Go to the store, and you’ll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there’s little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips that can naturally boost your energy levels.
Over the last decade or so the popularity of products promising to boost your physical and mental energy levels have soared. Everything from multi vitamins, herbs, and chemical based supplements have seen their sales increase and have become a part of our daily diet. But the truth is there is little to no scientific everything that many of these actually work, in fact some even put our health in danger if not taken as part of a holistic lifestyle change.
Thankfully nature has provided us simple things we can do to boost our own natural energy levels without the need for supplements. Here we have listed nine simple things you can do:
1. Manage your stress levels
Reducing stress frees up a huge amount of mental and physical energy so you can do the things you love and enjoy. You can join a support group, see a pychotherapsit or try meditation, yoga or tai chi. Some people have even found friendly chats with someone close to be greatly reduce stress.
2. Prioritise your commitments
Over commitment is one of the major causes of fatigue. Try prioritising your professional and social obligation in terms of “must do’s”, listing your most important at the top. Leave the less important ones for days when you have spare time. It is also helpful to ask for help at work when necessary.
Exercise is the best sleep therapy. It promotes energy production and more efficient oxygenation at a cellular level. This results in a more positive mood, better physiological activity and a good nights sleep. Walking daily at moderate pace is sufficient to experience overall benefit.
4. Stop smoking
Smoking is a danger to your health. It decreases your energy levels and compromises optimal function. The nicotine in cigarettes stimulates the heart rate, increases blood pressure, and actives unhealthy brain-waves which inhibit your ability to get a good nights sleep. Once your do fall asleep, you may wake up craving a smoke because your body is addicted to the toxic contents of the cigarette.
5. Manage your sleep patterns
If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping.
A lot of us spend too much time trying to fall asleep. If you think you are not getting enough sleep, try sleeping less. By determining how much time you actually need to sleep, it will reduce the time you spend in bed not sleeping.
This exercise promotes healthier restful sleep patterns and assists you in falling asleep quicker. Try the following:
- Do not nap during the day.
- On the first night, go to bed later than normal and sleep for only four hours (set an alarm and get out of bed).
- Add another 15-30 minutes the following night, but ONLY if you feel that you slept well during those four-hours.
- Keep adding small increments to your sleep allowance if you are having restful sleeps.
6. Eat for vitality and energy
Consuming healthy is the best way to promote energy production. To avoid lethargy and spikes and dips in energy eat foods that release sugar (energy) slowly into our body. These foods are referred to as having low glycemic index (low G.I) and include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive and coconut oil. In general, avoid high-carbohydrate and high sugar foods. Proteins and fats have glycemic indexes that are close to zero.
7. Drink caffeine at appropriate times
Caffeine is great for sharpening mental alertness and boosting your energy levels, but these can also cause disruption to your sleep pattern and natural energy cycles. So use it carefully and ideally in the morning, so by evening the effects wear off allowing you to have an uninterrupted natural sleep.
8. Avoid Alcohol
We should overall lower our alcohol intake as it is one of the major causes of energy loss. The sedative effect of alcohol blocks our neurotransmitters effecting our mental clarity, this also inhibits our motor skills and control. If you are going to drink, do so in moderation at a time when you don’t mind having your energy wind down.
9. Be one with water
Our body is made up of nearly 70% water. It is the most essential nutrient we need to maintain and enhance our natural energy levels. Our body functions optionally when it is well hydrated. Hydration helps keep our internal organs supple and remove toxins and wastes that can block our energy levels and prove harmful. Fatigue is the body’s way of telling us we are short of water. So keep hydrated with natural water.