Tired of feeling exhausted all the time and looking for ways to boost energy naturally? Do you find it difficult to make it through the day without nodding off at your desk, or worse, when you’re behind the wheel of your car? Feeling tired on occasion is a normal part of our daily lives as we try to do it all and have it all. But feeling like you’re in a constant state of fatigue and being sleepy all the time is not normal, nor is it healthy.
Sleepiness lowers your performance on the job, at school, at home, on the road, etc. It affects your mental focus and alertness, safety vigilance, memory and complex decision making abilities, which can pose real dangers to your health and safety.
So how can you avoid feeling “dog-tired” during the day and boost energy naturally? Here are some simple things you can do to stay energized and alert all day long:
- Get enough sleep and stick to a regular sleep schedule. Experts say we need to sleep 7-8 hours a night for our bodies to restore and be well-rested. If you have a habit of sleeping less than 6 hours per night, you will accumulate a “sleep debt” that can be difficult to catch-up on. When you go to bed, it should take you a few minutes to 30 minutes to fall asleep. If you’re out before your head hits the pillow, or if you nod off at your desk, that’s a sure sign you aren’t getting enough sleep. Make sleep a priority and stick to a regular sleep schedule where you go to bed at the same time each night and wake up at the same time each morning, even on weekends. This will help set your body’s natural clock and biorhythms.
- Maintain healthy blood pressure. In addition to being a risk factor for a heart attack and stroke, high blood pressure can affect your energy level and leave you feeling tired. That’s why it’s important to monitor your blood pressure by having it checked at your regular doctor visits, and occasionally check it yourself at the blood pressure machines at your local drug store such as Rite-Aid or CVS.
- Enjoy more laughter. “Laughter is the best medicine,” as the saying goes, and it’s true. Laughing helps elevate your mood and makes you feel happier and more energized. Strive to see the humor in life and always look on the bright side. Surround yourself with funny people or subscribe to a daily joke email or read the comics in the daily newspaper or online.
- Take a natural energy supplement. B vitamins are required for your body to generate energy. They are involved in a variety of bodily functions such as helping to convert blood sugar into energy that your body can use. To ensure you’re getting all the specific vitamins and nutrients your body needs for a daily energy boost, take Natural Energy Lift from Healthy Choice Naturals. It contains 100% of the recommended daily value (RDV) of vitamins B-1 and B-2; 150% RDV of B-3; 2000% RDV of B-6; 8333% RDV of vitamin B-12; plus many other natural energy boosting nutrients including biotin, folic acid, magnesium, pantothenic acid, L-taurine, acai, ginseng, and more.
- Support your thyroid health. If you are chronically exhausted, you’re gaining weight despite dieting, and your hair is thinning, these could be signs of hypothyroidism, or low thyroid, a condition where the thyroid gland doesn’t produce enough thyroid hormones. These critical hormones influence or regulate virtually every process and function in your body, such as your energy level, metabolism, heart rate, internal thermostat, skin health, etc. If you suspect you may have a thyroid problem, ask your doctor to order a blood test.
- Exercise regularly. The Department of Health and Human Services says the average adult should get at least 2 ½ hours of moderately intense exercise (such as brisk walking, dancing, or gardening) or 1 ¼ hours of vigorous exercise (jogging, aerobic dancing or jumping rope) per week. If you’re trying to lose weight, you will need to exercise even more. The main goal is to stay active and include regular exercise in your daily lifestyle.
- Hydrate wisely. Not drinking enough water slows your circulation, providing less oxygen to your muscles and making you feel fatigued. So make sure you drink at least 8 cups of water each day, and monitor the other beverages you drink as well. Consuming caffeinated beverages should be kept to a minimum, such as one cup of coffee per day. Also, avoid energy drinks because they are nothing more than an unhealthy sugar boost which quickly turns into an energy crash. Additionally, alcoholic beverages should be consumed in moderation because alcohol has a sedative effect and will zap your energy.
- Eat healthfully. Of course, eating a nutritious diet that is low-fat, low-sugar and low-salt is one of the most important things you can do for your health and to boost energy naturally. For best results, experts recommend these tips:
- Eat smaller but more frequent meals.
- Eat a satisfying breakfast and a light lunch.
- Include yogurt and other probiotic foods in your diet.
- Eat eggs and other protein foods instead of carbs and fats. Protein foods make you feel fuller longer and help you avoid blood sugar spikes, providing you with a steady stream of energy. Lean protein foods include: eggs, fish and seafood, lean pork, and skinless chicken breast.
- Eat lots of berries, especially blue, red, and purple ones that are rich in anthocyanins and are packed with powerful antioxidants which ramp up your energy naturally.
- Have a power snack a couple of hours after lunch that is low-sugar and high-protein and/or high-fiber, such as: mixed nuts, nonfat yogurt, apple and peanut butter, a frozen berry smoothie, trail mix, or a granola bar.
- Enjoy a piece of chocolate. To satisfy a craving for sweets, have a small piece of dark chocolate. You’ll enjoy an endorphin buzz and a slight energy boost from the caffeine it contains (dark chocolate contains more caffeine than milk chocolate).
- Have sex more often. Enjoy the natural endorphin rush and energy boost from having sex more frequently, and literally “put some pep in your step.” Plus, it’s a fun way to burn off extra calories.
- Reduce stress in your life. Stress is unhealthy and exhausting. Identify sources of stress and eliminate them from your life. Less stress means more energy for you, and more happiness and contentment will likely follow.
- Take a quick “breather.” If you’re struggling to stay awake at work or to finish a boring task, take a short break. Stand up and stretch your arms, back, legs, and neck while breathing in deeply through your nose, then hold it, and let it out slowly and forcefully. Repeat this deep breathing technique several times. When you sit back down, you’ll feel refreshed and will be able to think more clearly, so you can power through a boring task and make it through until the end of the day.
- Lighten up and lose weight. Being overweight puts a tremendous strain on your body. Just imagine carrying a bag full of 20 or 50 lbs. of butter everywhere you went. That’s basically what your body is doing every day if you are 20 or 50 lbs. overweight. Losing a few pounds of excess fat is a great way to boost energy naturally. You’ll literally feel lighter in your step, and you won’t get as winded as you did before when you hefted around the extra weight.