Do you feel like you need multiple cups of coffee or tea just to get through the day with your eyes wide open? Do you find yourself looking for something sugary to overcome the mid day energy crash? Do you just wait for the day to end even before you got in through first half of it? If so, firstly find solace in the fact that you are not alone. But yes, it’s time to acknowlede that your lifestyle and eating habits definitely require a bit of tweaking. If you want to learn how to keep your energy levels high, here’s what you need to keep in mind.
There are various factors that contribute to our energy levels. These include mental state, work stress, as well as personal commitments. But while there will be many out of our control, there are also some we can control and work as a part of daily routine.
In your routine lifestyle, other than not getting enough sleep, there are many other reasons why you might feel sluggish throughout the day. Give these tips a try and I promise you’ll start feeling alive again.
Movement gives you energy, so get your body going the first thing, if possible. It doesn’t have to be a hard workout. Even a 10-minute walk or wake up dance or a good stretch on a mat will get your blood pumping and endorphins flowing. If followed consistently, this can work wonders as a mood uplifter. When accompanied by soaking some sunshine in the morning hours, it will help sync your circadian rhythm. This ritual will not just help you feel more energized and alert during the day, but also help produce more melatonin hormone at night which is needed for a sound sleep.
Blood sugar imbalances are a common cause of low energy throughout the day. If you’re riding that rollercoaster of highs and lows, you won’t feel as focused and your energy will be all over the place. If your body is relying on caffeine till afternoon, try having a small meal that has a minimum of 20-30 grams of protein. That will keep your blood sugar from crashing a few hours after you’ve had your caffeine. Also, it will prevent rebound hunger and cravings for sweets later in the day.
Your body needs fuel to stay energized and feel good. Eating well-balanced meals at regular intervals will give your body a steady stream of nutrients to keep you going and blood sugar stable as well as keeping you content to stay away from cravings at end of the day. Think of your plate of food to be a combination of all nutrients like a mix of protein, carbs, veggies, and a little healthy fat, which should last you at least 3-4 hours.
Walk till the next room, step out to water your plants, refill your water bottle or do any quick task to feel refreshed and rejuvenated, especially if you’re staring at a computer for long hours. That mental fatigue from trying to focus for too long is real. Adding a short stretch routine as part of these breaks are perfect to improve posture and blood flow.
Caffeine is basically borrowed energy. Having a glass of water before and after your caffeine drink will minimize dehydrations, constipation and other adverse effects which come along consuming caffeine often. Always limit yourself to no more than 2-3 cups and set a cut off time of late morning or afternoon because drinking it too late can impact your sleep. Staying hydrated is an important pillar for your energy from your work performance to food choices, increase in water weight and also helping you in your fat loss journey overall.
Try these and see the difference they bring to your energy levels!
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