Learn how to have more energy during the day! Feelings of burnout and weariness are expected at the end of a busy day. However, if you are experiencing sluggishness and difficulty concentrating or staying awake early in the day, there are healthy steps you can take to lower fatigue and increase your energy levels.

High energy levels or lack of energy result from daily habits, and making changes is the most significant step towards increasing your energy and maintaining it throughout the day.

This article takes you through various health practices to promote high energy levels during the day.

See 7 Foods You Should Never Eat, Eating Healthy On A Budget and Foods That Detox Your Body.

1.   Proper management of stress

Chronic stress can drain you physically, emotionally, and mentally, making it difficult to maintain high energy levels. Besides, tiredness and fatigue, which are key symptoms of low energy, have been linked to increased stress levels.

To increase energy, you must first understand your source of stress and whether it’s manageable within your power or not. If it’s something you cannot handle on your own, consider seeking professional help.

And even though it might be difficult to eliminate stress from your life completely, there are things you can do to improve the situation. These may include taking time to relax and reflect, going for a walk, reading, or engaging in activities you love like painting, etc.

However, if you are intensely stressed with increased anxiety levels, seeking professional assistance will be good. See Best Foods For Stress Relief. 

2.   Get enough sleep

Experts recommend sleeping for at least 7 hours each night to boost energy levels and support general health. Anything below 7 hours can make you feel sluggish, tired, and drained with an urge to fall asleep all day long. What To Do If You Can’t Sleep?

If you struggle with having enough sleep, try going to bed early while maintaining the consistency of sleeping and waking up simultaneously. Reading a book or taking a bubble bath can also be relaxing, prompting you to fall asleep. You may also consider drinking a sleep-enhancing tea like chamomile, magnolia, lavender, valerian, and passionflower. 6 Best Sleep Inducing Teas To Drink At Bedtime.

Limiting your blue light exposure, such as from your cell phone, TV, or computer before bed, can also promote a night of restorative sleep and prevent daytime lethargy and sleepiness. How To Sleep Better.

3.   Engage in regular physical activity

Regular exercise offers numerous health benefits, such as reducing the risk for chronic conditions like heart disease. Research also shows that exercise can increase your energy levels by increasing dopamine, a feel-good neurotransmitter that elevates mood and happiness and increase energy levels. Benefits Of Cardiovascular Exercise

Dopamine also contributes to feelings of alertness, motivation, and focus.

An exercise study involving work-related fatigued employees found that engaging in a 6-week exercise program improved overall fatigue, sleep quality, emotional exhaustion, cognitive function, and workability.

Another study involving university students found that participating in low intensity running program 3 times a week for 6 weeks improved fatigue and sleep quality compared to a placebo group.

4.   Avoid smoking

Smoking is a threat to your health for different reasons, including increased risk for cancer, lung disease, diabetes, chronic obstructive pulmonary disease (COPD), heart disease, stroke, eye problems, weakened immunity, and rheumatoid arthritis.

Tobacco in cigarettes causes impaired lung capacity leading to less oxygen transportation to the lungs, muscles, the brain, and other bodily organs leading to decreased energy and fatigue. Fresh Air Benefits.

Besides, smoking dehydrates the body, making you feel tired with low energy levels.

However, if you are a regular smoker, quitting may be an excellent option as it will increase your energy levels and promote overall health and wellbeing.

While most people may find it difficult to stop smoking, using nicotine replacements like patches, gum, or lozenges has been shown to help.

5.   Eliminate added sugar

Low glucose levels in the body can result in low energy, and consuming something sweet can help get you off the ground. However, the type of sugar matters the most.

Consuming products with added table sugar will cause a quick spike in blood glucose, thus increasing energy levels, but be followed by a drastic fall almost immediately, causing low energy and cravings. This is because table sugar increases insulin production, which carries the sugar from the bloodstream into the cells. How To Stop Sugar Cravings?

Consuming something with fiber like whole fruit will help slow the release of glucose, thus maintaining much steady energy without any lows or highs. Best Foods To Lower And Regulate Blood Sugar. 

A study found that consuming refined carbohydrates and added sugar increased fatigue by 26 percent compared to a diet full of vegetables, fruit, and whole grain.

And in case you want to satisfy your sweet cravings, try consuming berries, dried fruit, trail mixes, or spice your food with sweet spices like cloves, nutmeg, or cinnamon.

6.   Eat a nutritious diet

A healthy diet is essential for boosting the immune system, reducing the risk of infections and chronic conditions, and increasing your energy levels, among other benefits.

Nuts and seeds, for instance, are full of healthy fats and other nutrients that have been shown to beat fatigue, fight hunger, and promote energy levels. Aside from that, they make for a great mid-afternoon snack.

So the next time you’re feeling tired and low in energy, reach out for some nuts or seeds for a quick boost. The best to choose from include almonds, pecans, walnuts, pumpkin seeds, brazil nuts, and sunflower seeds. See 25 Types Of Nuts.

Also, be careful not to overdo them since nuts and seeds can be high in calories. Always limit your daily intake to a handful.

As for the rest of your meals, avoid processed foods while increasing your intake of fruits, vegetables, and whole grains. See How To Avoid Processed Foods?

Final Thoughts

Feelings of fatigue and low energy can occur anytime and to anyone. Still, there are things you can do to help you maintain high energy levels, especially during the day.

These may include getting adequate sleep each night, quitting smoking, engaging in a regular exercise routine, eating a healthy diet, eliminating added sugar from your diet, and managing stress levels.

So, if you’re constantly feeling tired, look into your daily habits and see what needs to be changed. But overall, these tips will help you maintain high energy levels and promote good health.

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