Are you wondering how to feel energized all day? Maybe you find it hard to get going in the morning because you have a difficult time getting to sleep. Or, you might experience the dreaded afternoon slump after lunch. Whatever the reason you’re feeling fatigue, there are plenty of safe, natural ways to get an energy boost.
For some, this means making sure you’re getting enough sleep. Others might need to lower their caffeine intake. Still, others might need to change their diet.
Tony Horton wants you to be at your best at all times. Read on for some of the natural methods of boosting energy that have proven to be effective. Talk to your doctor and see what works best for you.
Fight Fatigue And Support Natural Energy Levels With These Healthy Habit And Lifestyle Changes
Sometimes, getting over fatigue requires making some substantial changes to the way you live. Are you feeling a lot of stress on a regular basis? That might be one of the main reasons you’re tired all the time. Stress is exhausting.
As it turns out, stress can weaken the immune system, which can heighten your risk for illness. Try to reduce stress by off-loading some of your work responsibilities or household chores if you’re feeling overwhelmed.1
Another great way to get more energy during the day is to eat nutritious foods. If you lead a busy life, it can be easy to fall into a rut of eating fast food every day. But this type of processed food makes it hard for you to get the nutrients you need to feel energized. Cut back on fast (or unhealthy frozen) foods. Instead, stick to nutritious foods such as lean protein, fish, vegetables, and nuts.2
Get Moving For An Energy Boost: Feel Energized Throughout The Day With More Exercise
It might seem that exercise would do anything but fight fatigue. After all, most people are pretty exhausted after a good workout. But exercising on a regular basis can actually boost your energy. It sends oxygen and other critical nutrients throughout your body. Your lungs and heart work more efficiently, which helps keep your energy levels high.3,4
Whether you make it part of your morning routine or exercise throughout the day, starting a workout regimen could make a huge difference. Just remember to talk to your doctor first to make sure your exercise program will be safe for you.
How A Run Or A Walk Might Give You An Energy Boost
Two forms of exercise in particular, running and walking, are especially effective when it comes to helping people who experience fatigue on a regular basis. Running helps pump vital oxygen and blood, which, in turn, helps you stay energized. You might have even heard of something called a “runner’s high.” This is a sense of euphoria that occurs when a run stimulates the production of hormones known as endorphins.5
If running’s not your thing, a brisk walk may be just as effective. It might not cause an overflow of endorphins, but it can still provide a significant energy boost.6 Just be careful to not overdo it, whether you’re running or walking. This is another area where talking to a doctor beforehand can help ensure you stay safe.
Eating For Natural Energy: Curb Caffeine Intake Later In The Day
Do you tend to feel pretty good after waking up in the morning, only to find yourself fading in the early afternoon? Do you routinely enjoy a few cups of coffee as part of your morning routine? It appears that caffeine in coffee (and sodas) might actually contribute to feelings of tiredness.
But caffeine is supposed to be a stimulant, right? Well, it appears that coffee and sodas play a role in how your body processes a chemical known as adenosine. This chemical plays a major role in your sleep cycle. During the day, adenosine levels gradually bump up. As the day goes on and your levels continue to go up you might become drowsy.7
Caffeine does a number on your blood sugar levels.8 It also appears to block receptors in the brain that are designed to receive adenosine. It doesn’t keep the chemical from being produced, it just keeps the brain from “accepting” the chemical. Adenosine continues to build up, waiting to bind to those receptors. That might be why you feel a “crash,” or slump, after the caffeine wears off.9
Eat These Foods To Help Boost Your Energy Levels
Eating right can go a long way toward helping you ward off fatigue. One food in particular, chia seeds, might be able to do just that. Chia seeds contain both omega-3 and omega-6 fatty acids.10 Not only have these fatty acids been shown to help keep you feeling alert, they might also help enhance the quality of your sleep.11,12
Eating healthy snacks during the day may also help you avoid feeling lethargic. Small snacks consisting of foods such as celery and carrots might help provide a steady stream of energy throughout the day. Beans and leafy greens like spinach are good sources of iron. If you don’t have enough iron, that can leave you feeling fatigued.13
Certain ingredients might also help you ward off feelings of tiredness. Nuts, for example, contain protein that could enhance your energy levels.14 If you want to try something different, you can easily make your own healthy nut butter spread at home. A lot of nut butter recipes include coconut oil, which has been linked to several health benefits.15
Get Better Sleep For More Energy In The Morning: Natural Ways To Support Good Sleep
It’s hard to keep your energy levels where they need to be if you can’t sleep. That starts a type of vicious cycle, where you seem to feel tired all of the time because your circadian rhythm (your body’s internal clock) gets thrown out of whack. Thankfully, though, there are a lot of safe, effective methods you can try in an effort to get more quality shut-eye.
One thing to consider is to set your home’s thermostat lower at night before you get to bed. If you tend to get warm while you try to sleep, try setting the thermostat to between 65 and 72 degrees if possible. Also, wear bedclothes made of breathable fabrics (like cotton). That might also help you stay cool so you can sleep better.16
If you get up for a bathroom trip at night, keep a flashlight handy. Using the flashlight will be less of a visual disruption than turning on the bedroom or bathroom lights. If you find that it takes a few minutes to get back to sleep, don’t stress about it. That’s normal.17
You might also want to think about sipping some chamomile tea right before bedtime. This incredible herb has a long history of being an effective sleep aid – thousands of years of history, in fact. According to one study, new mothers who had this beverage before going to bed had fewer instances of sleep loss than those who didn’t.18
Still Feeling Fatigued? It Might Be Time To See Your Doctor
If you try the above tips and still can’t shake that feeling of fatigue, you should consider talking to your doctor. This could be the sign of a medical issue that needs to be addressed. But even if there’s nothing wrong, your doctor may be able to recommend other options to help you finally feel refreshed and energized.
Learn More:
Tips, Tricks, And Definitive Steps To Eating Healthy This Year: Eat The Right Foods In Your Diet
Tips For Healthy Snacks (Snacking Doesn’t Have To Be Unhealthy)
What Are The Health Benefits Of Outdoor Fitness Training And Some Outdoor Fitness Ideas?
Sources
1 https://www.carepointhealth.org/chronic-fatigue-treated-healthy-lifestyle-changes/
2 https://www.carepointhealth.org/chronic-fatigue-treated-healthy-lifestyle-changes/
3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/
4 https://www.ncbi.nlm.nih.gov/pubmed/18277063
5 https://www.cheatsheet.com/health-fitness/exercises-that-can-fight-fatigue.html/
6 https://www.cheatsheet.com/health-fitness/exercises-that-can-fight-fatigue.html/
7 https://www.ncbi.nlm.nih.gov/pubmed/10344585
8 https://care.diabetesjournals.org/content/27/12/2990
9 https://www.ncbi.nlm.nih.gov/pubmed/10344585
10 https://www.myfooddata.com/articles/foods-with-a-high-omega3-to-omega6-ratio.php
11 https://www.ncbi.nlm.nih.gov/pubmed/24470182
12 https://www.ncbi.nlm.nih.gov/pubmed/24605819
13 https://www.sciencealert.com/you-can-stay-alert-without-caffeine-try-these-science-based-tricks-next-time-you-feel-tired
14 https://health.clevelandclinic.org/always-tired-7-hidden-causes-for-your-fatigue/
15 https://www.ecowatch.com/benefits-of-coconut-oil-2645151397.html
16 https://www.hopkinsmedicine.org/health/wellness-and-prevention/natural-sleep-aids-home-remedies-to-help-you-sleep
17 https://www.hopkinsmedicine.org/health/wellness-and-prevention/natural-sleep-aids-home-remedies-to-help-you-sleep
18 https://time.com/4732464/natural-sleep-remedies-insomnia/
