Boost Your Energy With These Tips

Maintaining good energy levels through the day will help keep concentration levels high and help you be more productive at work.

Everybody wants more energy. More energy to work, more energy to go to the gym, or more energy to see family or friends after a long day at work.

What’s the solution to this? That special supplement stack that you have seen advertised on a billboard somewhere. Probably not.

The solution is to read on to find the natural ways you can boost energy levels through the day that are super easy to implement.

1. Exercise

Arguably one of the most important steps to increase your energy levels is being active and exercising.  Getting out at lunch and going for a walk or going to the gym after work and hitting the weights will help you feel better and boost every levels.

When we exercise the body we will produce more mitochondria which are the powerhouses of our cells. Mitochondria will produce fuel out of the glucose from the food we eat and from this ATP is produced which is used as an energy source.

Exercise also allows for a greater uptake and utilisation of oxygen. This will help the mitochondria energy production and allow for the body to function better.

Regular exercise can also help strengthen your muscles and your cardiovascular system making you more resilient to external stressors and in turn give your more energy to complete everyday tasks.

Exercise also produces hormones after we have exercised which will boost our energy levels by making us feel better.

2. Sleep

Not getting enough sleep can make you feel grumpy, lethargic, and tired the next day all depleting your energy levels.

Getting quality sleep for 7-9 hours a night is vital if you want increased energy levels for the next day.

During sleep the body releases hormones that can help repair and rejuvenate the body so when you wake you will feel refreshed and energy levels will be increased. In deep sleep there is an enhanced ability to make ATP. This is due to enhancing your ability to make ATP in the cycle of deep sleep.

If you have trouble getting good quality sleep then try reading before bed, a relaxing bath, meditating and limiting tv, laptop and phone time just before bed.

3. Nutrition For Energy

Eating plenty of wholegrains, vegetables, fruits, nuts, seeds, pulses, and good protein will help keep energy levels sustained throughout the day.

When it comes to nutrition for energy, you’re looking at foods that will release glucose slowly, or foods that will help to release glucose slowly.

Foods high in fibre will be good at glucose control and help to keep energy levels elevated and even throughout the day.

Adding a good protein source and a healthy fat source will help control the rate of digestion even more meaning that consistent energy until bedtime.

The composition of the meal you eat is vitally important in terms of energy levels. When a meal consists of protein, good fats, and good carb sources (grains and vegetables) you are onto a winner.

The foods that are not so good for energy are processed foods and sugary snacks which are quickly digested and not ideal for long-term energy levels.

4. Reduce Stress Levels

Due to the hectic busy lives people lead the likelihood of elevated stress levels is becoming a pandemic with anxiety levels and the feeling of being overwhelmed ever increasing.

Stress levels can have negative effect of physical health and mental health but can also cause the feeling of tiredness and fatigue.

Correcting this elevated stress level will help you to boost energy levels throughout the day and make you feel a whole lot better.

But how do we do this?

Go for a walk, practice some meditation, meet some friends and laugh a lot. There are many ways you can reduce stress levels but they are dependant on you, and what works best for you.

Some people can meditate well and it works for them. Others can’t. Try different solutions and pick the best ones that are aligned with your personality.

5. Stay Hydrated

I don’t think there is much to write about why drinking adequate amounts of water is good for us.

Staying hydrated throughout the day will help the body work more efficiently and keep energy levels high.

About 60% of our bodies are made up of water which is why drinking enough to keep levels topped up is vital.

Try and consume 6-8 glasses a day.

I hope this article has given you some useful information that enables you to supercharge your energy stores.

If you are struggling to see any results in the gym or need help with nutritional advice then personal training or a nutrition consultation could be the thing for you.

If you are interested please fill out my message form on my homepage and I will get back to you.

Until next time.