These days, it seems everyone is constantly on the move, which means that many suffer a serious energy drain. Once you've dealt with most of your work, family and other obligations at the end of the day, there's hardly any energy left for anything else, even enjoyable activities. You're probably running on fumes by the end of the week. This energy drain can cause depression, anxiety, difficulty concentrating and general frustration. Fortunately, there are ways to boost your energy both in the short-term and long-term.
Try a few of these tips:
1. Eat a Balanced Diet
A balanced diet can be challenging to arrange each day with everything going on in your life. It's easier to opt for fast food for lunch or dinner or make unhealthy meals that are quick and easy. If you feel you're not getting enough essential nutrition in your diet, you may want to add vitamins or other supplements. If you're having any specific health issues, you can take vitamins that help with those issues precisely, such as magnesium for extreme fatigue. You can also try a multivitamin or supplement that benefits your overall health, such as Thrive Experience. It can provide various benefits such as added energy, better weight management, and improved mental focus.
2. Eat Regularly
Your day can get hectic, but try not to skip meals. People who eat breakfast tend to perform much better during the day. They usually enjoy more energy and a better mood. If you're feeling hungry or need an energy boost, a handful of nuts, Greek yogurt or whole-wheat crackers with peanut butter are good options for a quick snack.
3. Eat Less Sugar
Blood sugar needs to be kept in balance for consistent energy levels. You'll get a spike in blood sugar when you eat sugary food, which gives you a quick energy boost. Then, the rapid drop in blood sugar can cause you to feel more tired than before eating it.
4. Eat More Whole Grains
Whole grains give you a gradual and constant fuel release, which means your energy level will be more consistent, and you should feel less tired throughout the day. A study has also shown that increasing your whole grain intake helps build your body's insulin sensitivity. This increase in sensitivity will help steady the release of insulin over time.
5. Increase Your Water Intake
Not only can thirst be mistaken for hunger, but dehydration can also cause you to feel fatigued and lethargic. Anytime you feel hungry or tired, try drinking a cool glass of water.
6. Decrease Alcohol
You might think that because alcohol makes you sleepy, it'll help you sleep, but it won't. While you might fall asleep quickly, it'll keep you from falling into a deep sleep. Avoid drinking alcohol within a couple of hours of bedtime.
7. Exercise Daily
When you're feeling lethargic, it may seem counterintuitive to do physical activity. However, getting up and being active can increase energy and elevate your mood. There are numerous activities you can do; it doesn't have to be anything complicated or terribly intense. A brisk walk for even 10 minutes can make a big difference in your energy level and mood. Walking is great because you can do it virtually everywhere. It doesn't take any special equipment or training, and it's low-impact on your joints (unlike running). Of course, spending more time being physically active is even more helpful for short-term and long-term fatigue issues. Try to include at least a 40-minute moderate-paced walk into your day at least five days a week. You'll probably soon notice an energy boost in your daily life. Some people find that more intense workouts such as running or aerobics are even better. Yoga works great for others.
8. Take Power Nap
Even thinking can zap energy. If you've been working your brain intensively, try to make time during the day for a power nap. It can make all the difference. Studies show that a one-hour nap can calm your mind after information overload and even help retain the information.
9. Reduce Stress
Anxiety and stress can leave you mentally and physically exhausted. Find ways to reduce stress throughout your day. It may take some trial and error, but you'll soon find what works best for you. Exercising, meditation, reading, listening to music or watching a funny movie are a few stress-reducing activities that can help.
10. Get a Checkup
If you're feeling chronic fatigue and lethargy and can't attribute it to anything, get a complete checkup from your general practitioner. A simple blood test can provide a lot of information. It will check for various health problems such as anemia and thyroid issues.
If you consistently feel like you can't muster enough energy to get moving, you may need to modify your lifestyle a bit. Begin trying some of these suggestions today, and you should begin noticing a boost in your energy soon.