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We’ve all been there, 5 p.m. rolls around and energy levels start to slump. Sometimes, that energy slump hits earlier and we find it difficult to even get through our workday. A lot of things can affect your energy levels, quality of sleep, diet, and even stress. A good night's sleep may be enough to zap you back to life but if you’re experiencing chronic lack of energy, your lifestyle could be to blame. More energy will improve your focus, aid in weight loss, improve your mood, and improve overall well-being. To increase your energy levels, make a few tweaks to your daily routine. You’ll overcome that 5 p.m. slump and feel ready to breeze through the rest of your day. Keep reading for some ways to increase your energy levels naturally.
Walking has many health benefits including, reducing anxiety, help in maintaining weight, and improving cardiovascular health. Walking, or any form of exercise, will also increase your energy. While it may seem counterintuitive, getting up and moving around can make you feel more energized. If you’re starting to feel your energy levels dropping, go for a quick 10-minute walk. It will be just enough to get your heart pumping and the blood circulating through your body. Plus, you’ll burn some extra calories which is almost always a good thing.
While alcohol may help you fall asleep, it’s disruptive to your sleep pattern and the quality of sleep you get after drinking alcohol is very poor. If you are a regular drinker, this could be one of the reasons you’re feeling groggy in the mornings. Alcohol is both a depressant and a diuretic, which can both contribute to low energy levels as well. Alcohol's effect on your serotonin levels can leave you feeling depressed or anxious, which can mentally drain you. Physically, alcohol will dehydrate you if you don’t drink enough water and electrolytes to combat its effects. Dehydration will make you feel sluggish, so make sure you’re drinking plenty of water.
Not getting the right nutrients can be a huge contributor to your lack of energy. Our bodies need certain vitamins and minerals to function properly. If you have been hitting the fast food too much lately, you are probably missing out on the nutrients you need. Make a point to eat a balanced diet full of fruits and vegetables that contain plenty of B vitamins. B vitamins are essential for increasing your energy levels. You may want to consider taking a supplement if you are having a hard time eating a balanced diet. The Super B Complex from Hot Bod Nutrition provides a mix of the important B vitamins along with other energy boosting ingredients. A daily supplement could be helpful for a quicker fix for your low energy levels.
A sugary snack might seem like a good move when you’re low on energy. The sugar will hit your bloodstream and get you rearing to go off your sugar high. However, that sugar high has a comedown and when you crash, you feel lethargic. This is because after eating a large amount of sugar, your body releases insulin to get your blood sugar level back down. This quick rise and fall of blood sugar is responsible for making you feel tired afterward. To avoid this energy slump, avoid added sugars such as candy or overly sweet coffee drinks. Go instead for protein rich snacks or fresh fruit to kick your sweet craving.
Smoking is bad for your health for numerous reasons. It can lead to heart disease, lung cancer, and even put you more at risk for stroke. Toxins in cigarette smoke reduce the efficiency of your lungs. This in turn reduces the amount of oxygen being transported in your body. This lack of oxygen will make you feel more tired over time. If you are a smoker, the best thing to do is stop smoking to increase your energy. If you have trouble stopping, consider an addiction program or nicotine patches to help you kick your habit.
Our mental health plays a big role in our energy levels on a daily basis. Stress and anxiety can make you feel both mentally and physically exhausted. If you’re going through a rut or feeling stressed from a busy lifestyle, make time for ways to destress. Exercising, self-care routines, and even hanging out with friends may help you destress and improve your energy levels. Additionally, meditation can help you ease your mind and improve your mental health. Taking the time out of your day for a quick 10-minute meditation will relieve stress and anxiety, allowing you more energy to focus on life.
While it sounds obvious, getting more sleep will make a world of difference in your energy levels throughout the day. A night of interrupted or too little sleep can ruin your entire day. If you have a tough time getting proper sleep on a regular basis, consider trying different methods to help you sleep. Melatonin supplements may help correct your sleep patterns and make it easier to fall asleep. If you think your sleep environment is to blame, buy blackout curtains or wear an eye mask in bed. You may also consider ear plugs or even a new, comfier set of sheets. Anything that helps you sleep better will be worth it.
The key to more energy is living a healthier lifestyle in general. Proper hydration and nutrition supplemented with essential vitamins along with regular exercise will be key to improving your energy levels on a long term basis. Managing stress levels and getting adequate sleep is part of a healthy lifestyle and just as important as exercise and diet. A busy work life can make a healthy lifestyle harder to achieve, but it’s important to put your health first.
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