There is no shortcut to achieving a healthy lifestyle, just like there is no one food to boost energy. However, a combination of a wholesome lifestyle may help you feel more energized throughout the day and make you healthier in the long term.
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In this article:
- Eat a Balanced Meal
- Be Physically Active
- Take Time to Enjoy the Outdoors
- Keep Your Body Hydrated
- Get Enough Sleep
- Limit Your Alcohol Consumption
- Keep Distractions Away
Natural and Healthy Ways to Boost Energy
Say goodbye to enervated days with these seven easy steps to increase your energy:
Eat a Balanced Meal
Whether you have your first meal early in the day or later during lunch, eating a balanced meal is necessary to boost energy throughout the day.
Food is the energy resource of the body, and to ensure that you run on quality fuel, you need to make it a habit to eat a balanced meal. A balanced meal provides you with the proper amount of macronutrients composing of carbohydrates, protein, and fats. You will also need sources of vitamins and minerals from these foods.
For better brain power and creativity, try to include leafy greens, fatty fish, nuts, and seeds in your diet.
In some cases, sweet treats such as chocolate make us feel energized. However, be mindful of your sugar intake. The energy from sweets comes from a spike in blood sugar level, which is often temporary and may cause irritability and depression in the long term.
Be Physically Active
Exercise plays a role in delivering oxygen and nutrients to your tissues and helps the cardiovascular system work more efficiently. In the short term, this improves your energy immediately. In the long run, you will feel less tired when in better physical condition. Daily tasks become effortless and less draining when you’re physically fit.
Also, physical activities release endorphins, a hormone that stimulates positive feelings. When your body produces happy hormones, you can enjoy your day better and become more productive.
Take Time to Enjoy the Outdoors
We spend approximately 90% of the time staying indoors, which is not all great for our health. That makes us vulnerable to artificial light and toxic chemicals existing indoors.
Having access to outdoor landscapes, greeneries, and natural light may help improve health and wellness. For instance, interacting with natural space and calming nature sound help lower blood pressure and stress hormones.
Also, natural light helps in learning and mood regulation. Exposure to sunlight stimulates the release of serotonin in the brain, a hormone associated with a boost in mood, calmness, and focus.
Next time you catch a break, take a walk outdoors, enjoy the sunlight, and observe your mood and energy levels get better.
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Keep Your Body Hydrated
All organs in the body depend on water to function. Water plays a significant role, including body temperature regulation, nutrient transportation, and body lubrication.
Drinking water first thing in the morning is an ideal way to rehydrate your body after hours of not drinking fluids. During sleep, your body loses water because of involuntary body processes such as sweating, breathing, and urine production. Dehydration, in its mild case, causes thirst, dry mouth, feeling tired, and dizziness. Drinking adequate amounts of water in the morning helps replenish lost fluids to keep you hydrated.
If you want to add flavor to your water, try adding lemon slices to your water and herbs such as mint and basil. This refreshing drink is a good source of vitamin c, known to boost the immune system, form collagen, and help maintain bones, cartilage, and teeth.
Limit Your Alcohol Consumption
Occasionally drinking alcohol may not be a concern for most healthy people. However, consuming it regularly in high amounts can lead to hangover symptoms that can last for up to 24 hours.
If you want to boost energy, it is better to limit your alcohol consumption. Drinking alcohol causes your blood alcohol content to drop significantly. You can feel this effect in the morning when you become lethargic, thirsty, dehydrated, and with a headache.
In the long run, alcoholism can contribute to functional disorders of organs such as the liver, lung, heart, brain, and prostate.
Get Enough Sleep
When you have a high-quality sleep, your body restores many functions it needs to perform during the day. The benefits of having a good night’s sleep include a robust immune system, steady hormone levels, temperature regulation, and a good appetite.
Sleep deprivation, on the other hand, makes you feel groggy and moody. Even more, it leads to trouble in concentration and slows down reaction time. About one in four Americans experience acute insomnia, a sleep condition characterized by difficulty falling or staying asleep.
To ensure that you get enough sleep, refrain from taking naps and consuming caffeine in the afternoon, avoid alcohol intake in the evening, and try to stick to a sleep schedule.
Keep Distractions Away
You may not be aware of it, but the little things you give your attention to are consuming your energy. When you are distracted, your attention becomes divided, and your momentum is interrupted by switching tasks.
To manage this, you need to set priorities and identify the level of urgency and importance of a task. Determine the tasks you need to accomplish and identify those that you can do in your free time. For instance, deadlines should go first before replying to a comment on social media.
By categorizing your activities, you can put your energy into activities that matter the most.
Putting in some time and effort in doing these lifestyle changes can help you do more and experience more in life.
Are you looking for ways to boost energy and improve your health? Let us know how we can help you. Contact us at [email protected]