I don’t know about you, but I don’t have the energy levels I had in my twenties. These days, even the thought of pulling an all-nighter and running purely on espresso makes me tired. The older we get, the more fatigue sets in. It may seem like you don’t have the energy to make it through the day like you used to.
So, what can we do to combat low energy? You’re in luck – there are countless ways to naturally boost your energy levels. No 5-Hour Energy required.
10 Ways to Naturally Boost Your Energy
Habit #1 – Keep Sleep Consistent
As tempting as sleeping in on the weekend is, resist. Our bodies function best when we maintain a consistent wake-up time. This, more than your bedtime, guides your circadian rhythm. That rhythm impacts the quality of your sleep and energy during waking hours. Aim to get at least seven hours of sleep each night, but focus on waking up at the same time every day, regardless of whether you “have” to get up.
Habit #2 – Drink Plenty of Water
If you know me, you know I harp on hydration. I’m convinced that the majority of us are chronically dehydrated without realizing it. Believe it or not, low energy is one of the first signs of dehydration. If you’re feeling inexplicably fatigued, you might need some H2O!
Habit #3 – Manage Your Workload
There’s nothing wrong with being ambitious. That said, overworking is detrimental to energy levels. Not only does a packed schedule limit rest time, but it creates a larger mental load. This isn’t just about your work day, either. It can also mean social obligations and self-imposed work. Be sure to scrutinize what you feel like you need to get done. Work on your priorities, and don’t overload each day.
Habit #4 – Consume Quality Fuel
I can’t overstate the importance of eating right as it relates to energy. Avoid processed, greasy, and sugary foods. The rare indulgence is acceptable, but making these foods a regular part of your diet will make you feel exhausted. Nutritionally barren meals won’t give your body much to work with. They’re processed quickly, inevitably leading to energy and blood sugar crashes. Your daily diet should consist mainly of whole, fresh foods and complex carbohydrates.
Habit #5 – Snack Smart
What snacks give a boost of energy? My recommendation is anything chock-full of Omega-3 fatty acids. This is “brain food”! Eat a handful of nuts and seeds. Snack of fresh fruits and vegetables, too. Hummus or nut butter can offer extra fiber and protein.
Habit #6 – Get Moving
When you’re exhausted, exercise is the last thing you feel like doing. But believe me, you’ll be glad you did it anyway. Part of the reason our energy levels decline with age is the loss of muscle mass. Regular exercise helps maintain muscle, increases blood circulation, and improves overall energy.
Habit #7 – Take a Breather
Thanks to our culture of infinitely scaling productivity, you might feel guilty about taking breaks during your workday. You might feel reluctant to use up your vacation time. But listen to me – take your breaks. Burnout isn’t worth it. Having the mental and physical energy to do what you must demands rest.
Habit #8 – Destress
How do you release stress? For me, I run. Nothing helps my shot nerves more than a runner’s high! For you, though, it might be meditation, playing a sport, working on a hobby, or spending time outside. Whatever helps you feel relaxed and at peace, make it a habit – not an occasional treat.
Habit #9 – Limit Alcohol Intake
A lot of people use alcohol to “take the edge off.” I won’t tell you not to indulge if you feel you can without overdoing it. But if you imbibe, do so when you don’t need energy. Alcohol has a sedative effect, so you’ll want to avoid drinking during lunch or any time you’ll need to be alert and on the ball!
Habit #10 – Put Your Phone Down
Research demonstrates that just two hours of exposure to blue light (emitted by our digital devices) reduces melatonin production. That’s a recipe for poor sleep! Avoid using an infinite social media scroll as a means of decompressing. It does more harm than good.
What do you find helps – or hurts – your energy throughout the day? Share your experiences in the comments.