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9 Natural Ways to Boost Your Energy Levels

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 hours of quality sleep per night. Wind down from your day with relaxing behaviors before bed.

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IDEA EXTRACTED FROM:

9 Natural Ways to Boost Your Energy Levels

9 Natural Ways to Boost Your Energy Levels

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

healthline.com

9

Key Ideas

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 some time for yourself to relax, reading or going for a walk.

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 move your body like brisk walking or cycling to boost your energy levels.

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, making you feel tired.

Quitting smoking is great for both your energy levels and your health.

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 night, disturbing your sleep.

If you drink regularly, limiting the amount of alcohol you consume could help improve your energy levels.

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 body with the nutrients it needs to function at its best.

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 down. This rise and fall in blood sugar are what cause a rush of energy followed by a slump.

Minimize your intake of sugar and focus on eating whole foods instead.

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 you stay hydrated.

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 social club or starting a new hobby that gets you out and about.

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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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Change Your Diet

Eating lots of protein is essential for staving off fatigue, especially early in the day when your cortisol levels are high.

  • Breakfast: eat eggs, a slice of ham or add protein pow...
Clean Out Your Gut

If you're frequently tired or feel bloated, you may want to get your gut in shape:

  • Avoid aspirin. 
  • Cut out alcohol for a month. 
  • Avoid aspartame. This artificial sweetener is a pro-inflammatory. It acts like "a film inside your colon."
  • Drink about eight glasses of water daily.
Get Better Sleep

To get better sleep, improve your bedroom hygiene.

  • Get the television out of the bedroom. 
  • Go to bed and get up at the same time every day.
  • Keep the bedroom cool to help you fall asleep.
  • If you have trouble falling asleep, get up and leave the room until you feel tired.
  • Never exercise after 4 pm.

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