Five Natural Ways to Boost Your Energy Levels Throughout the Day

By | April 25, 2019

Living the healthiest life you can is the best way to ensure you have long-lasting, clean energy throughout the day.

When you have plenty of energy throughout the day, you can perform at your best and accomplish your goals. Unfortunately, there are many factors in daily life that can rob you of your energy, including job stress, poor diet, low mood, anxiety, and lack of sleep—to name a few. If your energy levels are suddenly and consistently low and you’re not sure of the reason, it’s best to start by seeing your doctor to rule out any medical conditions, such as low thyroid function or an infection, that could be causing your fatigue.

Living the healthiest life you can is the best way to ensure you have long-lasting, clean energy throughout the day. Here are some natural, energy-boosting strategies that you can incorporate into your daily and weekly routine.

Eat a light lunch. Heavy meals cause sleepiness, especially if processed foods such as trans fats and refined sugars are involved. Carbohydrate-rich meals administered to men working night shifts increase their sleep duration and sleepiness levels.[1] A lower-carb lunch may help you remain more alert throughout the day. If you must eat a heavy meal, supplementing digestive enzymes can help you convert the protein, fats, and carbohydrates from your food into energy and optimize nutrient absorption, so you feel less weighed down.

Avoid alcohol. While alcohol is a depressant and is often used to help people fall asleep, nightly alcohol consumption is associated with decreased REM (or deep, restful) sleep.[2] That’s right, that nightcap that you like to have may be one of the reasons you are waking up tired.[3] The result of this poor sleep is flagging energy the next day. If you need to resort to alcohol to fall asleep, please see a health care provider.

Get a massage. Self-care is critical for men, too. While it seems counter-intuitive, relaxation can increase energy levels by calming down energy-draining anxiety states. Massages are an excellent way to unwind and rejuvenate; they are scientifically proven to reduce anxiety levels.[4] If you need additional help unwinding, supplementing with an adrenal support formula can help calm your stress response and promote resilience, healthy energy levels, and a general sense of well-being.

Get some natural light. If you’re stuck indoors all day, getting outside is an instant mood-booster and helps you to replete Vitamin D levels. Low Vitamin D levels are correlated with significant fatigue.[5] Natural light also supports healthy melatonin levels. Healthy melatonin levels equal higher quality sleep, and therefore, more energy throughout the day.[6]

Do HIIT. High-intensity Interval Training (HIIT) can get blood pumping without prolonged exercise effort. In sedentary students, just six minutes of calisthenics can increase blood flow, oxygenation, and feelings of vigor, without causing fatigue, stress, or negatively affecting cognition.[7] Breaking up periods of sitting with some push-ups and squats is an effective way to improve your energy quickly.

Some natural, healthy changes to your day can not only increase your energy, alertness, and mood in the short term, but many of these techniques can also help you sleep better. Try incorporating some of these tips into your day and see the difference in your energy.

[1] Nehme P, Marqueze EC, Ulhôa M, Moulatlet E, Codarin MA, Moreno CR. Effects of a carbohydrate-enriched night meal on sleepiness and sleep duration in night workers: a double-blind intervention. Chronobiol Int. 2014 May;31(4):453-60. doi: 10.3109/07420528.2013.821478. Epub 2014 Jan 23. PubMed PMID: 24456339.
[2] Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013 Apr;37(4):539-49. doi: 10.1111/acer.12006. Epub 2013 Jan 24. Review. PubMed PMID: 23347102.
[3] Irwin MR, Valladares EM, Motivala S, Thayer JF, Ehlers CL. Association between nocturnal vagal tone and sleep depth, sleep quality, and fatigue in alcohol dependence. Psychosom Med. 2006 Jan-Feb;68(1):159-66. PubMed PMID: 16449427.
[4] Kurebayashi LF, Turrini RN, Souza TP, Takiguchi RS, Kuba G, Nagumo MT. Massage and Reiki used to reduce stress and anxiety: Randomized Clinical Trial. Rev Lat Am Enfermagem. 2016;24:e2834. Published 2016 Nov 28. doi:10.1590/1518-8345.1614.2834
[5] Masoudi Alavi N, Madani M, Sadat Z, Haddad Kashani H, Reza Sharif M. Fatigue and Vitamin D Status in Iranian Female Nurses. Glob J Health Sci. 2015;8(6):196–202. Published 2015 Nov 17. doi:10.5539/gjhs.v8n6p196
[6] Smolensky MH, Sackett-Lundeen LL, Portaluppi F. Nocturnal light pollution and underexposure to daytime sunlight: Complementary mechanisms of circadian disruption and related diseases. Chronobiol Int. 2015;32(8):1029-48. doi: 10.3109/07420528.2015.1072002. Epub 2015 Sep 16. PubMed PMID: 26374931
[7] Sperlich B, De Clerck I, Zinner C, Holmberg HC, Wallmann-Sperlich B. Prolonged Sitting Interrupted by 6-Min of High-Intensity Exercise: Circulatory, Metabolic, Hormonal, Thermal, Cognitive, and Perceptual Responses. Front Physiol. 2018;9:1279. Published 2018 Oct 16. doi:10.3389/fphys.2018.01279

This content is sponsored by Vital Nutrients.

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