5 Simple Ways to Boost Your Energy Today

It’s 3 p.m. and you’re only halfway through your to-do list, but until you get a caffeine or sugar fix all you can think about is a nap. If you’re tired of feeling tired, you are not alone. We’re being groomed to accept lifestyles that leave us hurried, hustled, frazzled, busier-the-better, and running on fumes. But, if we don’t have energy, we cannot live at our fullest potential, no matter how much money we have, how many to-do’s we’ve crossed off our list, or the things we own.  Energy is life! 

If your demanding work schedule and overload of personal commitments have you feeling exhausted, I’ve got some good news. You can quickly and easily boost your energy and shed that fatigue feeling with some simple tweaks.

So, put down that coffee and chocolate bar. To the rescue: 5 simple ways to keep you energized all day long.  Pick one strategy to start doing today!

Choose healthy foods and water

Our nutrition plays one of the largest roles in our energy levels.  Nutritious food choices keep our blood sugar stable, avoiding that sugar crash, and can help boost our energy and keep us fueled and ready to tackle the day. 

Omega-3 fatty acids found in fatty fish, such as salmon and sardines, chia and flax seeds and nuts, can help you feel energized. Dark, leafy green vegetables are also filled with vitamins and nutrients and are an excellent food to reach for when your energy level is low.

On the other hand, eating processed foods and sugar makes us tired and groggy, increasing cravings due to the blood sugar roller-coaster they induce (read this post for more on the harmful effects of sugar). Hunger hormones like ghrelin and leptin will be yelling at you every couple of hours, making you feel bad if you don’t eat.

Dehydration is a major cause of fatigue, since fluids transport nutrients and oxygen to our cells and organs. Make it a habit to take your water bottle with you all the time and aim for half your body weight in ounces of water per day to stay properly hydrated. 

Cut Caffeine

I know what you’re probably thinking: I need my caffeine to have energy! But, I’m here to let you in on a secret-you don’t need it, and can actually have more energy without it.  More often than not, coffee creates a jittery high, followed by an energy crash that leaves you needing more and more, and feeling hungry.

Caffeine stimulates adrenalin release and blocks a relaxing brain chemical called adenosine. This jazzes up your body and produces a stress reaction.  Once the initial boost wears off you’re left feeling even more tired than before. After giving up caffeine, you’ll likely find yourself sleeping better, feeling calmer and more relaxed and having increased sustained energy! While you cut the coffee, some better-for-you beverages include iced or hot tea, matcha green tea, and fruit infused water or sparkling water.

Breathe

We tend to take short, shallow breaths through our mouths and we hold our breath without realizing it, especially when we’re stressed.  If that’s your breathing pattern, you’re depriving your body of oxygen, and less oxygen means less energy.

Try to concentrate on deep breathing a few times a day. Breathe slowly and deeply in and out through your nose to a count of at least five. Be mindful of your chest rising as you inhale and falling as you exhale. I also love the 4-7-8 breath, which is inhaling to a count of 4, holding for 7 seconds, and exhaling to a count of 8.  This intentional breathing will become more automatic  throughout the day and it will make a huge difference to your state of mind and energy level. (Read this post for another 2-minute breathing practice)

Earlier consistent bedtime 

Did you know that being sleep deprived can increase your stress hormones by about 40%?  I don’t need to tell you the downsides of sleep deprivation, you already know you feel achy, slow, groggy, and tired, and your risk for a variety of health problems and diseases increases.

Unfortunately, a large percentage of people are walking around in a constant state of mild sleep deprivation, getting 6 or less hours per night. Or, for many people, they’re sleeping for long periods, but not getting enough of the deep, restorative sleep that is what the body really needs.

It’s no surprise that energy starts with a good night’s sleep, but in today’s busy world we’re not getting enough.  Adults need 8 to 9 hours a night to restore and regenerate their minds and bodies, while children need 10 to 12 hours, and teens 9 to 10. 

Try heading to bed a half-hour earlier for the next few nights, then add another half-hour for a few nights. Continue adding to your sleep until you can wake up without an alarm, feeling refreshed. 

Move throughout the day (bonus points if its outside!)

You don’t have to do hours of cardio if you don’t want to, and you can reap the benefits of easy pockets of movement throughout the day, short high-intensity workouts, or long, enjoyable hikes and bike rides.

When you’re too tired to even think straight, exercising is probably the last thing you want to do, but it will give you energy! The good news is that any activity that gets your heart pumping for more than 10 minutes will increase oxygen to your system, which will give you more energy. It all counts!

 If you’ve only got a few minutes, you can still get in some movement.  Here are some simple ideas:

·       Stand up and stretch at your desk.

·       Take the stairs whenever possible

·       Walk during phone calls 

·       If you get any type of lunch break, reserve half of it for a quick walk outside—just being in the fresh air is a great way to feel revived.

For other ideas on getting more movement in your day, check out this post.

Bonus Tip: Do an “Energy Audit”

Notice when you feel your most energetic and your most depleted.  Are you a morning person, waking up raring to go? Or, do you find you need some time to settle into the day and hit your energetic groove in the afternoon? Based on your personal preferences, time block and schedule tasks around your most energetic times to optimize your energy and work with your body.  

>>> I’d love to hear which energy boosting strategy you’re going to start! Tell me in the comments below.