How’s your energy level? Or in the vernacular of a popular milk commercial — “Got energy?” A recent survey indicates that 38% of adults feel low on energy at least four days a week. To compensate many people rely on artificial stimulants like energy drinks or coffee to power through the day. However, these attempts work as a “band-aid” without addressing a more natural and lasting solution to the problem.
Our bodies need energy in order to perform basic functions like breathing, digestion, physical activity, cellular growth, and repair – which suggests that your daily life can be significantly affected without adequate energy. Physical performance, cognitive function, mood, overall well-being, and social and work life, are all areas that can be impacted by low energy levels.
In some cases, persistent low energy levels (fatigue) may be the result of an underlying condition that needs medical attention. Scheduling a checkup with your medical professional may help you get the answers you need. Most cases of low energy levels, however, can be overcome by adopting healthy lifestyle habits. Check out the tips below to become re-energized.
Boost your energy and enhance your life with these strategies:
- Reduce and manage stressors. Stress, especially chronic stress, can be a huge energy drainer, leading to physical and mental fatigue. You probably know that there is no such thing as a stress-free life. However, adopting strategies for reducing and better-managing stress can greatly decrease the energy drain that stress can have. Consider everything in your life that is a cause of high stress and ask yourself how you can reduce and/or eliminate those things.
- Get adequate sleep. Getting sufficient, quality sleep helps eliminate fatigue and enhances your body’s ability to make ATP (adenosine triphosphate), your body’s energy molecule. Adults need 7-8 hours of sleep each night. A good night’s sleep can leave you feeling refreshed and energized.
- Exercise. Regular exercise significantly boosts energy levels by increasing respiration and blood circulation, improving cardiovascular function, and accelerating the release of hormones like endorphins (natural mood enhancers that reduce stress and fatigue).
- Drink plenty of water. Water helps boost energy by flushing out toxins from the body, enhancing blood circulation, and transporting oxygen and nutrients. Proper hydration is essential for good cell function, which helps to relieve fatigue. Most adults need 8 to 10 glasses of water daily. More may be required if you lose lots of water through profuse sweating.
- Eat good nutrition. Food with very little nutritional value may make you initially feel good, but eventually leave you feeling sluggish. This is because those types of food – typically refined, high-fat, low fiber – drain the body’s resources to digest them. Choose nutritionally dense, whole foods like fresh fruits and vegetables, whole grains, nuts, seeds, and legumes. These foods are rich in energy-producing vitamins, minerals, antioxidants, and phytonutrients.
- Avoid toxic substances. Many people drink alcohol to relax, but there are several ways that alcohol negatively affects your energy levels. Instead of bringing about relaxation, alcohol can lead to fatigue and reduced performance. Alcohol also reduces the quality of your sleep, disrupts nutrient absorption, and causes dehydration. Other toxins to avoid, that negatively impact energy include tobacco products.
- Live a purposeful life. A strong sense of purpose leads to increased motivation and higher energy levels. This can also result in enhanced resilience and a greater ability to handle stress. Research reveals that people who live with purpose tend to have a healthy immune system and sleep well, contributing to higher energy levels. This may take some introspection to rediscover your values and goals in life.
Let’s face it: When you have no energy, life is a drudgery. No one wants to drag (or push) themselves through each day. But when you have plenty of energy you’re able to experience more vigor of life and are able to be more productive. If you’ve been running on low why not try these strategies to boost your energy?
Sources:
- https://nypost.com/2024/01/05/lifestyle/feeling-burnt-out-survey-reveals-how-americans-increase-their-energy-levels/
- https://www.health.harvard.edu/healthbeat/how-sleep-boosts-your-energy#:~:text=Sleep specialists believe that the,ATP, the body's energy molecule.
- https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/purpose-and-mental-health#:~:text=Studies show that those with a purpose,and addressing health issues when they arise.
- Photo by: Freepik