8 Tips to Boost your Energy — Naturally
As our energy levels decrease because of our overstressed lifestyles, many people look for a quick fix to combat fatigue.
Energy drinks mask the symptoms of fatigue and dehydrate the body. The majority of energy drinks contain excess sugar, high levels of caffeine and other stimulants.
According to the Centers for Disease Control and Prevention, around 15 percent of women and 10 percent of men in the United States regularly feel tired or exhausted. But there’s often a simple solution.
Feeling tired and sluggish is a common complaint in today's fast-paced world. Whether it's due to a demanding work schedule, lack of sleep, or other factors, low energy levels can significantly impact your productivity and overall well-being. The good news is that there are several effective ways to boost your energy quickly and naturally. In this blog, we'll explore eight tips on healthy ways to boost your energy and stay energized throughout the day.
1. Drink water
The body needs water – multiple glasses a day.
Being hydrated is an easy and inexpensive way to increase energy levels. You don’t need vitamin water or sports drinks; they only add extra unneeded calories. Keep a fresh water source with you at all times and drink throughout the day. Add lemons, limes or oranges for taste variety.
2. Eat breakfast
This is the meal that sets the stage for the entire day. Studies show that breakfast helps keep you alert, starts your metabolism for the day and keeps you satisfied until lunch.
But a healthy breakfast is the key. Good options include whole-grain cereals, breads, fruit and lean protein instead of doughnuts, pastries and white breads. A hard-boiled egg sliced into a whole wheat pita, oatmeal with fruit, and whole-grain toast with natural peanut butter are all healthy choices.
3. Don’t forget protein
Not consuming enough protein during the day can be a primary reason for fatigue. Protein-based foods provide the body with fuel to repair and build tissues. Protein takes longer than carbohydrates to break down in the body, providing a longer-lasting energy source. You can find protein in poultry, fish, lean red meat, nuts, milk, yogurt, eggs, yogurt, cheese and tofu.
4. Keep your carbs smart
Carbohydrates are the body’s preferred source of fuel. Pick whole grains like cereal, brown rice and whole wheat bread, and avoid sweets, which cause energy to plummet. Many processed carbohydrates contain little to no fiber. Always read the nutrition label.
5. Snacks are important
If you let yourself get too hungry between meals, your blood sugar falls, and you get lethargic. Keep your blood sugar and energy level steady during the day by consuming snacks. Choosing the right snacks prevent peaks and valleys in energy.
Combine complex carbs with a protein and/or fat for lasting energy. The protein and fat slow the breakdown of sugar into the blood, preventing fatigue. Snacks also can prevent overeating at mealtimes. A few examples of smart snack choices are yogurt with fruit, mixed nuts, veggies with hummus, pears with almond butter, whey protein shake or blueberries with a cheese stick. Plan ahead!
6. Omega-3 fatty acids
Studies have shown that omega-3 fatty acids reduce inflammation, combat depression and improve mood and memory. Try to focus on omega-3 fats from food rather than supplements. Excellent sources include salmon, tuna, walnuts, flax seeds, leafy greens and hemp seeds.
Almonds, walnuts and Brazil nuts are rich in magnesium, a mineral important in converting carbohydrates into energy. Other good sources of magnesium include whole grains and dark green vegetables.
8. Don’t skimp on calories
Skimping on calories decreases your metabolism and causes you to feel lethargic. Keep your energy levels high and increase metabolism by meeting your caloric needs each day. Whole foods are preferred over supplements to obtain protein, fiber, vitamins and minerals instead of one or two single nutrients. Consume a variety of foods for overall health but also to keep your energy levels high.
Low energy levels can be a common challenge, but with the right strategies, you can quickly regain your vitality and maintain it throughout the day. Prioritizing sleep, staying hydrated, adopting a balanced diet, incorporating regular exercise, managing stress, making healthy snack choices, taking power naps, and staying socially engaged are all effective ways to boost your energy levels naturally. By implementing these habits into your daily routine, you'll be well on your way to feeling more energized and ready to tackle life's demands.
Remember, this blog provides general information and should not replace professional medical advice. If you are experiencing any health issues call or visit our Closest Emergency Care for medical help. We have board-certified physicians, nurses and staff to help you recover and give appropriate treatment and medical advice.
We have ER locations across the Dallas-Fort Worth metropolitan area that are open and here to help you 24/7 If you or your family have a medical emergency.
We have 9 facilities spread across the DFW area with average wait times of less than 10 mins that are OPEN 24/7 located in Hurst, Colleyville, Frisco, Highland Village, Hillcrest, Uptown, Little Elm, Mansfield, and Texoma.