Feeling Drained? You’re Not Alone.
Most of us wish we had more energy to get through our days.
In fact, a recent survey found that 14% of Canadians reported not having enough energy to get things done. Between work, family, and personal responsibilities, it’s no surprise our batteries often feel like they’re running on low.
But here’s the good news: you have more control over your energy levels than you might think.
With a few consistent habits, you can naturally boost your energy, feel more focused, and make it through your day with more ease and vitality.
Here are our top 8 tips to help enhance your energy… naturally!
1. Control stress
Chronic stress is an energy thief. Talking with a friend or relative, joining a support group, or engaging in simple, enjoyable activities can all help diffuse stress. Relaxation therapies like meditation, yoga, and tai chi are also effective tools for reducing stress.
Check out this blog for more strategies to help.
2. Lighten your load
One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations.
To help we recommend trying to streamline your list of “must-do” activities. Set your priorities in terms of the most important tasks and pare down those that are less important. Consider asking for extra help at work, if necessary.
3. Exercise
Exercise almost guarantees that you’ll sleep more soundly, and having quality sleep is key to support your energy levels. It also supports your health by helping circulate oxygen efficiently.
And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.
4. Avoid smoking
Smoking drains your energy by contributing to insomnia.
The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.
5. Eat for energy
Consuming a health promoting blend of protein, fats, and carbohydrates at regular meals throughout the day has a wealth of benefits – including supporting steady blood sugar and energy levels. In general, limiting refined carbohydrates while boosting our complex (fibre-rich) carb intake is recommended.
Specifically, strive to choose fibre-rich, complex carbs such as whole fruits and vegetables (with the skin on when possible), whole grains, and beans & lentils. Because they contain fibre and are minimally (if at all) processed, these foods don’t lead to extreme swings in blood sugar.
Consuming fibre-rich carbohydrate sources regularly also promotes digestive health and keeps us feeling fuller longer after meals. This is an important piece of the overall health and wellness equation.
6. Use caffeine to your advantage
Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind.
However, it can cause insomnia, especially when consumed in large amounts or after 2 p.m so it is important to use it responsibly.
7. Limit alcohol
One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch; the sedative effect of alcohol is especially strong at midday.
Similarly, avoid a five o’clock cocktail if you want to have energy in the evening. If you’re going to drink, do so in moderation at a time when you don’t mind having your energy wind down.
8. Drink water
What’s the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It’s not some pricey sports drink. It’s water.
If your body is short of fluids, one of the first signs is a feeling of fatigue.