Feeling tired has become commonplace, however, the fatigue does not need to be accepted as the norm. There are many simple, consistent daily behaviours that can lead to increased levels of energy, without relying on large amounts of caffeine and quick fixes. The following are 10 simple daily behaviours, which are scientifically shown to be natural and effective, that can boost your energy and improve your vitality.
1. Start Your Day With Hydration
When you wake from sleeping, you are slightly dehydrated; and even a small amount of dehydration can lead to tiredness and fatigue. When you drink a glass of water when you first get out of bed in the morning, it will boost your metabolic rate, rehydrate your body, and help you feel more alert and awake.
2. Start Your Day Right with Morning Sunshine
By exposing yourself to natural daylight in the first hour after waking up, your body can set its circadian rhythm. You will feel more awake during the day and sleep better at night if you do this regularly. Try to spend 5 to 15 minutes outside or near a window in the morning sun for this benefit.
3. Start Your Day with a Healthy, Energizing Breakfast
Sugar-based breakfast items can cause your blood sugar levels to quickly rise and fall, which is why you should avoid them. Instead of that type of food, try combining proteins, healthy fats, and complex carbohydrates for breakfast. Examples of this would be eggs on whole grain toast, Greek yogurt with nuts, or oatmeal with fruit. All of these types of foods will keep you well-filled throughout the morning, preventing you from getting hungry too soon.
4. Get Your Body Moving Every Hour
When we sit for long periods of time, our circulation and energy systems are hindered. To combat this, follow the “60-2 Rule.” That is, every hour set aside at least 2 minutes to do some sort of activity. This could include stretching, walking, or light mobility work. These small bursts of energy can re-energize both your body and mind.
5 Practice Deep Breathing
Taking a few purposeful deep breaths increases the oxygen flowing to your body and helps to immediately improve alertness. Use the 4-4-4 breathing technique: take a 4-second inhale, hold for 4 seconds, and exhale for 4 seconds. Repeat this for a total of 60 seconds whenever you find yourself feeling lethargic.
6 Energy for Whole Foods
Your food choices directly impact your body’s energy level. Draining foods that are processed are not good for your body, whereas whole foods such as vegetables, fruits, lean meats, whole grains, nuts, and beans give your body a slow steady supply of energy throughout the day. Consuming nutrient-dense foods keeps your metabolism active and stops fluctuations in energy.
7 Staying Hydrated
Often, energy drops are attributed to dehydration as opposed to fatigue. Always keep a bottle of water nearby so you can sip water constantly during the day. If you are exercising or in hot conditions, you may need to replace the electrolytes you lose.
8 Taking Breaks
The ideal way for your brain to perform is in spurts. After working for an extended period of time (60 to 90 minutes), take a short break to recharge your batteries. Walking a short distance, stretching, or taking a short mental break will help you to reduce burnout while significantly increasing your afternoon energy.
9 Avoid Afternoon Caffeine and Sugar
While it may feel great for you to have a little caffeine or sugar in the afternoon, the reality is that you will experience an energy slump soon thereafter. Instead of reaching for these items, try getting a lift from herbal teas, a small handful of nuts, fruit, or dark chocolate.
10.Reduce Light and Electronics at Night to Promote Better Sleep
The best natural source of energy is a good night’s sleep. Create a bedtime routine that includes dimming the lights, not looking at screens for at least one hour before bedtime, stretching, and reading a book. Keeping the same sleep routine every night will allow your body to recover and recharge for each following day.
Conclusion
You do not have to completely change your lifestyle to increase your energy levels naturally; however, it is important to create small but meaningful, new habits in your life. Pick a couple of the habits from this article and add them into your life gradually. If you do this consistently, you will notice an improved alertness and balance, and you will have naturally increased your energy levels. Let me know if I can help you format this into a blog post, provide you with SEO keywords, and write a short teaser for Facebook!.
