We are faced with another epidemic in the modern world: burnout. People complain of being tired for no particular reason and don't know how to remedy the situation. It's no wonder so many people feel this way with the amount of weight that most of us carry on our shoulders. However, since we all have to find a way to live in this world, how can we thrive rather than just survive? How can we have more energy to handle our responsibilities without feeling burned out?
If you go to a grocery store, you will see tons of products, from pills to powders to energy drinks that claim to increase your vitality. However, most energy drinks only increase your energy due to two ingredients: caffeine and sugar. With so many unhealthy products, how can you filter out the harmful ones and refine the ones that will actually benefit your health? We'll go over some of the best things you can do to give yourself more energy below.
10 WAYS TO INCREASE YOUR ENERGY NATURALLY
REDUCE YOUR STRESS.
Stress can drain your energy pretty quickly because stress causes cortisol to be released in the body. This hormone triggers a fight or flight response, which is intended to prepare you to act against a threat. Cortisol by itself is not a bad thing, but too much can lower your immune response and make you feel drained.
In order to have more energy, it is important to manage stress in your life. Make a list of everything that stresses you out. In a separate column, write a solution for each of those stressors. How can you reduce stress from work, family, relationships, finances, etc.?
Another solution to stress is to make time in your day to relax. Meditation, yoga, exercise, taking a hot bath, or listening to relaxing music before bed can help you distract yourself and get into Zen mode, at least for a while.
DON'T BE ADDICTED TO WORK.
Many people say that the main source of stress in their life is work. Work demands a lot of energy from us, especially if we work overtime. If necessary, try reducing your hours at work to have more energy for other things, such as exercise, family time, and hobbies that you enjoy.
Also, try to delegate at work so you don't have so many responsibilities that weigh you down. Work can certainly be mentally exhausting. You must put yourself first at some point to protect your energy and your mental health.
MOVE YOUR BODY.
Exercise offers many benefits for the human body, including improving energy levels. You have more energy to exercise for a number of reasons. For one thing, it increases endorphins, feel-good hormones that are released when the body needs a quick burst of energy to function. This is where the term "runner's high" comes from. Endorphins induce a feeling of euphoria that provides a natural high.
Exercise also increases the health of your heart, which can increase your stamina. Because less energy will be needed to perform daily tasks once your stamina increases, you will have more energy left for other tasks.
Additionally, exercise promotes better sleep, which will help you feel sharper and fresher every day. A study published in April 2015 in the Journal of Sleep Research studied people with insomnia who exercised for at least 150 minutes each week doing moderate intensity workouts. The researchers found that the participants had less severe insomnia symptoms as well as increased moods when they exercised the recommended amount.
Additionally, regular exercise has been shown to increase focus and remove "brain fog." According to a study of older adults published in April 2016 in Oxidative Medicine and Cellular Longevity, a 24-week program of moderate intensity aerobic exercise improved brain functions, such as concentration. A more precise focus will allow you to have more energy throughout the day because your brain will work better.
Exercise can also eliminate symptoms of depression and anxiety, allowing you to have more energy because your mind will be calmer and more focused.
DO NOT SMOKE.
Most people know that smoking hurts your health in many ways, but did you know that it can also drain your energy? Not only does your body have to work harder to pump blood and deliver oxygen to your brain, but smoking can cause insomnia due to the nicotine in cigarettes. Nicotine is a stimulant, so smoking later in the day can lead to restless sleep. Also, even when you fall asleep, the chemicals in cigarettes can make you wake up in the middle of the night with cravings.
Since most people suffer from a lack of sleep, this advice may seem counterproductive. However, most people spend a lot of time in bed without sleep, which can make it difficult for your body to know how much sleep it really needs. So to solve it, you need to restrict your sleep for a while until your body falls into a natural cycle where you feel totally rested the next day.
Here are some tips on how to get started:
-Don't take a nap during the day.
-Start with four hours of sleep and work your way up.
-If you slept well during those four hours, add 15-30 minutes each night until you feel fully rested when you wake up the next day.
-If you find yourself waking up in the middle of the night, don't lie in bed and wait until you fall asleep. Get up and read a book, make tea, or do something else that makes you sleepy.
EAT HEALTHY FOODS.
Avoid eating a lot of processed foods with refined starches and sugars, as your body depletes them quite quickly. This means that while you will feel a burst of energy, you will also feel quite fatigued after you have exhausted it. Eat mostly whole foods like grains, fruits, vegetables, avocados, nuts, seeds, fatty fish like salmon, and whole dairy products. Try to eat small meals frequently so your body gets a constant supply of nutrients; you will have more energy doing this than eating three meals a day.
KNOW WHEN TO CUT WITH THE USE OF TECHNOLOGY.
Research shows that heavy use of technology, especially before bed, can disrupt your circadian rhythm and affect melatonin production, which can lead to insomnia and other sleep disorders. The widespread use of cell phones, tablets, and computers makes it difficult for the body to discern between night and day. We are very attached to these devices. Many people use their phones until bedtime. Some people even find themselves waking up in the middle of the night to check their phones!
To combat this growing problem, try limiting your use of technology later in the day. After about 6 pm, don't watch TV, use your phone, or connect to the computer. It may seem daunting, but you will get used to it after a couple of weeks. You'll have more energy the next day as you won't be exposed to as many artificial lights at the end of the day.
Technology doesn't just affect sleep either. Too much technology has been linked to other health problems, such as depression, anxiety, fatigue, eyestrain, neck pain, memory problems, and many other conditions. Our cell phones have practically stuck to our hands. While they provide convenience, they could be doing more harm than good. Try to use your phone or computer only when you need it and not just out of habit or when you are bored.
LIMIT ON ALCOHOLIC BEVERAGES
Alcohol is a sedative, so if you want more energy, limit your alcohol intake. Avoid it especially in the middle of the day when you usually have things to take care of. Also, drinking near bedtime is not ideal. Alcohol can affect your sleep cycle by causing spikes in your insulin levels, which can cause you to wake up in the middle of the night. If you drink, try to drink earlier in the evening and limit yourself to one or two drinks.
DRINK WATER MORE OFTEN.
Many people suffer from chronic dehydration and don't even know it. We have replaced water with sports drinks, coffee and other sugary drinks that do nothing for our health and end up making us thirstier. Water really gives you energy by hydrating your cells and helping with various bodily functions. It is important to drink a lot throughout the day. Try to take a reusable water bottle to work and refill it several times a day.
SPEND MORE TIME OUTDOORS.
Many people wake up to an alarm every morning. However, sunlight and fresh air can provide a much more relaxing and natural way to start. Nature provides one of the most natural energy enhancers. Since most people have access to a park or even a sidewalk in their neighborhood, this is one of the easiest ways to have more energy. Before work or school, take a walk around your neighborhood or drive to a nearby park. Even if you only have 15 minutes, you will feel much more refreshed to start your day.
FINAL THOUGHTS ABOUT HOW TO GET MORE ENERGY
Many people look to coffee or other stimulants for more energy, but the tips listed above can provide longer-lasting energy. Also, these natural energy boosters don't cause your body to crash later.
In general, try to live more naturally by getting plenty of fresh air, eating healthy, moving your body, and turning off the media a couple of hours before going to bed. You will begin to notice an increase in energy and overall health, which will make you feel happier and more alive.