Whether you find it difficult to get out of bed in the morning or you feel sluggish in the late afternoon, you’re probably familiar with feeling fatigued. The good news is that there are many simple steps you can take to boost your energy. Here are four tips on how to put a little more pep into your step.
1. Eat a Healthy Diet
The food you put into your body is what powers it throughout the day. Therefore, it’s essential that you only give it the highest-quality fuel. This means eating a nutrient-rich diet consisting of fruits, vegetables, whole grains, protein and fiber. Eating a healthy diet causes your brain to release norepinephrine and dopamine, which are hormones responsible for boosting energy, increasing feelings of well-being and improving concentration.
While this doesn’t mean you can never treat yourself to a sweet treat, make sure it’s in moderation. Try to stay away from eating too many refined sugars, saturated fats or fried foods. These can promote mood swings, inflammation and even feelings of depression. Although you may think that reaching for a sweet snack is a good idea if you’re in need of an energy boost, this can actually do more harm than good. Yes, you’ll experience an initial boost from the sugar, but you’ll eventually crash and end up feeling even more fatigued than before. Therefore, it’s essential that you maintain a healthy diet if you want to feel energized throughout the day.
2. Take Supplements
While eating a nutritious, well-balanced diet can provide your body with essential vitamins and minerals, it often isn’t enough to get the recommended dose of each and every nutrient. This is where supplements come in. These are a quick and easy way to get some extra vitamins into your diet.
To boost energy levels, supplements like Power Life by Tony Horton can provide you with a blend of nutrients that’ll give you the stamina to power you through your day. Looking up Power Life reviews can help you decide if this supplement is right for you. Some other supplements that have been shown to increase energy include vitamin D, iron and vitamin B12.
3. Stay Hydrated
Despite the fact that water is such an essential part of life, many people neglect to drink the recommended daily amount. One of the most common reasons for fatigue is dehydration, so staying hydrated is essential to keeping your energy levels up.
Although your water intake depends on your height, weight and physical activity level, it’s typically recommended that you drink approximately 64 ounces of water daily. If you find it difficult to reach this threshold, try supplementing with other hydrating drinks such as:
- chamomile tea
- coconut water
- fruit-infused water
- smoothies
- low-sodium broths
- sparkling water
In addition, if you have trouble getting out of bed in the morning, try drinking a full glass of water as soon as you wake up. This can stimulate your organs and therefore promote a more wakeful state.
4. Get Some Exercise
Although you may think that exercising will make you more fatigued, it can actually boost energy levels and keep them stable for the rest of the day. The amount of energy you have depends on the number of mitochondria your body produces, and the more active you are, the more mitochondria your body makes. This means that exercising more often causes your body to produce more mitochondria to meet your energy needs.
You may feel fatigued right after an intense workout, but you’ll probably find that your energy levels significantly increase just a few hours later. In fact, one study found that fatigued individuals could increase their energy levels by 20% and decrease fatigue by up to 65% by regularly engaging in low-intensity exercise.
If you’ve been feeling fatigued lately, you’re not alone. Following these four tips can help you naturally increase your energy levels for a more lively and productive day.