If you find yourself yawning regularly throughout the day, have a hard time keeping your eyes open after each meal, or live by the slogan of “life starts after coffee,” then you’re one of the millions of people suffering from one of the greatest epidemics of our time: lack of energy. Fortunately, there are ways to change this. You don’t have to only rely on your morning cup of cafécito to get you through the day. In fact, you don’t really have to rely on caffeine at all — believe it or not. Here are five recommendations to boost your energy in a healthy, sustainable way.
You would be shocked to know how many people go around feeling like zombies all day simply because they don’t drink enough water. Nearly 80 percent of Americans claim they don’t drink enough water. But we need it! Our body is mostly composed of water and needs to be properly hydrated to function well. It’s recommended to drink at least eight 8-ounce glasses, which equals about 2 liters or half a gallon a day. Start by keeping a large glass of water on your bedside table to drink first thing in the morning, and aim for seven extra glasses throughout the day.
Get Enough Sleep
Don’t sleep on the importance of sleep — pun intended! Getting enough sleep is vital to having enough energy throughout the day. There are no ifs or buts about it. For adults 7-9 hours of sleep is recommended. Try to aim for at least eight and make sure not to sleep too late. Think about how many times you reached for caffeine because you didn’t get enough rest! And it that hasn’t sold you yet, think about how good your skin will start looking if you gave it that necessary beauty sleep.
Food and diet is everything. What we eat deeply impacts our health and our energy levels whether we like it or not. If you’re low on energy make it a priority to eat healthy and avoid sugar and artificial ingredients. Incorporate energy-creating foods that will recharge you throughout the day like almonds, whole grains, protein-filled foods, leafy greens, apples, and citrus. You’ll notice a huge difference and how you function and you’ll have more energy not just at work but doing the things you love to do. Make the necessary changes and your body will thank you later — trust us!
We all know this by now but exercise is just as important as following a healthy and nourishing diet. Our bodies are meant to move. Regular, low-intensity exercise has been proven to increase energy levels in those with fatigue. On the days you don’t have time to hit up the gym, try going for a nice walk outdoors. Nature is also a great way to unwind and energize, plus you get the energizing benefits of Vitamin D. Even just 30 minutes of exercise a day for a few times a week can make all the difference in the world. Try giving it a shot. You have nothing to lose.
Breathe Deeply and Meditate
Just like with water, most of us walk around under oxygenated without even knowing it. Adults have a shallow way of breathing compared to babies and kids, and the more stressed the person, the shallower their breathing. Deep breathing, which goes hand in hand with meditation, will help energize you naturally. This is crucial to your health. Trying dedicating a few minutes every day to practicing breathing exercises. It’s also a great way to clear your head. Or incorporate exercise that helps teach you proper breathing like pilates. These little changes all add up and can make a huge difference in your health.