In our busy world, an extra boost of energy never hurts. This is especially true for the 10-15% of people who say they regularly feel run down. Usually it isn’t a singular issue that leads to exhaustion but rather several overlapping habits that are keeping your body from fully recovering from daily activity.
If you are trying to lose weight the healthy way, energy is important for both your willpower and wellbeing. Making a few enjoyable adjustments could be all you need to power through the day.
Breakfast really is the most important meal because it revs up our engines, helps us fill up with fuel and keeps blood sugar levels in check. The latter point is much more important than many people realize. When you forgo breakfast you’re much more likely to experience spikes and drastic drops in blood sugar throughout the entire day. Spikes in blood sugar are met with a rush of insulin to control it, and this can cause your energy levels to crash.
A protein packed breakfast is the easiest way to keep blood sugar levels regulated. Follow it up with several small meals and snacks to feel energized all day.
Get Deep Sleep
Sleep is needed for the body to recharge. If you aren’t getting enough in general that’s a problem, but if your sleep is regularly interrupted that can also lower your energy levels. There are four stages of sleep that are cyclical. Deep sleep happens in the last two stages of sleeping, and it’s the most effective at warding off sleep drive during the day. It’s important to go through these stages multiple times in a night because the most impactful deep sleep happens within the first two cycles. If you are constantly waking up you may not be getting enough deep sleep even if you hit the sheets for 7-8 hours a night.
Dehydration is an instant energy zapper. Even mild dehydration will have you dragging your feet no matter how much you exercise. On top of that dehydration will also inhibit your ability to think clearly and affects your mood. How do you know you’re mildly dehydrated? If you feel thirsty your body is already dehydrated. You don’t necessarily have to drink eight glasses of water a day, but it is important to hydrate every few hours.
Get Out in the Sun
Artificial, fluorescent lighting could be draining your energy. Employers are paying attention to new studies that show artificial lighting can negatively affect productivity. A Swiss neurologist found that natural light has the opposite affect. Study participants that spent time out in the sunlight were more alert and less likely to feel sleepy in the late afternoon and early evening.
Meditate Each Morning
A little bit of relaxing me time never hurt anyone, and it can have a positive affect on your energy levels. Starting your day with just 5-10 minutes of meditation has many health benefits, including increased energy levels. The main reason meditation is so great at upping energy levels is because you’re more focused on breathing deeply. When you take shallow breaths you aren’t getting enough oxygen in your body. Deep breaths will flood the body with oxygen helping cells repair themselves, lowering the heart rate and increasing blood circulation – all of which can help you increase your energy.
These are just five easy ways you can start feeling more energized instantly. Tonight get a good night’s sleep, then tomorrow wake up and have a healthy breakfast after meditating for a few minutes. At work keep a bottle of water at your desk as a reminder to drink up, and take it with you on a short afternoon walk outside. You’ll be amazed at how much more energized you feel throughout the day.