Eight Easy Ways to Boost Your Energy
Have you ever gotten a full 8 hours of sleep but still feel like you're dragging all day? Fatigue can be caused by more than just sleepless nights — energy levels can depend on your health, diet, and daily habits. But there are some simple changes that you can make to your lifestyle to help make you feel well-rested and energized all day, every day.
1. Get a checkup
If you're really not feeling well, you may want to see a doctor to make sure your health is in check. How do you feel: As if you have the flu, as if your mind is in overdrive or as if you're depressed? Illness symptoms like loss of appetite, dizziness, muscle and joint aches, and cognition problems aren't normal, and are reason to see your doctor. Sometimes medications can affect your energy levels as well, and you may want to consult your doctor about any side effects you may notice.
2. Honor your sleep
Remove stimulants from the bedroom such as TV- so that the bedroom is associated with sleeping. Avoid caffeine, alcohol, and exercise within a few hours of bedtime, as they can make your ability to fall asleep more difficult. If you find yourself lying in bed unable to fall asleep, get up out of bed and do something boring — folding laundry, for example — to quiet your mind and relax. Also, try to stick to the same sleep schedule by going to bed and waking up at about the same time every day — including weekends!
3. Adjust your diet
If you're not eating a balanced diet, your body won't have the nutrients it needs to sustain a high energy level throughout the day. Be sure to eat a healthy combination of protein, carbohydrates, produce and fats. A lack of vitamins and minerals can also make you feel tired.
4. Drink water
Staying hydrated by drinking enough water and other liquids throughout the day can help keep your body functioning and energized. Most adults should drink at least 64 oz. of water a day.
5. Eat smaller meals
Eat smaller meals throughout the day to provide a continual but not overwhelming energy source. A big meal can make you feel sluggish, and eating less food more often may keep you running more efficiently. Smaller meals can also help you avoid the big drop in energy that often occurs after lunch. But by splitting up your meals, take care not to add calories to your total intake.
6. Take breathing breaks
When was the last time you stopped to take a long, full breath? The energizing effect of breathing breaks or other "moments of attention" can't be overemphasized, says Florence Meleo-Meyer, an instructor at the University of Massachusetts' Stress Reduction Program. Incorporate breathing breaks through the day to maintain a more constant energy state.
7. Grab those sneakers
Exercise increases feel-good chemicals in the brain, helps muscles use energy more effectively, and eases stiffness associated with fatigue, according to the Centers for Disease Control and Prevention. By staying fit and finding time for at least 30 minutes of exercise most days of the week, you'll feel more energized from the moment you wake up — plus you'll sleep more soundly.
8. Stress Less
If you feel yourself getting stressed, take a step back to prioritize, and pay attention to what needs to be done now. Stressing out can be exhausting, and taking a moment to relax and focus can give you the extra burst of energy you need to get through the day.
Learning how to manage your lifestyle to stay healthy and energized is important. American Red Cross health and safety training is a great way to learn more about keeping yourself and others safe and healthy, through first aid and CPR courses or emergency preparedness. For more information, contact your local chapter, visit www.redcross.org or call (800) 667-2968.
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