Move beyond energy drinks! Make these 5 lifestyle tweaks to boost energy naturally

Relying on protein bars and energy drinks are not your simplest ideas to boost energy naturally. These lifestyle habits are!
Increases vitality
Feel energetic! Image courtesy: Shutterstock
Team Health Shots Published: 5 Apr 2022, 23:09 pm IST
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Be it summer or winter, every season brings a different reason to beat our
energy levels. During winter, the chill pushes us into snug blankets, and when
it comes to the scorching heat in summer, the sweat makes us feel worn out.
Either way, we look for ways to give our energy levels and immunity a boost,
don’t we? Before heading for quick fixes such as market-bough energy drinks and
bars, how about making some basic lifestyle changes that to boost energy

That’s just what celeb health coach Simrun Chopra has shared with her followers
in her recent Instagram post. According to her, people must take baby steps
towards these basic but “big” tweaks before moving to more complex strategies to
stay energized and also improve immunity. She draws an interesting anomaly: “If we haven’t learnt addition and subtraction, there’s no point in trying trigonometry!”

how to avoid fatigue
Feeling tired all the time is not a healthy sign! Image courtesy: Shutterstock

5 ways to boost energy naturally and improve immunity

1. Fix your circadian rhythm:

Circadian rhythm is typically your body’s internal clock, which regulates our
sleep and wake cycle in response to light. It is what nudges the brain to be

Chopra explains, “This is the 24-hour cycle that the body follows for mental,
physical and behavioural health. When this is thrown off, everything gets
thrown off, including hormones. It is governed by light and dark,” she explains.

The expert warns you against messing with the circadian rhythm if you want to
boost energy naturally. Getting at least 6 to 7 hours of sleep should be the
ideal aim. And yes, you MUST try to sleep before midnight. Click if you want to know more about why circadian rhythm is important for energy!

2. Exercise:

Haven’t we all been told enough about the benefits of daily exercise already?
Still, let us remind you that you can’t escape the importance of exercise for energy!

“Exercise gets your blood pumping, balanced hormones and gives you energy
through the day,” Chopra says. If you are not one of those people who like going
to the gym or outdoors, she suggests NEAT – all non-exercise related movements – that will ensure you move around enough through the day.

benefits of walking
Walking is important. It can keep your energy levels up. Image courtesy: Shutterstock

3. Water intake

When we’re totally zoned out after over-exposure to heat, what do we turn to first? Water! Yes, there’s nothing quite like a glass of water, and experts suggest at least 6-7 glasses of water a day to keep the body functioning well.

“As we enter summer in India, we will be losing more water. So, ensure that you hydrate sufficiently. Dehydration will cause fatigue, mood swings and crankiness,” Chopra says.

4. Avoid large gaps between meals:

In most Indian households, after a lunch at 1 or 2 P.M., the dinner happens at 9 P.M. But that’s not a healthy practice. Long gaps between meals, especially lunch and dinner, must be avoided at all costs.


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Chopra says, “People who have insulin resistance, are borderline diabetic or
diabetic, will experience this more. When there are large gaps between meals, blood sugar drops and we feel tired, cranky and lots more.”

So, how to handle the gap? “Try adding light snacks,” she suggests.

Also Read: 4 things I eat each morning to feel energized throughout the day

gaps between meals
Don’t delay your dinner till hours after your lunch. Image courtesy: Shutterstock

5. Add protein to your diet

The expert puts it as simply as: “Ensure you eat enough protein in each meal.” According to the Harvard Medical School, the Recommended Dietary Allowance (RDA) – the minimum amount one needs – for protein is a modest 0.8 grams of protein per kilogram of body weight. Whether you are a meat eater or not, there are ample sources of protein available. There is a lot of interest in plant-based proteins of late, and remember that protein needs can change with age and time!

Try these lifestyle tweaks and see whether you can really boost energy naturally!

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