How to Boost Your Energy Levels
So many of us feel tired all of the time. It seems like the norm, but is it really? The answer is NO, and you can change it.
There are so many factors that contribute to someone feeling tired. There was a time in my life when I would sleep for 8 or 9 hours and wake up EXHAUSTED. And because I was exhausted, I didn’t feel like working out, or even taking the dog for a walk. All activity felt like a chore to me. I was much happier just sitting on the couch watching a movie. I would tell myself “I’ll feel better tomorrow and definitely go to the gym.” Do you think I went to the gym the next day? Heck NO I didn’t. I needed to figure out why I was so exhausted, and so my journey started.
I realized that a lot of my daily habits were compounding together for the ultimate feeling of laziness. I have compiled the Top 5 things that I discovered were sabotaging my get up and go. How many of these things apply to you? And more importantly, which ones are you willing to change?
THE TOP 5 BAD HABITS KILLING YOUR ENERGY
Not Drinking Enough Water
You have probably heard this before, but that’s because it’s actually one of the most important things you can do for your health. Forget just helping fatigue, drinking a lot of water has a ton of health benefits such as clearer and more hydrated skin, maximizing the efficiency of your organ function, and weight loss!How does drinking lots of water improve your energy? Dehydration leads to fatigue because it impacts the flow of oxygen to the brain. The limited flow of oxygen forces your heart to work harder to pump oxygen to all of your bodily organs, making you more tired and less alert. By staying hydrated you stay energized because your organs are functioning efficiently.
Eating the Wrong Foods
Food provides fuel for your body. Sugary drinks, candy, and pastries put too much sugar into your blood too quickly. This causes your body to crash once it has used up the sugar, which is very quickly. You are then left feeling tired and hungry again. So if you start your day with a bagel or donut, these empty carbohydrates only provide a brief spurt of energy, not to mention no actual nutritional value.
Complex carbs, healthy fats, and protein take longer to digest, satisfy your hunger, and provide a slow, steady stream of energy. The best energizing foods are those that are rich in complex carbohydrates, protein, antioxidants, fiber, vitamins, minerals, and other health-promoting substances. Put these foods together along with small amounts of healthy fats for a balanced diet that is sure to provide you energy all day long.
Not Enough Omega-3
If you don’t eat a ton of fish, you should consider taking a fish oil supplement, also known as Omega-3. The main omega-3s in fish oil are Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA.) While Omega-3 is known to be good for your heart, they may also boost alertness. According to a 2009 study by scientists at Italy’s University of Siena, volunteers who took a fish oil capsule for 21 days demonstrated faster mental reaction times. They also reported feeling more vigorous.
Make sure to buy a trusted brand that tests their oil for contaminants and toxins.
Not Eating Often Enough
Many people think three meals a day is the guideline but in reality, you should be eating 5 times per day, and starting with the largest meal, not ending with it. By starting your day with a healthy breakfast, you set your body up to function optimally throughout the day. In between breakfast and lunch, have a snack. Then between lunch and dinner, have another snack.
This may help to steady your blood sugar level throughout the day, providing you a steady stream of energy. As we discussed above in number 2 on this list, make sure that what you’re eating supports your health goals- stick to proteins, healthy fats, and whole grains.
Not Exercising
You didn’t think we were going to get through this list without mentioning exercise did you? It may be the most important thing on this list, so I saved the best for last. It seems so easy but when you already have no energy, it can feel nearly impossible to put your body into motion. However, harness all of your willpower to get started, because once you do, the endorphins start flowing and you start enjoying it!
People who become active feel more self confident and energized mentally, but exercise also improves the working efficiency of your heart, lungs, and muscles. Not to mention the aesthetic benefits of increased muscle definition, flatter abs and a leaned out frame. Get moving!
