My Weekly consulted several health professionals to reveal these practical steps that can be easily followed to improve your energy levels throughout the day, regardless of the underlying cause of fatigue, including lack of sleep.
1. Think about your daily calories.
Dr Jeff Foster, medical director at h3health.co.uk, suggests choosing foods like porridge or eggs in the morning before enjoying a lunch full of fibre, good fats and protein, such as chicken or soup.
2. Drink water
It may seem obvious, but not drinking enough water can sap your energy, with doctors estimating it’s linked to 12% of cases of fatigue, according to Emma Thornton, a nutritionist at A. Vogel.
It is useful to always have water close to you so that you do not forget to drink it. Experts recommend monitoring the frequency of urination and the color of urine, which may mean that you are suffering from dehydration if it is dark.
3. Decisions
Psychologists say when we have trouble making decisions, it can weigh us down, which means we may also suffer from “decision fatigue” and feel increasingly tired.
To address this, you can create a routine that limits the number of daily decisions you have to make.
4. Walking
You should walk every day, which will help you feel more alert and allow you to sleep better.
Dr. Foster also recommends doing exercises that raise your heart rate and get you out of breath to ensure the most benefits.
5. Get rid of clutter
Clutter can lead to “huge stress,” says psychologist Dr. Meg Arroll. However, it’s important to clean in stages rather than all at once as this will make the task seem more manageable.
6. Avoid alcohol
According to sleep therapist Dr. Nerina Ramlakhan, alcohol can make you miss out on stage 1 REM sleep. Experts recommend having a drink on the weekends, and if you want to do it during the week, it’s best to only consume it with meals.
7. Stop using the phone
Scientists say our phones can interfere with the body’s production of melatonin, which means they can affect our sleep. You should take breaks from your phone and read a book instead.
Source: Express
#Easy #Ways #Boost #Energy #Levels #Naturally
2024-09-07 07:07:12
How to have more energy
Table of Contents
Boosting Energy Levels: 16 Practical Steps to Improve Your Daily Energy
Are you tired of feeling sluggish and lacking energy throughout the day? You’re not alone. Fatigue is a common complaint that can affect anyone, regardless of age, lifestyle, or underlying health conditions. The good news is that there are many practical steps you can take to improve your energy levels and feel more alert and focused.
Thinking About Your Daily Calories
Choosing the right foods can make a significant difference in your energy levels. Dr. Jeff Foster, medical director at h3health.co.uk, recommends starting your day with foods like porridge or eggs, followed by a lunch rich in fiber, good fats, and protein, such as chicken or soup [[1]]. This balanced diet can help provide a natural energy boost and sustain you throughout the day.
Staying Hydrated
Drinking enough water is essential for maintaining energy levels. Dehydration can lead to fatigue, headaches, and decreased productivity. Experts recommend monitoring the frequency of urination and the color of urine, which may indicate dehydration if it’s dark [[1]]. Making water easily accessible and drinking regularly can help prevent dehydration and maintain energy levels.
Simplifying Decisions
Decision fatigue is a real phenomenon that can weigh us down and lead to feelings of tiredness. By creating a routine that limits the number of daily decisions you need to make, you can conserve mental energy and reduce fatigue [[1]].
Getting Moving
Exercise is a natural energy booster that can help increase alertness and improve sleep quality. Dr. Foster recommends doing exercises that raise your heart rate and get you out of breath to ensure the most benefits [[1]]. Walking is a great way to get started, and you can aim to do it daily to feel more alert and focused.
Decluttering Your Space
Clutter can lead to huge stress, which can contribute to fatigue. Psychologist Dr. Meg Arroll suggests cleaning in stages to make the task less overwhelming and reduce stress [[1]].
More Natural Energy Boosters
In addition to these practical steps, there are many other natural energy boosters you can try. These include:
Chewing gum to increase alertness and focus [[2]]
Taking a quick nap to recharge [[2]]
Exercising regularly to improve overall energy levels [[3]]
Finding the best foods for your body to fuel your energy needs [[2]]
Feeding your gut with probiotics and prebiotics to support energy production [[2]]
Avoiding blood sugar spikes and eating regular meals to maintain energy levels [[2]]
Conclusion
Improving your energy levels requires a combination of healthy habits, including a balanced diet, regular exercise, and stress management. By incorporating these practical steps into your daily routine, you can boost your energy levels and feel more alert, focused, and productive.
References:
How to have more energy
Boosting Energy Levels: 16 Practical Steps to Improve Your Daily Energy
Are you tired of feeling sluggish and lacking energy throughout the day? You’re not alone. Fatigue is a common complaint that can affect anyone, regardless of age, lifestyle, or underlying health conditions. The good news is that there are many practical steps you can take to improve your energy levels and feel more alert and focused.
1. Thinking About Your Daily Calories
Choosing the right foods can make a significant difference in your energy levels. Dr. Jeff Foster, medical director at h3health
