5 ways to raise your energy level

Ekaterina Bolovtsova

Nowadays almost everyone complains of being stressed out and fatigued. Here are 5 ways to keep your energy level from taking a slump.

Drink water: It is the only nutrient that has been shown to increase performance in all but the most-demanding high endurance activities. Whenever you feel stressed try to check out your hydration levels. Thirst has been proven as an unreliable indicator of hydration. 

The U.S. National Academies of Sciences, Engineering, and Medicine determined that adequate daily fluid intake is: About 15.5 cups (3.7 litres) of fluids a day for men. About 11.5 cups (2.7 litres) of fluids a day for women.

Most Medical practitioners recommend at the very least 8+ glasses (about 2 litres) of water a day. It’s hard to come up with a formula that fits everyone. People have different needs and engage in different activities. How much water you need to take also depends on the weather.

Dehydration mostly manifests as fatigue or low energy. Even mild dehydration will affect your mood, energy levels and the ability to think clearly.

Reduce Emotional Stress: (Let’s not get started with social media) When people burnout they feel emotionally exhausted. They feel like they are drowning in responsibilities. The sense of well-being and the capacity to care for yourself and others is diminished. 

Talking to a friend (that listens) or doing something you find fun could be very helpful. Relaxation techniques like meditation, self-hypnosis, yoga are also very effective.

Don’t Sleep so much: Too little sleep is not great (this is well-established) so is over-sleeping. Many people report feeling lethargic and unmotivated after getting more than enough sleep. 

Getting good sleep, in the right amount, can make a big difference in how you feel. Even if you sleep sufficient hours, frequent interruptions or poor quality sleep can also make you feel tired the next day.

Avoid napping during the day, find the right hours that make you feel great and stick to it.

Cut down your to-do list: It’s very easy to feel stressed out when there is so much to do and so little time. Get hyper-focused on the 20% things you could do that would produce your intended results. Truth is for you to achieve your goals there are just so much you need to get right. Shrink down your to-do list to a must-do list. Delegate.

Exercise: The more active you are the more mitochondria your body produces to meet your energy needs. “Contrary to popular belief, exercising doesn’t make you tired — It literally creates energy in your body. Your body rises up to meet the challenge for more energy by becoming stronger,” says nutritionist Samantha Heller, MS, RD, a nutrition advisor for the Journey for Control diabetes program.

This seems contrary to a common understanding that the more energy you use the more your body will produce. This may be difficult to believe especially if you after having a high-intensity training. But you will notice that after some hours your energy levels pick back up and you feel more energised.

Eat well: The amount of energy you have is a direct result of your diet and the number of mitochondria your body produces. 

To keep your energy levels at the maximum it is advised to eat small meals and snacks every few hours than three large meals. This reduces your perception of fatigue because your brain has very few energy reserves and needs a steady supply of nutrients.

Researchers have observed that the circadian rhythms of people who eat a lot at lunch typically show a more pronounced afternoon slump. The reasons for this are unclear, but it may reflect the increase in blood sugar after eating, which is followed by a slump in energy later.

Credit: https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally 

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