Natural Ways to Boost Your Energy
Are you always tired and sluggish, even after a good night’s sleep? When you struggle with activities you used to handle easily, it is a sign you need a boost in energy. Unfortunately, wellness stores today contain various vitamins, herbs, supplements and other elements labelled as energy boosters. But these items have little to no evidence supporting their claims on energy boost.
Instead of settling for supplements with a quick, high and immediate wear-off, read on for 9 natural and holistic ways to boost your energy.
Get Enough Sleep
Today’s busy lifestyle might force you to prioritise deadlines rather than getting enough sleep time. Sometimes, even after completing specific tasks in advance, you may find yourself eager to watch that favourite late-night show or movie.
Depriving your body of enough sleep means you’ll stay grumpy the next day, a fact that can impair your mental processes if continued for a long time. While there is a more specific measure of how much sleep is enough, doctors advise taking at least 7 to 9 hours per night.
However, it is not just about sleeping but about getting quality sleep. If you struggle sleeping, you can tune in to relaxing music, read a book, or take a refreshing bath with CBD salts. You also need consistent, regular sleeping and wake-up times for good-quality sleep. But blue lights from mobiles and computers also impact the quality of sleep. So, ensure you reduce screen time before getting to bed.
You can also take CBD sleeping pills to get quality sleep.
Drink More Water
Dehydration impacts not only your energy but also your mood and brain function. Water is the only nutrient found to enhance and sustain most endurance activities of the body. The human body constantly loses water differently through sweat, urine, and breathing.
Moreover, water is also an important aspect of almost all body fluids. If you are short of fluids, the first sign is always a feeling of fatigue. If keeping up with the 8 glasses a day rule is tough, ensure you have light-coloured urine and don’t feel thirsty.
Older adults hardly feel thirsty. This means they need to take more water to stay hydrated. Make it a habit to walk to the water dispenser every few hours for a water refill more frequently. Walking down the hall every few hours to rehydrate will also keep you awake if you work from home or at the office.
Eat Balanced Diets
A balanced diet supplies your body with the necessary nutrients for optimal functioning. This includes maintaining consistent energy levels all day. For a steady energy release, your meals must have carbohydrates for the fast energy release. It must also contain proteins and fats to give a longer-lasting energy.
Similarly, you need to take vitamins and minerals that are significant for energy metabolism in the body. In this case, the B vitamins such as B-12, folate and biotin, often sourced from fruits, nuts, seeds, dairy products, and seafood, have significant roles in energy metabolism. On the other hand, the minerals are useful in oxygen transportation, which is important for energy production across different body cells.
Foods rich in fibre, such as whole grains and some fruits and vegetables, are also important for healthy digestion. With a healthy digestive system, the body can take in the necessary nutrients for energy metabolism easily.
Some studies also show that anxiety, poor attention and fatigue are also common reactions to skipping meals. So, besides eating nutritious meals, you must ensure you take enough food to refuel your energy during the day.
Limit Your Sugar Intake
Although sugary foods are the easiest to reach when you feel tired, they have short-term boost results that wear out almost immediately. This leaves you much tired and weaker than you were because of the sudden spike and crash in sugar levels.
Moreover, most sugary foods and drinks are associated with high empty calories that often lead to weight gain, type 2 diabetes and potential heart diseases. Each of these conditions impacts your general health and energy levels. So, instead of sugary foods, trade them for foods with proteins, fibre, and complex carbohydrates such as beans, fruits, and vegetables.
Exercise More Frequently
Exercising helps your cells burn more energy and circulate oxygen and necessary nutrients to muscles and tissues across the body. This leaves you more alert and energised, especially if you are consistent with the exercise.
You don’t need intense body moves to achieve the desired energy levels. You can walk around the neighbourhood, take a few minutes to dance, or do some simple sit-ups, push-ups, and squats. The idea is to incorporate simple activities that match your preferences into your routines.
It may seem more tiresome when starting off, but over time, you’ll start to feel the energetic benefits kicking in. Research says adults aged 18 to 60 need around 75 minutes of moderate activity weekly. You can break down this to a few minutes every day or to slightly engaging activities 2 days a week.
Exercising also guarantees better sleep, which means more health benefits.
Practice Stress Reducing Techniques
It is common to feel stressed, anxious, and overwhelmed. But you should not let the stress take a toll on you as it causes chronic fatigue, leading to reduced energy levels. For the most ideal technique, you must first identify what commonly leads to stress and how you can best manage it.
Some key causes of stress are everyday life situations, whether at school, work, or house chores. Others are sudden changes in life, such as losing a job or trauma following an accident. Depending on the cause of stress, removing the entire source of stress may not be easy. But there are different ways to diffuse the stress. You can go out for a walk, visit a psychologist, join a support group, take time to relax, read or hang out with friends or relatives.
Similarly, understanding that stress is part of life also means you can try different meditation techniques as they help reduce anxiety, ensuring a healthy lifestyle.
Get Adequate Sunlight Exposure
Safe sunlight exposure stimulates the production of vitamin D from the skin, an essential element for energy metabolism. Taking time in the sun also helps reduce depression and stress symptoms, which have a great impact on energy levels.
This is possible through the sun’s significance in the release of serotonin hormone, which is associated with a mood boost and improved energy levels. However, you don’t need prolonged hours of sunshine; a few minutes is enough to avoid skin damage.
According to the NIH, research has found evidence that smoking causes insomnia and, therefore, shorter sleep duration. And depriving your body of the needed rest means a greater impact on the needed energy levels.
Smoking affects the amount of oxygen and nutrients reaching your cells, muscles and tissues in the brain. This means increased feelings of fatigue and reduced energy levels. Even when you sleep, you are most likely to wake up in the middle of the night with cravings for a round of cigarettes.
Therefore, quitting smoking improves oxygen transportation across the body, hence better energy levels, while also guaranteeing you an improved overall health. If you are addicted to smoking, CBD vape products may be the best alternative to help with your smoking cessation. But first, consult with a healthcare provider to guide you appropriately.
Limit Alcohol Intake
Alcohol has sedative effects that may initially make you feel relaxed and sleepy.
However, the result of drinking alcohol is a disrupted quality of sleep and feelings of fatigue, leaving you low on energy the next day.
Alcohol can also affect your blood sugar levels, causing fluctuations that may lead to energy crashes.
Moreover, being a diuretic, alcohol may increase urine production, potentially leading to dehydration. This, too, may have fatigue effects, cause headaches, and affect energy levels.
To avoid these effects, stop taking alcohol past 5 p.m. if you want your body to replenish its energy levels at night. You must also reduce the intake since excessive consumption may impair muscle function, make physical activities hard, and still affect your mood.
You may take CBD-infused drinks as an alternative to alcohol. But beware CBD drinks don’t have direct replacement benefits for alcohol. Instead, the drinks contain potential therapeutic effects such as stress reduction and promote relaxation without the high effects of alcohol. So, the benefits of CBD drinks are essential in ensuring optimal conditions for needed energy production in the body.
Using these natural strategies makes it easy for your body to make long-lasting energy for a healthy, lively, energetic life.
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