Are you often feeling tired, lethargic, unmotivated, or burnt out?
Gradually mix the following steps into your day and see what works well for you. It’s okay to take little steps and to experiment with these energy boosters until you find the best habits to suit and support you!
Choose the food you eat.
Eat a balanced diet. Ensure that your vitamin and mineral needs are met. For example, you might feel your energy drop as a result of a slight magnesium deficiency. This mineral is needed to break down glucose into energy. So, when your levels are even a little low, your energy can drop. When you have low magnesium intake, your body will work harder over time, which can leave you feeling spent. We suggest eating a handful of almonds, hazelnuts, or cashews. You can also increase your intake of whole grains, such as bran cereal. Try eating more fish as well!
You might also like to incorporate berries into your diet. Berries that are blue, red, or purple are great energy boosters. These berries have anthocyanins, a powerful antioxidant that boosts your energy.
Get your daily dose of citrus fruits. Have your orange juice or lemon water in the morning. Studies show that chronic fatigue is largely due to citric acid deficiency.
Check your sleep patterns
Make sure you have at least eight hours of sleep (if that’s what works for you!). When you’re not getting enough rest, your body will exert more energy trying to keep up. It’s also advisable to take power naps during the day. Too much information and pushing your brain hard can zap your energy. Power naps can not only reverse the mind-numbing effects of information overload, it will also help you retain what you’ve learned in a more effective manner.
Walk or run around the block. While it may seem as if moving about when you feel exhausted is the quickest route to feeling more exhausted, it’s quite the opposite. Increasing physical activity can increase energy. Walking is a great way to exercise. It’s accessible and easy to do. It doesn’t require training or equipment and you can do it nearly anywhere. Studies show how a brisk 10-minute walk can increase your energy levels and moods when you continue to do it for at least three weeks.
Start a gratitude journal
Focusing on things you’re worried about can really drain your energy. Starting and keeping a gratitude journal can actually give you a psychological and emotional boost. When you focus on things you’re grateful for, you’re more likely to feel energized and hopeful.
It’s easy to get caught up in the busyness of the day. Take time to meditate and give your brain and body a rest so you can continue with the rest of your day feeling more refreshed.
Don’t skip meals
Don’t skip breakfast or any other meal. People who eat breakfast report having a better mood and more energy. When you skip meals, your body works harder to keep up with the lack of nutrients and fuel to burn, leaving you with less energy than you would normally have if you hadn’t skipped the meal.
Find ways to reduce stress and deal with anger
Stress is one of the biggest energy zappers. It uses up a lot of energy to undergo stressful situations. Like worry or fear, stress can leave you mentally and physically exhausted. Find ways to release stress, such as journaling, practicing mindfulness, or talking with someone who supports you.
Unexpressed anger can also drain your energy. You’re using up all your energy to contain angry feelings and that can be exhausting. Find healthy ways to express your anger and try participating in relaxing activities. Listening to music, having a friendly chat, or reading are great activities to help you release any tension you might be feeling.
Drink more water
Thirst and dehydration can sometimes appear like fatigue. Even slight dehydration can leave you feeling tired. Make sure you’re always drinking water and try carrying a water bottle with you to stay on top of your water needs.
Check your thyroid function
If you’re constantly low on energy, especially if you often feel sluggish after a good night’s rest, you may want to talk to your doctor about a blood test for a thyroid dysfunction or for anemia. If you’re diagnosed with a deficiency or low thyroid function, then you can make an action plan with your doctor (or another medical professional) to help bring your body back up to speed.
Wear bright colors
Try wearing brighter colors to trick your mind into thinking you have a brighter and happier mood. If you wear dark colors, you might project a dark and somber attitude. People might respond to you with a somber attitude and their energy might bring you down. When you help boost other people’s moods and energy levels with the clothes you wear, then they will mirror this back to you as well.
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Articles written by our internal Daily Guru writers, who are certified & qualified growth & development professionals.