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Article written and designed by Cosimo Simeone, Msc, PgdDip, Bsc, Physiotherapist

Nowadays we live in a very fast and busy life. Sometimes we feel tired and with not enough energy. Today I will go through some ways such as food, drinks and lifestyle change that can boost your energy naturally.

I will also explain what things to avoid that can drain your energy and lead to fatigue. For example excess of sugars and caffeine can lead to the opposite effective. So not helping you in boosting your energy but conversely to feel more down.

Scientists found that energy levels are a combination of genetics, sleep and exercise. But genetics seems to have a smaller impact in comparison to the diet. The way your body reacts to the food you consume, concerning your blood sugar levels, determines whether you feel energized or exhausted.

Furthermore many supplements and nutrition products help to boost your energy levels. But some of them lack of quality and are not controlled. In our shop you can find some of the best supplements if you want to implement the natural food with some integration.

What are the natural energy booster?

Morning sunlight is like a natural energy booster. It can help you sleep better, feel less down or stressed, and even give you more energy. Plus, you’ll get some vitamin D from it.

Carbohydrates with low glycemic levels, like those found in fruits, veggies, and whole grains. In addition, healthy fats from fish, nuts, healthy oils, and avocados can also provide lasting energy. Plus, having some protein in your diet helps boost your immune system. Also, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention.

Get more sleep. When you skimp on rest, it drains your energy and makes you feel tired and moody. Aim for at least 7 hours of sleep a night. Stick to a regular sleep schedule and unwind before bedtime with a relaxing bath, a good book, or calming music.

Manage stress. It’s essential to identify what’s causing you stress and consider whether you can eliminate or better manage it. It’s worth exploring actions and strategies to reduce your stress levels such as meditation, self-hypnosis, yoga, and tai chi. Talking to a relative, a good friend or a mental health practioner are also effective ways.

Drinking enough water is a simple yet effective way to enhance how you feel. Dehydration can lead to tiredness and shifts in your mood.

Feeling tired often comes from doing too much – at work, with family, or socially. Try to simplify your tasks. Focus on the most important ones and cut back on the less important ones. If you need help ask for it.

In addition, some research found that low-intensity and regular exercises reduce fatigue, improve emotional wellbeing, sleep and cognitive function.

What to avoid:

Smoking harms your health and can lead to chronic illnesses. It also damages your lungs, making you feel tired by reducing the oxygen in your body.

If you smoke, quitting can boost your energy and health. Some folks switch to nicotine replacements like gum or patches to help quit.

When you decide to stop smoking, it’s a good idea to talk to a healthcare pro, like your family doctor. They can guide you to the right support to make quitting easier.

Alcohol might make you feel relaxed and drowsy, which is why some people think having a drink before bed helps them sleep. But the truth is, regular alcohol before sleep can actually harm the quality of your rest. It also makes you produce more urine, which can wake you up during the night if you’ve been drinking right before bedtime.

To sleep better, it’s best to enjoy alcohol in moderation and avoid it close to bedtime. Moderation means one drink per day for women and up to two for men, according to the Centers for Disease Control and Prevention (CDC).

When you’re feeling tired, the temptation to grab a sugary treat can be strong. While sugar can offer a quick burst of energy, it’s short-lived and can leave you even more exhausted if taken in great quantity.

Intriguingly, a study found that people felt 26% more fatigued when they followed a diet high in refined carbs and added sugar, in contrast to a diet rich in whole grains, fresh fruits, and vegetables. So, consider swapping high-sugar foods for options like fresh berries, dried fruit, or a satisfying trail mix.

Caffeine is a handy tool for boosting energy. Be cautious with caffeine, as too much can lead to insomnia, especially if consumed in large quantities or after 5-6 p.m.

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