Everyone knows what it’s like to feel totally wiped out – when you’re so tired that you can’t even get excited about a new movie, a great sale, or hanging out with friends. But sometimes, it’s not about being completely exhausted. Instead, you might just feel a bit low on energy, not really tired, but not as eager to do things you used to enjoy either.
You might find it tough to focus, get easily annoyed, and lose patience quickly, even with small problems, according to nutritionist Samantha Heller from New York University.
If this sounds like what you’re going through, don’t worry. There are a lot of things that can make us feel this way, both obvious and not so obvious ones. The good part is, there are ways to get your energy back.
We talked to some health experts and put together a list of the top 10 ways to boost your energy. Try a few or try them all, and you’re likely to start feeling more energized.
Top 10 Ways to Boost Your Energy Levels
Feeling drained despite maintaining a balanced diet? It could be due to a slight deficiency in magnesium, a vital mineral for numerous bodily functions, explains nutrition expert Heller. Magnesium plays a crucial role in over 300 biochemical reactions, including the conversion of glucose into energy. Even a minor dip in magnesium levels can lead to a noticeable decrease in energy.
Research conducted at the Department of Agriculture’s Human Nutrition Research Center in Grand Forks, ND, sheds light on the consequences of magnesium deficiency. Women with lower magnesium levels exhibited higher heart rates and required more oxygen during physical tasks compared to when their magnesium levels were restored. This increased physiological strain can gradually leave you feeling depleted over time.
To ensure you’re meeting your magnesium needs, aim for a daily intake of around 300 milligrams for women and 350 milligrams for men. Here are some dietary tips recommended by Heller:
- Nuts for Energy: Incorporate a handful of almonds, hazelnuts, or cashews into your daily diet to boost magnesium intake.
- Whole Grains Power: Opt for whole grains, especially bran cereal, to increase your magnesium levels.
- Fish for Vitality: Include fish rich in magnesium, such as halibut, in your meals to support energy production.
Energize with Exercise
Contrary to common belief, physical activity can actually revitalize you when you’re feeling fatigued. Walking, in particular, stands out as an accessible and effective way to boost energy levels, according to Dr. Rita Redberg, a science adviser to the American Heart Association’s “Choose To Move” program.
Research by Dr. Robert Thayer at California State University confirms the energizing effects of a brisk walk. A mere 10-minute stroll not only increases immediate energy levels but also sustains the boost for up to 2 hours. Moreover, committing to daily walks over a three-week period can significantly elevate both your mood and overall energy.
3. Boost Your Energy with a Quick Nap
Have you ever felt mentally drained after a long study session or a busy day? Well, taking a short power nap, about 60 minutes long, can help you recharge your brain. Research has shown that this nap can undo the tiredness caused by too much thinking and even help you remember things better.
4. Start Your Day Right with Breakfast
Skipping meals, especially breakfast, isn’t a good idea if you want to stay energized. Eating breakfast in the morning gives your body the fuel it needs after sleeping all night. It’s like giving your body a jumpstart for the day. Studies have found that people who eat breakfast feel happier and more energetic throughout the day. And remember, it’s important to eat regularly throughout the day to keep your energy levels up.
5. Beat Stress and Anger to Stay Energized
Feeling stressed or angry can really zap your energy. When you’re stressed, your body uses up a lot of energy dealing with those anxious feelings. And holding in your anger can be exhausting too. That’s why it’s important to find ways to relax. Exercise is great for some people, but others might prefer quieter activities like listening to music, reading, or chatting with friends. Whatever helps you unwind will give you a much-needed energy boost.
6. Stay Hydrated and Limit Alcohol
Sometimes, our bodies confuse thirst with hunger, making us feel tired when all we need is a drink of water. So, when you’re feeling fatigued, reach for a refreshing glass of water. This is especially important after exercising, when your body craves fluids. On the flip side, if you often feel tired even after a good night’s sleep, try cutting back on alcohol before bedtime. While alcohol might help you fall asleep, it can disrupt your deep sleep, leaving you feeling less rested even after a full night’s sleep.
7. Opt for Whole Grains Over Sugar
Maintaining steady blood sugar levels is crucial for sustaining energy throughout the day. Sweet foods cause a quick spike in blood sugar, giving you a sudden burst of energy. However, this is followed by a rapid drop, leaving you feeling drained. Instead, focus on whole grains for a slow and steady release of energy. Whole grains help keep your energy levels consistent and balanced, reducing fatigue by the end of the day. Research shows that incorporating more whole grains into your diet can improve your body’s sensitivity to insulin, ensuring a steady energy supply.
8. Fuel Up with Power Snacks
Snacking smartly can boost your energy levels between meals. Opt for snacks that contain protein, a bit of healthy fat, and some fiber. For example, enjoy peanut butter on whole-wheat crackers or yogurt with a handful of nuts. The carbohydrates in these snacks provide a quick energy boost, while the protein and fat help sustain your energy levels, keeping you feeling alert and focused throughout the day.
9. Boost Your Energy with a Latte
Need a quick energy boost? Swap your regular cup of coffee for a low-fat latte, suggests Ayoob. The milk in a latte adds protein, giving you extra energy along with a dose of calcium for strong bones. To make it even more satisfying, pair your latte with an ounce of almonds. The healthy fats in the almonds will keep you feeling full and energized, making it feel like a special treat!
10. Keep an Eye on Your Health
If you’re constantly feeling low on energy, even after a good night’s sleep, it’s essential to check your health. Heller advises talking to your doctor about getting a blood test to check your thyroid function and complete blood cell count for signs of anemia.
Thyroid issues, especially common in women after childbirth or during perimenopause, can cause persistent fatigue. A simple blood test can determine if your thyroid is the culprit, and if so, medication can help get your body back on track.
Anemia, characterized by a low count of red blood cells, can also lead to fatigue because your body isn’t getting enough oxygen. This condition may occur, particularly in women with heavy menstrual cycles. If diagnosed with anemia, appropriate treatment can help restore your energy levels and overall well-being.
Summary
In summary, optimizing energy levels is within reach through mindful lifestyle adjustments. Consistently staying hydrated, fueled by balanced nutrition, and engaging in regular physical activity form the cornerstone of sustained vitality. Managing stress effectively and prioritizing quality sleep are equally crucial elements in maintaining optimal energy levels. Moreover, seeking guidance from healthcare professionals for personalized nutritional advice and comprehensive health assessments can provide invaluable insights into potential underlying factors affecting energy levels. By proactively addressing these aspects of wellness, individuals can unlock their full potential for vitality and enhance their overall quality of life.
