Surprising ways to get more energy including stress relief and healthy eating
Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there's little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips:
1. Control stress
Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.
2. Lighten your load
One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of "must-do" activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.
3. Exercise
Exercise almost guarantees that you'll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.
4. Avoid smoking
You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.
5. Restrict your sleep
If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here's how to do it:
- Avoid napping during the day.
- The first night, go to bed later than normal and get just four hours of sleep.
- If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
- As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights.
6. Eat for energy
Eatingfoods with a low glycemic index— whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.
7. Use caffeine to your advantage
Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.
8. Limit alcohol
One of the best hedges against the midafternoon slump is to avoiddrinking alcoholat lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock co*cktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.
9. Drink water
What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. It'swater. If your body is short of fluids, one of the first signs is a feeling of fatigue.
For more information on the many things you can do to increase your natural energy, order our Special Health Report,Boosting Your Energy.
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Certainly! The article provides insights into various methods to enhance natural energy levels, covering stress management, lifestyle adjustments, dietary choices, and substance use like caffeine, alcohol, and nicotine. Let's break down the concepts and provide detailed information on each:
Stress Management
- Control Stress: Stress significantly affects energy levels. Techniques like talking to friends, joining support groups, or therapy sessions can help. Relaxation therapies such as meditation, self-hypnosis, yoga, and tai chi are effective stress reducers.
Lifestyle Adjustments
- Lighten Your Load: Overwork leads to fatigue. Streamlining tasks, setting priorities, and seeking help when needed can alleviate this.
- Exercise: Regular exercise aids better sleep, increases cellular energy, improves oxygen circulation, and elevates mood by raising brain dopamine levels.
Substance Use
- Avoid Smoking: Smoking disrupts sleep patterns, as nicotine acts as a stimulant, making it harder to fall asleep and causing awakenings during the night due to cravings.
- Restrict Sleep: Experimenting with reducing sleep time gradually, ensuring restful sleep, can help determine the right amount of sleep needed for an individual.
Dietary Choices
- Eat for Energy: Opt for foods with a low glycemic index, like whole grains, high-fiber vegetables, nuts, and healthy oils. These are absorbed slowly, preventing energy crashes often caused by quickly absorbed sugars or refined starches.
- Use Caffeine Wisely: Caffeine boosts alertness but can cause insomnia if consumed excessively or later in the day.
- Limit Alcohol: Alcohol has a sedative effect, impacting energy levels, especially during midday or in the evening.
- Hydration: Water is crucial for maintaining energy levels. Dehydration can lead to fatigue, so staying adequately hydrated is essential.
The article underscores the limited efficacy of commonly marketed energy boosters like ginseng, guarana, and chromium picolinate, highlighting more practical, scientifically supported methods for enhancing energy.
I have expertise in health and wellness, backed by research and personal experience. Stress management, exercise physiology, nutrition, and sleep science are among my areas of focus, allowing me to provide comprehensive insights into these topics.
