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9 Natural Ways to Boost Your Energy Levels

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https://www.healthline.com/nutrition/how-to-boost-energy

healthline.com

9 Natural Ways to Boost Your Energy Levels
With increasingly busy lives, many people regularly find themselves feeling tired and drained. However, if the tiredness you're experiencing is lifestyle-related, there are lots of things you can do to increase your energy levels. This article looks at 9 ways you can change your lifestyle and boost your energy levels naturally.

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Get More Sleep

Lack of sleep can result in you feeling lethargic, grumpy and tired. If you often feel this way, you may want to consider whether you’re getting enough sleep.

Try and aim for around 7 hour...

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Reduce Stress

Feelings of stress can mean that you struggle to concentrate, experience racing thoughts, difficulty switching off and tiredness.

Strategies to improve your energy levels include taking so...

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Move More

One study found that sedentary people with persistent, unexplained fatigue decreased their tiredness by around 65% just by regularly participating in low-intensity cycling.

Get up and...

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Avoid Smoking

The smoke from cigarettes is extremely harmful. The toxins and tar in the smoke reduce the efficiency of your lungs. Over time, this can reduce the amount of oxygen transported around your body, ma...

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Limit Alcohol

Regularly drinking alcohol before bed can interfere with the quality of your sleep. Alcohol can also act as a diuretic, meaning that if you drink it before bed it can make you get up at ...

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Eat a Nutritious Diet

If you’re eating a lot of processed foods high in sugar and fat, you may find that they affect your energy levels as well as your health.

Choose whole, nutritious foods to provide your...

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Avoid Added Sugar

High-sugar foods cause your blood sugar to rise quickly, sometimes referred to as a blood sugar spike. This results in your body releasing large amounts of insulin to bring your blood sugar back do...

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Stay Hydrated

Dehydration can affect your brain function, mood and energy levels.

If you feel tired and don’t think you drink enough water, try drinking it regularly throughout the day to ensure yo...

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Be Social

Social isolation can cause low mood and tiredness, especially as you get older.

If you feel tired and in low spirits, it can be helpful to get out socializing with friends, joining a s...

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Control stress

Stress-induced emotions consume huge amounts of energy.

Talk with a friend or relative, join a support group, or see a psychotherapist to help diffuse stress.

Lighten your load

Overwork is one of the main reasons for fatigue. It can include professional, family and social obligations.

Try to streamline your list of "must-do" activities. Set your priorities and pare down the less important tasks. Consider asking for extra help.

Exercise

Exercise gives your cells more energy to burn and circulates oxygen. Exercising causes your body to release stress hormones that in modest amounts can make you feel energized.

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Eat Plenty of Protein at Every Meal

Eating food increases your metabolism for a while because extra calories are required to process your meal. This is called the thermic effect of food (TEF).

Protein increases your metaboli...

Drink More Cold Water

Drinking water may speed up your metabolism for about an hour. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it.

Drinking water can also help you fill up and help you eat less, especially if you drink it half an hour before you eat.

Do a High-Intensity Workout

High-intensity interval training (HIIT) involves short, intense bursts of activity and help you burn more fat by increasing your metabolic rate.

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Intermittent fasting...

 ...is an increasingly popular eating pattern that involves not eating or sharply restricting your food intake for certain periods of time. It may boost your health. However, fa...

Popular regimens of fasting:

  • The 5:2 Pattern: restrict your calorie intake for two days per week (500 calories per day for women and 600 for men).
  • The 6:1 Pattern: similar to the 5:2, but there’s only one day of reduced calorie intake instead of two.
  • “Eat Stop Eat”: a 24-hour complete fast, 1–2 times per week.
  • The 16:8 Pattern: only consuming food in an eight-hour window and fasting for 16 hours a day, every day of the week.

Keep fasting periods short

Longer periods of fasting increase your risk of side effects, such as dehydration, dizziness, and fainting. 

The best way to avoid these side effects is to stick to shorter fasting periods of up to 24 hours — especially when you’re just starting out.

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