A lack of energy is something that affects almost everyone on the planet at some point. However, many people don’t want to rely on caffeine, or something not natural to increase their energy levels; here are a few ways to do it naturally.
Increase Nutrients
The first thing you should do is to check if your diet is providing the right nutrients and minerals. Magnesium, iron, Vitamin B, and a variety of other nutrients all keep your energy at stable levels.
If you have dietary restrictions, look to supplements such as energy support supplements from Ethical Nutrients to get the vitamins and minerals you need.
Improve Your Overall Diet
Building on the last point, it is also important to improve your overall diet. Highly processed foods are packed with sugar and will give you a short-term boost, but your body will also crash, and you will feel lethargic.
Instead, eat more whole foods, slow-release carbs, limit sugar, and have a more complete daily diet. This may not give you a huge boost, but it will keep your energy levels stable and keep you energised throughout the day especially if you’re looking for ideas on how to stay fit over 50.
Don’t Skip Meals
Additionally, don’t skip meals, especially breakfast. There is no use in having a well-balanced diet if you don’t eat every meal and fuel your body. Even if the portion is smaller than normal, it will still be better than not eating at all.
Less Sugar, More Grains
Simply put, foods high in sugar will make you crash and feel tired far quicker than foods that release energy slowly. Grains, for instance, digest slowly and give you a small amount of energy for longer compared to sugar.
You also don’t get the same crash you would with sugar, and therefore, add more whole grains into your diet, especially in your breakfast and your snacks.
Snack Smart
Speaking of snacks, add more natural foods into your snacking cupboard and fridge shelf. Fruit, homemade granola bars, nuts, etc, are all better snacks than something processed like chocolate, candy, crisps, etc.
It is also very easy to make your own healthy snacks at home, and have some available whenever you are feeling peckish or when you are on the go.
Get Better Sleep
When it comes to sleep, the quality of sleep you get is always more important than how long you sleep for. High-quality sleep will give your mind and body a chance to recover, meaning you will feel fresh and ready for the day in the morning.
Reduce Stress
Some studies have shown that stress can be a contributing factor that is making you feel tired. Firstly, stress will ruin your sleep and you won’t get the quality sleep mentioned above, and you will often wake up feeling more tired.
Whether it be yoga, exercise, breathing exercises, or any other relaxing activity, try to reduce your stress as much as possible as and when you feel it.
Walk More
While doing more physical exercise may sound like something that would make you tired, many studies have shown that a morning walk, for as little as ten minutes, can wake your body up and make you feel more energetic.
When you expand this into a full, regular workout program, you not only reduce stress, but you also improve your sleep, further improving your energy levels.
Avoid Energy Drains
Whether it be certain people, social events, or something in between, try to avoid energy drains as much as possible. Many of them typically cause mental fatigue, which will quickly turn into physical fatigue.
Instead, start saying no to some social events, become more organised to limit stress, and identify and eliminate energy drains from your life.
Drink More Water
Dehydration, even to a mild degree, has been shown to increase fatigue far more than you think. Additionally, many people tend to ingest energy drinks, soda, etc, to stop feeling thirsty, but those types of drinks can lead to energy spikes and crashes.
Instead, try to drink more water throughout the day, and start with a large glass the moment you wake up. Not only does it wake up your digestive system and, therefore your body, but morning dehydration is a common problem and fixing it with only coffee is not the best idea.
Natural Light
Some studies have shown the benefits of getting natural light in the morning and how it improves your energy levels. Not only does it help with your circadian rhythms, but it also makes you feel more awake.
If you live somewhere that has limited natural light or dark Winters, consider in a light therapy lamp, which mimics natural light and gives you similar results.
Improve Your Breathing
While breathing is something we do without thinking about it, many studies have shown that shallow or poor breathing can lead to fatigue. This is clear when working out, as many experts stress the importance of breathing in and out at the right times during a movement to maintain energy levels.
Becoming more mindful of your breathing and being aware of when you aren’t breathing correctly can make a difference in how energetic you feel.
