9 winning strategies for peak energy

If you feel lethargic, struggle to stay awake, or drink several cups of coffee to make it to lunchtime, you’re not alone.
Most of us are used to feeling tired and tired at the end of the day. Fortunately, there are several healthy steps you can take to reduce fatigue and increase your energy levels.

In fact, a few small changes in your daily routine can have a huge impact on your energy levels, as well as many other aspects of your health.

Here are 9 simple strategies to increase your energy levels naturally.

1. Sleep more

Many people cut short the hours they should spend in bed, such as putting off bedtime to meet a deadline or studying for an exam.
Not getting enough sleep can drain your energy and leave you lethargic, grumpy, and tired the next day. Although the amount of sleep a person needs can vary slightly, experts generally recommend getting at least 7 hours of sleep each night to boost energy levels and support overall health. If you’re having trouble sleeping, setting a regular sleep schedule and relaxing at the end of the night by taking a bubble bath, reading a book, or listening to relaxing music may help.

2. Reduce stress

It is common for people who lead busy lives to feel stressed, anxious, or fatigued. Not only can stress have serious consequences for your physical and mental health, it is also closely related to fatigue. Think about what stresses or exhausts you the most, and ask yourself if you could eliminate it from your life. If this is not possible or desirable, what actions can you take to reduce your stress about it in the long term?

Some of the possible causes of stress include:

Stress from everyday responsibilities at work, school or home
Sudden and stressful life changes, such as a job loss, a relationship breakup, or the death of a loved one
Exposure to trauma, for example as a result of a car accident.
In many cases, it is not possible to completely eliminate the sources of stress in your life. However, if you are able to reduce your stress levels, it can help increase your energy.

Strategies to increase your energy level for the time being include spending time relaxing, reading, or walking. You can also try mindfulness techniques or meditation, which can reduce anxiety.

3. Move more

Regular exercise is important to reduce the risk of chronic diseases, including heart disease, type 2 diabetes and obesity. Additionally, some research suggests that adding physical activity to your routine may also fight fatigue and increase your energy levels. To fit exercise into your day, try getting away from your desk and taking a walk on your lunch break, taking the stairs instead of the elevator, or walking to work or school instead of the car.

4. If you smoke, consider quitting

Smoking can have negative effects on multiple aspects of health and can increase the risk of many chronic diseases. In addition, the toxins and tar in smoke reduce the efficiency of your lungs. Over time, this can reduce the amount of oxygen transported throughout your body, which can make you feel tired. If you smoke regularly, quitting smoking may be linked to many health benefits, including increased energy levels (18Trusted Source).

5. Reducing alcohol intake

Drinking alcohol can have a calming effect and make you feel sleepy and relaxed. Many people mistakenly believe that drinking an alcoholic drink can be an effective way to fall asleep faster. However, drinking alcohol regularly before bed can reduce the quality of your sleep. Alcohol can also act as a diuretic, that is, it increases urine production. So, if you have a few drinks right before bed, you can interrupt your sleep by waking up in the middle of the night. This is why it is best to consume alcohol in moderation and limit its consumption close to bedtime.

6. Eat a nutritious diet

If you still feel tired, lethargic and lack energy, changing your eating habits may help. Eating a well-balanced diet can not only reduce your risk of many chronic diseases, but also greatly affect your energy levels. Choosing whole, nutritious foods can give your body the vitamins and minerals it needs to function at its best. On the other hand, eating a lot of processed foods that are high in sugar and fat can have a negative impact on your energy levels and overall health.

7. Limit added sugar

When you’re feeling tired, it can be easy to choose a sweet snack. However, while sugar can give you an energy boost in the short term, it wears off very quickly and can leave you feeling more tired than before. This is because foods high in sugar cause a sharp rise in blood sugar levels, followed by a crash, as the body releases a large amount of insulin to move sugar from the bloodstream into the cells.

Consuming large amounts of added sugar may increase the risk of obesity, type 2 diabetes and heart disease. So limiting your added sugar intake can be good for your energy level and health.

8. Stay hydrated

Drinking enough water is very important to many aspects of health. In particular, dehydration can have a significant impact on brain function, mood, energy levels, and more. As a general rule, try to drink water whenever you feel thirsty to ensure you stay hydrated. You may need to increase your intake if you are very active or live in a hot climate. Also, remember that older adults don’t always feel thirsty when they need water. So they need to make a conscious effort to drink more throughout the day to stay hydrated.

9. Connect with people

Social connections are very important to maintaining good health. In fact, social isolation can cause demoralization and fatigue, especially as you age. Some research suggests that having stronger social support may be associated with better physical and mental health as you age. If you’re feeling tired and out of date, it may help to try to connect with friends, join a club, volunteer, or find a new hobby that takes you out.

Many people feel tired and lack the energy to function at their best throughout the day. However, drinking enough water, eating a balanced diet, getting enough sleep, exercising, and being social can improve your energy levels and overall health.
If you’re feeling tired, it’s worth looking into your lifestyle to see what healthy changes you can make to boost your energy levels and help you feel your best.

* Presse Santé strives to convey health knowledge in a language accessible to all. In any case, the information provided cannot replace the advice of a health professional.

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