5 unexpected energy boosters
Posted on June 17 2019
Waking up already exhausted? Or finding yourself struggling through that afternoon slump? If you’re fed up of fighting to stay awake, you likely need something more than your routine coffee in the morning. If you’re looking for natural ways to perk up, here’s our top 5 ways to boost your energy.
1) Get some sunshine
Feeling tired isn’t surprising if you’re stuck inside all day. If you’re spending too much time under artificial light, getting outside can you do you a world of good. Exposing yourself to more natural light during the day can make it easier to drift off at night. Sunlight helps the body produce vitamin D, which is important for helping your muscles work efficiently and boosting energy levels.1 Sun exposure also boosts serotonin levels, which can in turn improve mood and help you sleep better.
2) Stay hydrated
We all know that not getting enough water can result in dehydration. But did you know that one of the first signs of dehydration is feeling tired or exhausted?2 Yep, the source of your fatigue could be as simple as not drinking enough. Because our bodies are made up of about 60% water, even small dips in hydration can affect our energy levels. If there’s not enough fluid in your body, blood volume can drop, resulting in your body having to work harder to supply your cells with oxygen and nutrients. Be sure to drink water all day long, particularly when you’re feeling fatigued or have been spending time in the sunshine.
3) Make time for breakfast
When you eat breakfast, you activate the thermogenesis process and in doing so, stimulate your metabolism.3 Starting your morning off with the right food is one of the best ways to start your day. Sometimes it’s tough to prioritise breakfast over sleep, but a nutritious meal in the morning is worth it. A good breakfast is one that offers healthy protein, slowly digested carbohydrates, and fruit or vegetables. So, opt for a veggie omelet with wholegrain toast, or high-fibre cereal topped with fruit and nuts to start your day off the right way.
4) Surround yourself with positivity
Spending time with positive people is likely to make you feel happier and more refreshed. Surrounding yourself with people who motivate and uplift you will help revitalise you mentally and physically. Catch up with friends over lunch or have a movie night in with your family. Planning quality time with people you enjoy being around can leave you feeling happier and stress-free, giving you the energy you need to get through the day.
5) Opt for gentle exercise
It may seem like upping your activity will only make you feel more exhausted, and in some cases this can be true. But opting for a yoga session or a steady walk, instead of pushing yourself through a spin class when you’re already shattered, can actually boost your energy levels. This sort of moderate exercise is enough to increase your circulation, along with the blood and oxygen flow to your brain, without tiring you out. Chances are, you’ll feel better (and more energised) after a short jog or a brisk walk.
What to remember
If you find yourself struggling with low energy, there are plenty of natural ways to give yourself a boost and get you feeling yourself again. Improving your diet, rethinking social activities and getting up and about, are all easy ways to feel more energised. If you’re tired of being tired, it’s time to take control and get back on track to a happier, healthier you.
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1 Ncl.ac.uk. (2019). Vitamin D proven to boost energy – from within the cells. [online] Available at: https://www.ncl.ac.uk/press/articles/archive/2013/04/vitamindproventoboostenergyfromwithinthecells.html [Accessed 10 Jun. 2019].
2 Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458.
3 Ruddick-Collins, L. C., Johnston, J. D., Morgan, P. J., & Johnstone, A. M. (2018). The Big Breakfast Study: Chrono-nutrition influence on energy expenditure and bodyweight. Nutrition bulletin, 43(2), 174–183.