Life is hectic whether you’re a parent or not, working or not, things always seem to come up. There are plenty of times when we feel exhausted or fatigued and can’t seem to get the wind back in our sails.
While coffee and energy supplements are game-changers, sometimes you may not have access to them and need to get your energy back naturally. Let’s take a look at some eat ways to boost energy and mood quickly and naturally.
Here are some of our favorite ways:
Move Your Body
Physical exercise has been shown to boost energy levels significantly. Exercise releases endorphins which can boost your mood and make you feel more energetic.
While you may just want to lay around and binge-watch your favorite shows when you’re fatigued, getting up off the couch is the best way to get your heart moving and your energy up.
So, next time you’re feeling unmotivated and tired on a day where you have chores or errands to run, do some jumping jacks or go for a walk first.
Even if you don’t have time for a full workout, taking a brisk walk around the neighborhood will help elevate your energy and mood so you can tackle your day.
Breakfast is often called the most important meal of the day for a reason – it jump starts your metabolism and gives you energy for the day ahead. Skipping breakfast when you’re tired will only make you feel more sluggish and fatigued later on.
Try to eat a breakfast with protein and healthy fats like eggs or oatmeal to help you feel fuller longer and give you sustained energy throughout the day.
Eat for Energy
Another common reason for low energy levels and what we do or do not consume is to eat the right foods to keep ourselves perky. Eating every two to three hours throughout the day can help keep your blood sugar levels consistent and give you sustained energy.
Eating foods with a low glycemic index is the best because they help you avoid that “sugar crash” that you experience when you’re eating foods that are high in sugar and refined starches.
You can try eating a primarily plant-based diet if you like, but you definitely want to bulk up on whole grains and high fiber content foods.
Eating foods like fruits, vegetables, whole grains, lean protein, and healthy fats will help boost your mood and give you more energy. When you’re feeling tired or run down, make sure to have a snack with some protein and complex carbs to help refuel.
Limit Caffeine & Sugar
While caffeine can be a great way to boost your energy levels, too much of it can actually have the opposite effect. You may crash later on and feel more tired than before.
The same goes for sugar – eating sugary foods may give you a quick burst of energy but it won’t last long.
You’ll likely end up feeling more fatigued an hour or two after eating something loaded with sugar. So, if you’re looking for sustained energy throughout the day, limit your caffeine and sugar intake.
Get Enough Sleep
Last but not least, getting enough sleep is crucial for having good energy throughout the day. Most people need around eight hours of sleep per night for optimal functioning.
If you’re consistently running on low energy, it’s possible that you’re not getting enough rest. Try going to bed and waking up at the same time every day to help regulate your body’s natural clock and get more restful sleep.
Take a Cat Nap
If you aren’t quite getting enough sleep overnight, you can always try taking a cat nap.
While falling asleep for several hours or more can actually leave you feeling groggy and possibly even more tired when you wake up – studies have shown that sleeping for fifteen to thirty minutes can give you the boost you need to make it through the rest of your day.
And the good news is taking short naps won’t disrupt your ability to fall asleep later at your usual bedtime the way longer naps do.
Soak Up Some Sun
We all know that getting too much sun can be harmful, but did you know that a small amount of sunlight is actually good for you?
A lack of sunlight can definitely lead to fatigue. Sunlight helps boost your energy by resetting your body’s circadian rhythm – aka your internal clock. When we’re exposed to sunlight, it signals our bodies that it’s time to wake up and start the day.
When you expose yourself to sunlight, your body produces vitamin D which is essential for many different bodily functions. Vitamin D helps boost your mood and energy levels, so getting some sun first thing in the morning or during the day can help fight off fatigue.
So, if you’re feeling tired in the middle of the afternoon, step outside for a few minutes and get some sun on your face. You’ll feel more awake and energized after just a few minutes in the sun.
Just be sure to wear sunscreen if you’ll be spending more than a few minutes outside!
Drink Some Water
Did you know that one of the first signs of dehydration is actually fatigue? That’s right! When you’re dehydrated, you can feel fatigued and sluggish.
One of the quickest and easiest ways to boost your energy is to drink lots of water. Water is essential for life and it plays a role in all sorts of bodily functions, including energy production.
Carry a reusable water bottle with you and try to drink at least eight glasses of water a day. If you don’t like the taste of plain water, add some lemon or cucumber slices to give it some flavor.
Bonus points for staying eco-friendly and using a reusable stainless steel container!
Most people are familiar with calming essential oils that are great for sleep, but did you know that there are also a few essential oils that have been shown to boost mood and energy levels?
Some of the best essential oils for energy are citrus oils like lemon, grapefruit, and orange.
You can use a diffuser to disperse the essential oils into the air or you can apply them topically by diluting them with a carrier oil like jojoba oil or fractionated coconut oil.
Reduce Stress Levels
Stress can be a significant factor when it comes to your energy levels. Stress can impact all areas of your life, as you probably know, and your ability to stay energized and focused is one of them.
If you can find ways to reduce your stress levels, you’ll likely see an increase in your energy levels as well. Some methods of reducing stress are meditation, yoga, and deep breathing exercises.
Just Say No
Too many of us feel exhausted just by the responsibilities we have in our day-to-day lives. But when we add to that unnecessary extracurriculars and events, life can get downright overwhelming. Mastering the ability to say no to parties or other invitations you don’t honestly want to say yes to can seriously lighten your load. By decreasing the number of outside obligations you have, you can reduce stress in your life.
Sure, you may not be able to tell your child “no” to their desire to do gymnastics and piano lessons. Still, you can limit the amount of driving around you by limiting the number of extracurriculars they participate in. While being a parent is about making sacrifices, don’t sacrifice your health and sanity to let them do everything if it’s causing your distress.
Protecting your energy levels is a way to guard your overall health and well-being, as outlined above. When we neglect our bodies feeling tired and worn out, we’re ultimately ignoring warning signs of things that aren’t working for us – whether it’s diet, too many responsibilities, poor sleep habits, and more. Trying to overcome your energy issues through the methods mentioned earlier is worth a shot.
So there are our favorite different ways that you can boost your energy naturally without relying on caffeine or supplements. By incorporating some or all of these tips into your daily routine, you’ll be able to fight off fatigue and have more sustained energy throughout the day. Do what works best for you and find what makes you feel your best!
Do you have any tips to boost your energy naturally? Share them in the comments below!