you are low on energy but you know it stimulates your body and mind in some highly vital ways.
Any exercise works to provide more energy to you at the cellular level. The body is easily capable to sustain this energy. It also increases your blood flow. When you are working out the body’s oxygen carrying capacity enhances. It ensures that all body parts are getting sufficient oxygen.
A daily workout also stimulates the release of stress hormones. These hormones will make you feel wakeful and alert. The amazing thing is that there is no particular exercises that will help you do it. Anything and any form of exercise would do this for you, as long as you continue to do it.
3- Invest time in meditation
Various forms of meditation such as yoga can help you to elevate your energy levels. The major function of all these meditative practices is to focus on mindfulness. When you achieve a calm state of mind, it induces higher energy levels.
Not just energy, you may also be able to control your stress, fatigue or anxiety by meditation. A low energy body is much likely to develop stress both mentally and physically. Adding any meditation practice such as yoga will help you to become resistant to stress and save the energy for a better performance.
The research proves that people engaging in only 25 minutes of meditation had an energetic boost and overall betters functioning minds. It also reduces the symptoms of stress and fatigue in people.
4- Learn to do management
Management is something that saves time, effort and energy too. It is better to delegate your core responsibilities or tasks to create a balance between them. Usually when there are so many things to do, any average person ma panic. When there are more people involved, it seems even more problematic.
Try to make up a strategy for doing all your work. However, if you can’t find it, try to redistribute these activities by time and shifts. This simple division will save time and help you to restore energy. Doing something from time to time will also reduce the constant stress and enhance productivity in professional and personal life.
5- Improve your sleeping habits
Finally, it’s necessary to make sure that you are getting sufficient good-quality sleep at night to make all these things work. A good sleeping routine will you from prevent fatigue and help to recover from the after effect of any stressful activity throughout the day. That is why; a good night’s sleep should be everyone’s top priority.
This may sound like an obvious advice but people usually underestimate the fact that sleeping for a short time or a disrupted sleep has no effect on the person. It largely affects your health and energy levels, which is proven by research.
The research tells that disrupted sleep causes neurodegradation, predisposition to worry and overall increased mental problems. The average sleep time for an adult is between 7 to 9 hours. However, it varies among different people based on age and similar factors.
The Centers for Disease Control and Prevention (CDC) suggests opting for a healthy routine to ensure a good night’s sleep. For that, you must set your sleeping and wake up time every day.
The use of screens i.e. television, mobile phones, tablets, laptop etc also hinders the natural body clock of a person. It increases the state of alertness which keeps you awake even when you are tired and want to sleep. It is better to keep the screens away from you when you are planning to sleep.
The final word
In short, the best way to increase your energy levels and boost them is to make sure that you know what it takes to lead a healthy life. Familiarize yourself with your body requirements and divide your routine tasks based on how frequent you eat, what do you eat, how often you workout and how well you slept last night.
Remember that certain foods like caffeine makes you feel alertness for sometime. It is better to avoid it when you are planning to sleep early. It goes the same way for using your phone or watching TV. Following these simple life hacks will help to cope with stress and avoid energy depletion