We all know what it’s like to feel completely drained and void of energy. Sometimes, when we have a poor night of sleep, we are useless the entire next day and any plans that we made get canceled because our get up and go…well, it got up and went. But what happens when you are feeling tired all the time and you just don’t feel yourself? You begin to look for ways to give yourself an energy boost just so you can feel like yourself again. There are several natural ways that you can boost your energy levels and we’ll discuss how each one can not only benefit your energy but your overall well-being, too.
1. Engage your mind
Keeping an active and sharp mind will increase your mental energy, by increasing the oxygen flow to your brain and blood stream. This will allow you to have a clearer and more focused mind. Ways to engage your mind are reading a book, doing word puzzles, playing cards or working puzzles. Try to avoid too much television, as that is not as stimulating as one might think.
No matter your fitness or mobility levels, you can still get some exercise in each day. If you can go for a walk, that is a great place to start. If you have limited mobility, try some chair exercises, like these recommended by SilverSneakers.com. These exercises are low impact and effective at helping you gain flexibility and muscle strength. Get the blood pumping and you’ll notice that energy boost, as well.
3. Eat a balanced diet
It seems like we are told our whole lives to eat a balanced diet. Well, it’s no different today. By making sure you are eating a diet rich in proteins and vegetables, you are creating a great source of energy for your body to use. If you aren’t sure what a balanced diet looks like, Healthline helps us understand how our needs and habits can change as we age.
4. Don’t skip meals
You’ve always been told that breakfast is the most important meal of the day, but guess what? They are ALL important. You shouldn’t skip meals because your body will notice and slow down in a fight or flight effort to conserve your energy sources. This will make you feel tired and run down and give you results far from the energy boost you are looking to achieve.
5. Get enough sleep
A good night of rest is essential to our energy levels. If you aren’t on a regular sleep schedule, it’s a good idea to start. Make sure you are going to bed, not sleeping in a chair in front of the television. Turn off any unnecessary lights and noises. Give yourself a quiet and peaceful place to rest and recharge.
6. Participate in meaningful activities
Participating in meaningful activities like family outings, weekly card games or church activities will help you maintain or build healthy relationships. Our relationships with other people are vital to our emotional wellbeing. Having several such bonds will create the happiness that helps keep us emotionally and mentally healthy.
7. Drink plenty of water
A good portion of our body is made up of water. It’s important that we replenish our bodies on a daily basis to avoid dehydration. When we become dehydrated, we notice a drop in our energy levels and our bodies don’t work as efficiently as they should. The adage, drink 8 ounces of water 8 times a day is still a good rule of thumb but if you can, try getting in half of your weight in ounces. So, if you weigh 200 lbs, you should drink 100 ounces in water.
8. Reduce anxiety and stress
Anxiety and stress can greatly deplete your energy levels. If you are feeling stressed about some of the daily duties to be done around the house, enlist the help of a family member or hire someone. Tasks like laundry, house cleaning, cooking and bill paying can easily be handed off to someone else to help alleviate your stress. Meditation and yoga are great ways to help reduce anxiety. If you can attend a yoga class, try it and see if you enjoy it. If you cannot get out to a class, there are meditation podcasts or apps that can be used on a tablet or cell phone.
9. Limit added sugar
Sugary snacks may be easy and quick to fix, but is that sugar crash worth it? Not only should you be concerned with the spike in blood sugar levels, but studies show that sugar directly affects the heart and brain. Find healthier snacks to eat like these suggested by LiveStrong.
10. Talk to your doctor
If you have tried a number of these suggestions and notice you are still feeling overtired and worn out, it may be time to consult your doctor. Fatigue can be a symptom of an underlying illness or issue, so it’s best to consult with your physician to see what else it could be.
We can all use an energy boost at times, however, sometimes we don’t notice it until our levels are depleted. Practice self-care, get help if necessary and utilize these suggestions to help increase your energy levels. You’ll feel better and be glad that you took the time for yourself.