Most of us are familiar with this scenario: You get out of bed, tired and feel like a zombie all day. This can happen to all of us. But if you feel like this for most of the time, you may suffer from chronically low energy levels. A couple of lifestyle changes could make a world of difference and will help you boost your energy levels naturally. What are the most common causes of feeling worn out and lethargic all day? And how can you fix it?
1. Are You Getting Enough ZZZ’s?
This sounds obvious but, if you don’t get the necessary eight hours per night you drain your battery. Sleep is recovery time, like maintenance to a car, or recharging your cell-phone. Missing a couple of hours one or two nights won’t do much harm, but if you make it a habit then you deplete your body’s energy reserves. Apart from feeling like a sleep walker, lack of sleep will also diminish your mental performance and play havoc with your concentration.
Getting your 8 hours of sleep will give you a clear head and good energy at daytime. Getting sufficient sleep will give you better health and a better sex life as well, so shut down your computer, turn of that TV and grab a couple of hours of extra sleep tonight.
2. Eat Magnesium Rich Foods
Magnesium plays a vital role in over 300 chemical processes in your body, one of them is the breaking down of glucose into energy. Low levels of magnesium will impair your body’s ability to make energy, like a car engine that only burns half the fuel you put in to it. Even a small magnesium deficiency can make your energy levels drop significantly. So make sure that your daily magnesium intake is at least 300mg for women and 350mg for men.
Great natural magnesium sources are: Nuts (hazelnuts, almonds and walnuts), whole grains and seafood. If for some reason you don’t like any of these foods, you can always take a magnesium or a multivitamin & minerals supplement as a good alternative.
3. Reduce Stress
Nothing plays more havoc with your energy levels than stress and anger. Stress is a continuous process that burns your energy like crazy. Stress is a process that you can’t shut down at will and can totally exhaust you both physically and mentally.
How can you relieve stress? You need to deal with the issues that cause your anxiety. Find some help to escape that credit card trap, fix or finish that toxic relationship, listen to relaxing music, take up yoga, start meditating, go to the gym, go to park for a relaxing walk etc.
It’s a fact that many of the things that cause us stress and misery, are in our lives because we let them in ourselves, so it’s up to us to get rid of them as well. Start with cleaning out the closet and get rid of all the train wrecks.
4. Eat Super Foods
• Q10: Coenzyme Q10 is produced by the body and plays an important role for the cells to produce energy. Low levels of Q10 can impair your body’s ability to produce energy. Q10 can give you higher energy levels and is also known to speed up recovery time after exercise. High amounts of Q10 are found in mackerel, sardines, beef and organ meats like kidneys and liver. Q10 can also be taken as a supplement.
• Chia Seeds: These fine black seeds where used as an energy food by the ancient Mayans and Incas. Chia is the word for strength in the Mayan language. Mayan soldiers used Chia seeds to run long distances without getting tired. The super food Chia can be added to yoghurt, salads, smoothies and baked into bread.
• Ginseng: The dried root of the Ginseng plant has been used for thousands of years as a stimulant of “Yang” (which means energy) in traditional Chinese medicine. Especially Red ginseng is believed to raise energy to higher levels. Ginseng is available as a tincture, powder, tea and in capsules.
5. Eat Breakfast
It is often said that breakfast is the most important meal of the day. A healthy breakfast will kick start your energy levels and will also stop you craving for calorie rich snacks before lunch time. Studies prove that people who eat breakfast are in a better mood and have better energy levels during the day. For those of you who can’t stand the thought or smell of bacon & eggs in the morning, try some yoghurt with fruit and nuts or a fruit smoothie as a healthy light breakfast alternative.
6. Get Enough H2O
Even slight dehydration can make you feel tired and lethargic, so make sure to drink at least 2 liters of water per day. Skip the sugar loaded sodas, you will only feel more tired after the initial sugar rush wears off. If you don’t like drinking plain water, then try natural flavored water. Herbal and green tea are also a good alternative to quench your thirst.
7. Reduce Alcohol
Be careful with the intake of alcohol before bedtime: your nightcap may help you fall asleep but can disturb your deep sleep pattern. During deep sleep the body fully relaxes and that’s why those hours are vital for recharging your body. Even a few glasses of alcohol can interfere with deep sleep, leaving you tired during the day, even if you slept for eight hours or more. Next time try some warm milk or a cup of herbal tea before you go to bed, you might feel a lot more energetic next day.
8. Ditch The Sugar
There’s this myth that sugar gives you energy, which is only partly true. When you eat something sugary, your blood sugar levels will rapidly rise. This gives you a short feeling of energetic bliss, the so-called a sugar rush. However this burst of energy is only short lived as blood sugar levels will come down quickly. This sudden drop, also known as a sugar crash will make you feel even more tired and lethargic. In a way sugar behaves like a drug. Some experts even say sugar is as addictive as crack because you need a fix multiple times per day just to function.
9. Get Some Fresh Air
Open a window and let in oxygenated fresh air. Nothing better than fresh air to invigorate your body and mind. If a window can’t be opened for some reason (sometimes air-conditioning requirements won’t let you open a window) then go for a quick walk outside during lunch break. The exercise combined with the fresh air will quickly recharge your batteries.
10. Learn to Unwind
One of the best ways to re-energize is relaxation, whatever it is that makes you feel good, you call the shots…..do it! Listen to your favorite music, pamper yourself with a spa treatment, do yoga, walk the dog, pet your cat, make love, watch a chick flick and hit the chocolates…you get the point. Unwind, relax, new energy!