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Energy Naturally
Feeling energy out all the time? You’re not alone. Almost 40% of adults have symptoms of fatigue, which means that laziness, chronic disease, or poor diet is sabotaging their energy, but here is the good news: you can take action to change that. Here are eight science-backed methods for feeling more awake all day long.
Get High-Quality Sleep (7-9 Hours Each Night)
Sleep is your energy foundation. Optimum performance is based on getting 7-9 hours of quality sleep every night. And just one night of fewer than six hours’ sleep can hurt your alertness as much as not sleeping for several nights would, the National Sleep Foundation says—which, by the way, is just as hazardous for you as being legally drunk.
Quick sleep optimization tips:
- Establish a regular bedtime and wake time.
- Create a 30-minute wind-down daily.
- Keep your personal bedroom dark and cool.
- Stay off screens an hour before bed.
Stay Properly Hydrated
You would be hard-pressed to find someone who doesn’t realize dehydration is bad for you. Even mild dehydration (losing just 1-2% of the water in your body) can lead to fatigue, brain fog, and slower reaction times.
Goal: hydrated. Use the color pale yellow as your indicator of hydration. Adults need to consume 2-3 liters of fluids daily, and this requirement increases during exercise in hot weather.
Pro tip: Start your day with 500 ml of water to kick-start your hydration cycle after the overnight fast.
Eat food that supports energy in your body.
All the food you consume is the source of your energy. Seek foods that give you balanced fuel and not fast spikes or crashes.
Energy-boosting foods to include:
- Stabilizers: Oats, quinoa, and lentils for long-term glucose release
- Iron sources: Lean beef, spinach, and legumes to carry oxygen
- Omega-3 sources: walnuts and fatty fish to lessen inflammation.
- The balanced plate: Half your plate is fruits and veggies, a quarter is whole grains, and a quarter is lean proteins.
Move Your Body Regularly
This may seem counterintuitive, but working out actually boosts your energy levels. It has long been known that exercising releases endorphins, boosts circulation, and helps in maintaining mitochondrial function.
Weekly exercise goal: 150 minutes of moderate cardio in addition to two strength sessions.
Energy hack: If you work at a desk, take a 10-minute brisk walk every two hours throughout the day to avoid energy slumps.
Use Caffeine Strategically
Caffeine can be beneficial if used strategically. The sweet spot is somewhere between 3 and 6 mg per kg of body weight, which is about 1-2 cups of coffee for most people.
Caffeine timing rules:
- Do not consume more than 400 mg in total per day (around 4 small cups of coffee).
- Do not consume caffeine for 6 hours prior to your resting time.
- Drink a “coffee nap”: drink coffee, and then take a 15- to 20-minute nap.
Master the Power Nap
A power nap lasting 20–30 minutes between 1 PM and 3 PM can increase alertness by 54%. Deep sleep should be avoided since Gayale has maximized one’s energy effectiveness.
Nap guidelines:
- Keep it under 40 minutes.
- Nap in early afternoon only
- Make it a dark, quiet environment.
Address Nutrient Deficiencies
The nutrient deficiencies can often lead to fatigue. Consider getting tested for:
- Iron: Important for oxygen transport
- Vitamin B12 – Importance: Vital for nerve and energy function
- Vitamins aid in the generation of mitochondrial energy.
- Omega-3 fats: They are beneficial in mitigating inflammation-induced fatigue.
As always, be sure to check with your healthcare provider before you begin taking any supplements.
8. Manage your stress and practice mindfulness.
Chronic stress depletes energy with high levels of cortisol and poor sleep. Studies have found that brief sessions of mindfulness can bring about better energy and focus.
Simple stress-busters:
- Mid-afternoon: Take 5 minutes to breathe deeply.
- Do a short meditation or yoga practice
- Confident self-talk: I feel energized.
When to Seek Medical Help
If your energy doesn’t improve after making these lifestyle changes within 4 weeks, see your doctor. Fatigue with sudden weight loss, fever, pain of unknown origin, or changes in behavior must be investigated immediately by a physician.
Start Your Energy Transformation Today
Sustainable energy is about the steady, not the fast solution. Choose one tactic to focus on this week—maybe you’ll work on getting more (or better) sleep or up your water intake. Put in other techniques slowly until they are habitual.
Most people also experience a significant increase in energy, attention, and mood within a month. Your high-powered life is just a few switches away.
Are you ready to naturally increase your energy levels? Pick one of the gems below and take action on it today. You will thank yourself for taking this important step towards a healthier and more vital tomorrow, just as you would travel back in time to meet yourself.