It's pretty common for energy levels to fluctuate throughout the day. Nevertheless, it may be challenging to learn how to maintain your energy. Numerous factors can affect it, and we will share some of those that may hold the answers you are looking for.
This will help with both tiredness and low moods. Make sure there's enough protein in your diet due to its essential role in muscle growth and repair. Avoid processed meats that are high in cholesterol.
Eat foods with a low glycemic index, including whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. Try to incorporate at least 5 portions of a variety of fruit and veg into your daily diet. Besides, don't skip breakfast, as a healthy, balanced breakfast will help keep you going until lunchtime. Lastly, cut down on sugar.
Follow your individual BetterMe nutrition plan for the best results.
Physical activity boosts moods while providing more energy at the same time. It's also good for relieving stress, which often causes chronic tiredness. If possible, try and find a form of exercise that's enjoyable to you – this way, it'll be easier for you to develop a habit rather than quitting after the initial excitement wears off.
With your BetterMe plan, you can regularly do the recommended exercises and try out various activities in our workout library.
Some supplements can help boost energy levels and make it easier to go through the day feeling well-rested and refreshed. Some can be taken daily for lasting benefits, while others may need to be consumed occasionally, depending on your needs. Remember to always talk to your doctor about any supplements before taking them.
It's best to start small when taking any new vitamin. You can also try natural alternatives like honey or dried fruits for natural sugar boosts that don't contain caffeine. Avoid artificial sweeteners as they may cause fatigue instead of stopping it.
Drink enough water
If your body is short of fluids, one of the first signs is a feeling of fatigue. Aim for about eight glasses daily, and drink more when tired or thirsty. Besides the energy boost, it can also positively affect your skin and digestive system.
You can track your daily water intake with the BetterMe app.
Use other liquids to your advantage
Watch your coffee intake. Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get its energizing effects, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.
When it comes to tea, if taken correctly, natural caffeine from it is a great way to get an energy boost without staying up all night and feeling jittery.
Limit alcohol. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.
The lack of sunlight means your brain produces more of a hormone called melatonin, which makes you sleepy. Natural light and fresh air can help cure tiredness by elevating moods and lowering melatonin levels. You also get vitamin D from sunlight exposure, which may aid in our body's ability to produce serotonin, which is responsible for feelings of happiness and well-being.
Get enough sleep
Sleep deprivation may be responsible for feelings of fatigue as well as anxiety or depression. And when we sleep, we are naturally releasing energy boosters like serotonin. Aim for about 8 hours of shut-eye a night, and try to go to bed and get up at the same time every day. Make sure your bedroom helps you feel relaxed.
If you are having trouble with sleeping, please check the BetterMe: Mental Health app. It includes different tools to support your emotional well-being. One of the features is Sleep, which is aimed at improving the quality of sleep with background sounds to help you wind down and relax.
You can also check our Blog for more articles on the topic, for instance:
Vitamins for Energy and Tiredness: Benefits, And Which Foods to Eat.