One out of four people experiences “normal” levels of fatigue. In other words, they may not have anything to worry about. Get up feeling more refreshed than when you went to bed, and sail through the day more enthusiastically than when you woke up.
The answer may be obvious.
While products from an infomercial or health food shop are full of claims of improved energy, they usually aren’t that effective.
You don’t have to live a fast-food lifestyle. Eating healthy and exercising regularly are the keys to a long, healthy life full of energy.
We’ll look at some of the best foods to eat for boosting your energy levels and improving your outlook on life. We’ll also cover some of the foods that could be hindering your energy levels, and how you can change your diet to eliminate them.
A healthy diet is the best way to ensure you stay well and feel your best. It’s no secret that eating lots of sugary foods, fatty foods, and processed foods will make you sluggish.
Eating for Lasting Energy
1. Choose healthy carbohydrates.
Complex carbohydrates, like those in whole grains, provide a steady source of energy. A high-fat diet may be good for your health, but simple carbohydrates in cookies and other processed foods will make your blood sugar rise and fall, leaving you tired.
For many people, the best way to eat is to fill-up on complex carbohydrates and then have a few smaller portions of protein or fat.
This way, you’ll stay satisfied, without going overboard on anything. If you want to lose weight, try eating fewer calories than you burn in a day. You can do this by eating fewer meals, exercising more, or both.
2. Control portions.
Proteins and healthy fats provide some energy too. Include them in your balanced diet in sensible amounts.
You should eat at least three servings of protein or healthy fat each day.
Include a variety of fruits and vegetables in your daily meals. If you do not like the taste of fruit, make sure you try different types of fruits, you will find one that you like.
If you are vegetarian, make sure you eat some form of protein and healthy fat every day. Try tofu, beans, nuts, soy milk, cheese, or eggs.
Do not overeat.
Make sure you eat just enough to satisfy your hunger. Eat more than you think you should. If you have a large meal before a workout, you will feel fuller for longer.
This can help you avoid overindulging during the rest of your day. When you eat too much, it will also take longer for your body to digest food. Be aware of how you feel after eating.
Eating a lot of food can leave you feeling bloated or sluggish. If this is the case, then it is time to start eating less, you will thank yourself for the energy you have with this habit.
3. Lose weight gradually.
Being overweight is a major contributor to fatigue because the body has to carry around extra pounds which may also interfere with sleep and overall function.
If you want to lose weight, rather than depriving yourself of energy, aim to lose about one pound each week.
The easiest way to do this is by cutting back on calories. As well as being more active, get plenty of fresh air. If you are indoors all day, you will be less likely to get enough vitamin D.
Go outside for a walk or take a short drive to a park. You will notice the difference in your mood and energy levels.
4. Enjoy breakfast.
Breakfast can help keep your appetite under control. It’s a healthy choice for a satisfying meal. Start your day with eggs, Greek yogurt, and fruit. If you prefer to eat salads rather than conventional breakfast foods, that’s fine.
If you’re trying to lose weight, you may find that you have more energy during the day if you consume fewer calories. You may be surprised to find out that breakfast really does make a difference in your diet. You may not be hungry for breakfast, but you’re still burning calories.
5. Snack a little.
Some people have trouble staying filled up and energetic while they’re eating a normal meal. Your weight is probably controlled by a number of factors, including the size of the meal you eat and when you eat it.
When your body is in a state of hunger, you’re more likely to want to snack or eat more than if you’re full. When you eat a healthy, balanced meal, you’ll feel fuller for longer and eat less.
If you’re trying to lose weight, you may find it helpful to eat smaller meals throughout the day. The key is balance — making sure that your diet contains all the nutrients your body needs and that you’re not overeating.
6. Drink water.
The causes of dehydration are varied, but seniors, often include less awareness of their need to drink, less energy, and less motivation to drink. Put yourself in a place where you can hear the birds sing and feel the wind blow across your face.
The same rule applies to drinking water: If you don’t know how much you should be drinking, then drink as much as you need to stay properly hydrated. If your goal is to lose weight, it helps to think of calories not in terms of something that you consume, but rather as a measure of energy expenditure.
Calories are produced when we break down foods into their basic components and then use energy to either create new food molecules or break down existing molecules. This happens through the process of respiration in our cells.
7. Consume more iron.
Younger women are susceptible to anemia related to iron deficiencies. Foods rich in this mineral include liver, beef, lentils, and spinach. Iron is also found in whole grains, nuts, and green vegetables.
Eating a healthy diet is the best way to avoid iron deficiency. Many foods are high in iron, but you need to be aware of the amount you eat or drink.
For example, 1 cup of cooked spinach has about 2 mg of iron, which is a very small amount of iron for a person who needs to consume about 30 mg of iron each day. This would take about 25 servings of spinach to get the amount of iron needed.
8. Consider supplements.
Most healthy adults can get the nutrients they need from food alone. However, your doctor may advise you to take supplements if you’re a vegan or take certain medications.
You should be taking a daily multivitamin and mineral supplement, and you should know what to look for when shopping for one. You’re probably familiar with the idea that your body needs a wide variety of vitamins and minerals to function properly.
That’s because our bodies are made up of more than 20 different vitamins and minerals, which are necessary for maintaining good health.
However, most people don’t realize that there are many other types of vitamins and minerals that aren’t as well-known.
Exercising for Lasting Energy
Whether you love it or hate it, physical activity is a cornerstone of healthy aging.
Scientific evidence suggests that people who exercise regularly not only live longer, but also may live better — meaning they enjoy more years of life without pain or disability. A study of adults 40 and older found that taking 8,000 steps or more per day, compared to only taking 4,000 steps, was associated with a 51% lower risk of death from all causes.
You can increase the number of steps you get each day by doing activities that keep your body moving, such as gardening, walking the dog, and taking the stairs instead of the elevator.
1. Understand the impact.
Your body will have a better ability to utilize the energy in the food you eat if you work out first thing in the morning. You get stronger every day and the chemicals you release make you feel happier.
Your energy levels are higher because of the workout, and your mood will be elevated due to the endorphins you release.
If you’re going to do some exercise, make sure you’re doing it on an empty stomach. When you eat a meal before you exercise, the blood is diverted from your muscles to your digestive tract.
This means that the oxygen and nutrients that are needed for the muscles are not available. By exercising after you eat, you are giving your body more time to absorb the nutrients it needs.
2. Do aerobics.
Low and moderate-intensity aerobics is especially helpful.
Ride your bike or take a walk. Get out of your car, too. If you’re in a meeting, stand up, stretch, and walk around the room. Take a break from sitting all day long. Get moving. You don’t have to exercise for hours every day.
In fact, 20 minutes of moderate activity five times a week can be beneficial.
But it’s worth noting that people who get regular aerobic exercise tend to be healthier than those who don’t. Exercise can improve your health and prevent disease. It can also help with weight loss.
3. Have fun.
Choose activities that you enjoy. If you enjoy the activity enough, you’ll probably stay with the program.
Take a friend or a family member along, so you can enjoy the experience together and support each other. Be flexible and open to new ideas.
If something isn’t working for you, try something else. You don’t have to be perfect to be successful. Take care of yourself. A healthy diet, exercise, and rest are important to good health.
Don’t forget to take breaks and relax every once in a while.
Don’t give up.
If you keep trying, you will eventually succeed. Set goals and make a plan. You can do anything if you put your mind to it.
Try to look at life as an adventure.
Other Natural Ways to Increase Energy
1. Sleep well
Deep meditation is the only substitute for adequate rest, and you should use it as often as you can. Your job and your lifestyle may be the reason you don’t want to go to bed early.
You need to find a way of getting some sleep even if you are busy, or you will become exhausted and feel ill.
Sleep quality matters for memory and mood. In one study of adults older than 65, researchers found that those who had poor sleep quality had a harder time problem-solving and concentrating than those who got good quality sleep.
2. Do not underestimate the power of meditation.
It can be a real lifesaver when you are feeling stressed out or overwhelmed by work, family, or other life challenges. You have probably heard that meditation is good for your health, but this may be true for all of us who meditate regularly.
As you meditate regularly, you will notice that you have less stress in your life and that you feel calmer.
3. Manage stress.
If you have too much stress, you’re more likely to become sick.
Ask a friend or take a few moments to write down in your journal how you feel about some upcoming challenge. It’s important to understand what is causing your stress and the sooner you can identify the cause, the better.
4. Quit smoking.
Tobacco constricts your blood vessels, reducing the flow of oxygen and nutrients to your body.
But if you’ve tried to quit before It usually takes multiple efforts to achieve success. You can make this last attempt count for your health.
The good news is that you don’t have to smoke to live a long and healthy life. The more you smoke, the harder it will be to quit.
Some smokers are able to successfully quit early in their attempt. Others need help.
Take advantage of nicotine replacement products like patches or gum. The nicotine in these products can help you avoid withdrawal symptoms that make quitting harder.
5. Limit alcohol.
Tequila may make you feel like the life of the party, but alcohol is actually a depressant. Make cocktail-free days an important part of your weekly routine.
Drinking more than one drink a day can increase the risk of developing certain types of cancer.
As you probably know, alcohol is made from fermented fruit or grain, so it has carbs in it. That’s why you feel bloated and sleepy after drinking it.
It also makes you dehydrated because alcohol takes water out of your body.
Try drinking in moderation or on special occasions if you must indulge.
6. See your doctor.
If you’re feeling tired all the time, it’s possible you have a medical condition you haven’t mentioned. It’s critical to diagnose a problem early.
An early diagnosis can rule out any medical causes. If you think you might have a medical condition, talk to your doctor about what you’re feeling. It’s important to get preventative screening and regular check-ups, especially as we get older.