In today’s world, it can often feel like progress is an uphill battle. Not because of the obstacles that can get in the way of forwarding momentum in your work or home life, but because many of us just don’t have the energy to do it all and do it effectively. We do our best to sustain the necessary stamina, but eventually, burn out.
The notion of ‘burning the candle at both ends’ seems like a solution to deficits in productivity, but all that does it cause body and mind, to crash faster. We look for ideas on how to boost energy when tired, we make changes to diet and nutrition, but it never seems like enough. It never occurs to us the answers are right in front of us, and so obvious, they are often ignored.
How to boost energy when tired
There are habits to increase your energy that work well, and if you incorporate these into your life in the right way, you will see a change. The first five are rather easy. The other four require you to make a choice.
1. Proper dieting
Plenty of foods if eaten in the right portions, will boost your stamina. For men, this can also boost testosterone, which produces energy. For low energy levels in females, foods that boost energy are key, especially during delicate times.
2. Proper sleep
Think of your body as if it were a smartphone. You use it all day, add things, delete things, and eventually, it needs to be recharged. Sleep is the way your body restores, as well as shuffling short term memories into your brain’s backup drive. Get at least 7 hours of quality, zeta level sleep. If you can, melatonin will help you stay under to get that deep, restful recharge.
3. Stay Hydrated
Depending on your age, your body is made up of between 65-75% water. We urinate it, we sweat it, and we must replenish it. The body needs water to filter toxins and keep organs moist. Most of us don’t drink nearly enough, and the body pulls it from other sources. Extra work in the body adds to energy loss.
4. Avoid the sedentary
When the body is immobile, it presumes it is at rest. If it is immobile for a long duration, it presumes it is dying. Sitting around is a massive cause for energy loss. Blood flow slows down with decreased heart rate, which in turn slows the blood to the brain. Getting up, moving around, doing yoga, going for a walk, or literally anything active is an inexpensive solution in how to increase energy levels.
5. Use the right supplements
Vitamin supplements, like a B-complex, are right for your body. Do you want to know how to get more energy fast? It isn’t from Red Bull. B-12 is the energy vitamin of choice for supplement users. If you could ask your trendy, caffeine-rich energy boost supplement how to increase energy and motivation, reluctantly, it would probably say to take 500 mg of B-12.
Other ways to boost energy
Some things we do just as a habit, even socially, can have a negative effect on our energy. Giving them up, while also a healthy choice, can also lead to increased productivity, social standing, and person wellness, even helping with mood and depression.
- Quitting smoking will reverse the damage of reduced oxygen in your bloodstream, which is critical for proper organ function, especially the brain.
- Alcohol works as a sedative and can often produce drowsy effects. It can be stored in fat cells and released at random, making you tired hours after your last drink. Limiting is key.
- We all have stress. Limiting the stress you can control will increase your concentration and allow the mind to settle instead of constantly racing, which contributes to mental exhaustion.
- Natural sugar is fine unless you have diabetes. Processed sugar, on the other hand, might give you a quick burst of energy, but will be followed by an epic crash.
Simplifying our lives and taking stock, doing what we know is right, not just what is “right now,” and healing ourselves with what we already know is the correct path, is the best solution in how to boost energy when tired. What do you do to boost your energy?
Author – Elizabeth Barlettah is a fitness coach and nutritionist who loves helping her clients achieve an attractive and gorgeous body. When she’s not in the gym, she enjoys taking long walks in the park and updating her ‘food’ blog My Kitchen Advisor.