Summertime is here, and you may have plans to have the time of your life. However, if there’s one thing that could slow you down, it’s not having enough energy to keep your engine going. You may have heard of different ways to boost your energy levels such as by eating a fruit a day or drinking water, however, may not be convinced regarding its effectiveness. You should know that a lot more goes into ensuring your body has enough energy to keep you going throughout the day and it often requires a combination of things. In the event that you want to make a few lifestyle changes to make sure you’re less lethargic, this article is going to help by suggesting seven ways to keep your energy levels high.
Check Your Iron Levels
One of the first things you should do if you find you wake up feeling like you did an insanity workout in your dreams and you’re constantly yawning throughout the day, is check whether your iron levels are high enough. You can do this by visiting your doctor or a medical professional and having them run a few tests. They may find that you have an iron deficiency which often causes your energy levels to drop. Some signs that you may have an iron deficiency include feeling exhausted as iron deficiency causes less oxygen to reach your tissues depriving your body of energy, having heavy periods, becoming short of breath, and experiencing headaches. If you do find that you have an iron deficiency, you may need to take supplements or eat foods that are rich in iron. Hopefully, by doing so you should find that you feel a lot better. If you don’t have an iron deficiency, however, there are still many suggestions of energy boosters below.
It may seem as though the world is going to end if you don’t stay up that extra hour to finish a deadline or do a little bit more work, but it’s likely that you’re going to be less productive than if you got adequate sleep and started again first thing in the morning. Getting enough sleep is key if you want to have the energy that you need. As you likely already know, eight hours is the recommended amount of sleep that you should have. As an adult, it can often seem impossible to get that amount of sleep as your days can often seem to have no beginning or end. However, if you don’t want to be walking around like a zombie every day, then sleeping is essential. On the contrary, it’s also advised that you restrict your sleep by avoiding napping during the day and sleeping for a duration that makes you feel well-rested, even if it’s fewer than eight hours if you want more energy. The idea should be to make sure that the quality of your sleep outweighs the amount of time you sleep for. Essentially, you should try different methods until you find that you begin waking up refreshed.
Be Consistent with Water Intake
Water has a track record of being good for the body, so it’s best if you aren’t drinking enough to increase your intake. Although the recommended amount is eight glasses a day, if you’re struggling with that, perhaps try increasing the amount you drink gradually. Water is one of the only nutrients that has been shown to enhance performance for some of the most demanding endurance activities, so no matter how busy you think your day is, water can likely do the trick. Some tips on getting yourself to drink more water every day include adding lemon, cucumbers, or tea leaves to your water, eating your water in fruits, and always carrying water in your bag. This should help you get more water in your system and hopefully, leave you more energetic and refreshed throughout the day. Aside from giving you increased energy levels, you should also know that drinking a lot of water has other health benefits like flushing out toxins, promoting weight loss, boosting the immune system, improving your skin, as well as preventing cramps and strains.
Avoid Excessive Alcohol Consumption
Alcohol is something some people choose to drink for different reasons. While some are social drinkers, others choose to consume it for purposes such as pleasure, stress-relief, or to relax. While drinking in moderation is okay, it is said that alcohol can affect your energy levels as well. You should, therefore, try and minimize your alcohol intake during the day if you want to feel more energized this summer. Alternatively, drinking towards the evening or when you’re ready to relax and unwind may be better. You should also note that drinking at night as a way to try and fall asleep quicker isn’t always the best solution as alcohol raises the body’s level of epinephrine which is a stress hormone that increases your heart rate and stimulates the body. This can, in turn, result in you waking up randomly during the night. Overall, drink in moderation and try to stay clear of alcohol abuse as it can be damaging to your overall health and life if caution isn’t taken. Some signs of alcohol abuse include regular cravings, sweating, blackouts, dizziness, negative changes in behavior, and delirium just to mention a few.
Try and do Away with Junk Food
As tempting and convenient as junk food and fast food may be, they aren’t the best option if you want to feel more energized. Your best bet may be to stick with foods that are high in energy so that you can feel livelier throughout the day. Some foods that are ideal when your objective is to increase your energy levels include almonds as they have magnesium and vitamin B, oatmeal since its rich in fiber, pistachios as they’re jam-packed with protein and fiber, as well as hummus and Greek yogurt. Some foods that may be in your best interest to avoid if you don’t want to end up lethargic and feel drained include too many bananas, white bread, red meat, candy, as well as sugary processed foods. If you find it difficult to resist these food items, perhaps try meal planning and keeping healthy snacks with you when on-the-go as well as around the house.
Whether you’re a gym enthusiast or not, the fact remains that working out is good for the body. It is also a great way to get a much-needed energy boost. In case you aren’t sure how this works, exercise gives your cells more energy to burn and circulates oxygen around your body. In addition to this, it can also help your body release stress hormones such as epinephrine and norepinephrine that when released in modest amounts, can do the trick of making you feel more energized. If you aren’t used to intense workouts, you can begin by taking walks. This could be in the morning before work, or in the evening around your neighborhood.
Other things you could do include getting a bicycle if you don’t have one already and riding to work if it isn’t too far. You can also find a gym buddy for a little motivation if you prefer the grit and sweat that takes place inside of the gym. The idea is to get your body moving and stay active. Although the mere thought of doing so may make you tired, you’d be surprised at the energy boost you’re likely to feel afterward. You can also try picking up a hobby that encourages you to keep active such as playing a weekly sport or joining a dance class.
Take on Less
Life can get quite busy especially if you’re the ambitious type who likes to get as much as done possible. Although ambition is great and so is productivity, you should try and ensure that you aren’t overdoing it as it could have adverse effects on your health and body. Everyone’s limits are different, but it is imperative that you know yours. If not, you may find that you are perpetually tired and energy deprived, leaving you cranky and also perhaps making you less productive than you could be. Some things you can do to preserve your energy through the day include taking regular breaks, meditating, and listening to your body when it’s telling you to slow down and rest. There is always tomorrow, so what should be a priority is making sure you have enough energy to put your best foot forward.
Energy is vital if you want to be able to partake in different activities, give your best at work, and feel good every day. As well as affecting you physically, feeling and being tired all the time can also affect you mentally. This can result in you feeling discouraged, unhappy, and less motivated in everything you do. However, hopefully, by applying some of the tips mentioned above and consistently adding them to your daily routine, you should find that you feel more energized than you have in past times.
Photo by Domenico Loia
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