Staying energetic is key for a healthy lifestyle, whether you are a top CEO heading a global organization, or are a work-at-home mom looking after energetic toddlers. This energy simply means that you are well able to get through your day’s chores without experiencing inexplicable fatigue or tiredness. People who have lots of energy are also said to have great stamina, and are therefore able to take on different tasks with a stress-free approach.
Low energy levels can be attributed to different factors. Some of the most common reasons why people suffer low energy levels range from excessive alcohol intake, too much caffeine, the use of drugs, poor sleeping patterns, dehydration as well as leading a sedentary lifestyle that is devoid of regular exercise and physical activity. In some cases, health conditions are to blame for low energy levels. For instance obese people, cancer patients and those with diabetes are predisposed to low energy levels as are expectant women especially in their last trimester.
It is important to clarify, however, that lacking energy after intense physical activity is perfectly normal; it becomes an issue when you are tired almost all the time. Below are natural remedies and lifestyle changes that you can incorporate in order to increase your energy levels.
1. Coconut Oil:
Time Required: The oil has different uses, so this will depend on the particular way you use it.
What You Need: Pure virgin coconut oil.
Coconut oil has got to be one of the most versatile home remedies available. This is because it is healthy and laden with fatty acids required to provide nutrition. The oil is especially rich in medium chain fatty acids which help provide direct and sustainable energy since these acids are easily digested. As a result, coconut oil is recommended for those who would like more energy. As with most remedies, the key is to use the oil in moderation.
- There are different ways in which you can use the oil, and the most common is during cooking or baking.
- Alternatively, add 2 tablespoons to your regular glass of smoothie to kick-start your day with great energy.
Time Required: 20 Min
What You Need: 1 Tablespoon of turmeric powder, a glass of boiling milk and a tablespoon of honey. Turmeric supplements may also be used.
Turmeric is a popular herb for kitchen-lovers, thanks to its unique taste but did you know that it also acts as a great remedy for more energy? The explanation behind this is that the herb has potent anti-inflammatory properties that help deal with exhaustion following intense physical activity. For those who are prone to burnout after workouts, turmeric helps decrease the overall time you need for recovery while improving your performance. For this remedy, you need to prepare turmeric milk as described below and drink it daily.
- Place 1 tablespoon of turmeric powder in a pan and pour boiling milk over it.
- Cover the pan, lower the heat and let the mixture simmer for about 5 minutes.
- Turn off the heat and transfer the turmeric milk to a glass.
- Stir in the honey if you desire a natural sweetener and then sip this milk, preferably in the morning and once more during the day.
- Alternatively, follow the prescribed dosage on the pack containing the turmeric supplements.
3. Active Lifestyle:
Time Required: Varies depending on your choice activities .
What You Need: A good pair of sturdy shoes/ swimming gear/ cycling gear/ gym equipment.
While this may seem to be contrary to the very need you have, staying active has positive effects on your energy levels in the long run. Many forms of exercise help increase the capacity of your lungs, which means more energy to your body cells and ultimately higher energy levels. Exercise also helps strengthen your cardiac muscles. Additional benefits of regular exercise include better digestion, improved metabolism as well as greater elimination of toxins, in the absence of all of which you are likely to feel lethargic.
- Depending on your choice activity, you may want to schedule for this severally every week in order to keep you energized throughout the week.
4. Morning Routine:
Time Required: Takes up to 6 weeks to create a routine that sticks.
What You Need: A morning schedule and an alarm clock.
Difficulty: Moderate as it takes some getting used to.
Morning routines have often been quoted by successful people as one of the ways to improve your life, and this is actually true. Setting a morning routine basically involves identifying the specific time you get to wake up (and make it consistent) as well as the set of activities you get to engage in the moment you do. This is important because it allows your circadian rhythms to remain synchronized with the typical day and night system.
In fact, you are advised to soak yourself in light the moment you wake up for this reason. If you are an early bird and get up when the sun is not out, something as little as switching on your indoor lighting will go a long way in ensuring that your body truly wakes up, thus reducing lethargy. Note however, that if you are accustomed to late mornings and make the switch to early mornings, the onset of the shift is likely to leave you tired. If you stick with the habit though, you get to reap long-term rewards. Lastly, avoid sleeping in on weekends, even when you can as this throws your circadian rhythms off balance, which will only leave you feeling more fatigued.
- Set sometime aside every week to determine what your morning schedule should look like.
- This will typically involve setting your wake-up time, your morning activities, morning exercise and even the day’s goals.
- Make sure you set your alarm too for the rest of the week, ensuring you wake up at a consistent time daily.
5. Lower the Carbohydrates and Stock on the Proteins:
Time Required: Varies depending on the specific food.
What You Need: Foods rich in proteins
Carbohydrates are an important part of your dietary intake, but their consumption needs to be regulated if you are to avoid burnout. Regardless of the fact that they provide the body with fuel for quick energy production, they also have the capacity to cause energy draining especially when consumed in large amounts. Studies show that one of the easiest ways to make this change is to use non-refined sources of carbohydrates such as arrow roots, cassava and sweet potatoes in small portions while increasing protein intake. Some of the foods that are rich in proteins and which offer you a healthier option include beans, lentils, lean meat and fish among others.
- Simply change your dietary intake over a considerable period of time.
6. Use Simple Stress-Relieving Techniques for an Energetic Day:
Time Required: 10 Min
What You Need: A quiet place .
Simple stress-relieving techniques will go a long way in helping you keep your energy levels optimal. One of the most effective ways to do this is to meditate. Meditation is known to relieve muscle tension and anxiety, which in turn prevents you from feeling tired. Research shows that 5 minutes of meditation about 6 times through out the day has better results than 1 block of a 30-minute meditation session. This is because the frequent mini-sessions keep your body invigorated and make you less prone to burnout. This technique is also a proven way to increase the concentration of endorphins in the body, aptly referred to as feel-good hormones.
NOTE: Getting a quiet place for your meditation may not always be easy, or practical at best. As such, you may need to think outside the box. If you work in an office, steal a few minutes in the bathroom. If you are a stay-at-home mom, take a few minutes for yourself in the balcony. Find whatever space works for you and make the best of it.
- Sit down and shut your eyes in the silence.
- Listen to your breathing: Are you heaving heavily or breathing lightly?
- Visualize something that makes you happy: an exciting holiday destination? Your 4-year old’s antics? The smell of freshly baked cake? Your wedding day?
- Soak this moments for a couple of minutes before resuming your day’s activities.
7. Unwind Before Your Bedtime:
Time Required: Takes a few weeks before unwinding becomes a habit
What You Need: Bedtime routines, a good book, soothing music or a gentle massage.
Research shows that bright light has a tendency to increase the activity of your brain by gearing up for motion. this is precisely why you are discouraged from late-night use of gadgets, whether you are catching up on your Facebook timeline, watching the latest series or playing computer games. when you expose yourself to this light, you are setting up your circadian system for confusion, and this messes up with the body’s internal clock. Instead of these activities, how about taking on a reading routine at bedtime? Additionally, make sure you resist the urge to use your devices at least one hour before you turn in.
- Log off your devices an hour or more before bedtime.
- Read your favorite book or magazine every night to ensure that your body’s sleep-wake cycle is well-maintained for optimal energy levels the next day.
Time Required: Varies depending on your choice breakfast.
What You Need: Healthy breakfast options including but not limited to healthy smoothies, breakfast cereal and even last night’s dinner among others.
One of the most common mistakes which people make, and which sets them up for sluggish day, is the mistake of skipping breakfast. Breakfast is an important meal of the day as it helps ensure that your sinking energy levels (during your sleep) are restored. Different studies indicate that those who eat their breakfast have higher energy levels and are emotionally stable compared to those who do not. The golden rule is to have your breakfast, even when you are not feeling hungry.
- Simply make time for breakfast every morning for an energetic start to your day.
9. Increase Your Omega-3:
Time Required: Varies depending on the specific food.
What You Need: Foods rich in omega-3 such as walnuts and fish. Alternatively, use the omega-3 supplements.
Omega-3 constitutes healthy essential fatty acids whose role in ensuring that your brain cells function optimally helps improve your mental acuity. In addition, these fats help the body with the storage of glycogen, a stable form of glucose and a preferred option for the production of energy in the body. These benefits mean that you are better placed to have more energy during the day.
- Increase your omega-3 intake using any of the foods available.
- Alternatively, use the supplements and make sure you follow the prescribed dosage.
10. Green Tea:
Time Required: 20 Min
What You Need: 1 Teaspoon of green tea, a cup of hot water, sieve and a tablespoon of honey.
A cup of green tea is enough to keep fatigue at bay. This is because it contains polyphenols that play an essential role in dealing with fatigue, reducing stress as well as ensuring you enjoy a good-night’s sleep. Use this remedy regularly to increase your energy levels.
- Place a teaspoon of green tea leaves in the cup of hot water and allow steeping for 5 minutes.
- Sieve the tea before stirring in the honey.
- Drink this tea thrice daily for best results.
Other remedies and lifestyle changes that you can make include staying hydrated to avoid bodily fatigue, restricting your caffeine intake to the afternoon, packing more fiber in your food as well as eating smaller food portions.