From lifestyle choices to the foods you eat, many factors have an influence on your energy levels. If you find yourself relying on copious amounts of coffee or energy drinks to get your day started, know that there are better ways to boost your natural energy levels without wreaking havoc on your health.
1. Move Your Body
Remember Legally Blonde’s Elle Woods’ sentiment on endorphins?
“Exercise gives you endorphins, endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.”
Like her legal instincts, Elle’s intuition is right here, too.
To get technical, endorphins are hormones released from your body during activities that get your heart rate up and blood flowing. And while it’s commonly referred to as a “runner’s high,” all exercise — whether high intensity or low impact — provides a natural boost of energy that can be sustained throughout your day.
So, which is best? That depends on the type of energy you’re seeking. For an immediate boost of energy, aerobic activities such as running, cycling, and swimming are best; while walking and yoga are ideal workouts for calmer energy.
2. Eat The Rainbow
If you believe sugar is the answer to your energy woes — think again.
Sugar is a refined carbohydrate, i.e., carbs that cause a dramatic rise and fall in your blood glucose levels. When consumed in large amounts, your sugar levels plummet, and what is commonly referred to as a sugar crash occurs. This is the reason why you may feel sluggish or sleepy after eating lunch and why answering those last few work emails feels next to impossible.
So, how can you avoid the dreaded sugar crash and be your most productive and energized self? By eating the rainbow, literally.
Instead of opting for foods that will cause a sugar crash, choose those made up of complex carbohydrates, i.e., nutrient-dense foods that are slow to break down and will keep your sugar and natural energy levels stable.
Examples include:
- Non-starchy vegetables, e.g., cauliflower, broccoli, mushrooms
- Leafy greens, e.g., kale and spinach
- Fruits, e.g., oranges, apples, blueberries
- Nuts and legumes, e.g., almonds and lentils
- Lean proteins, e.g., salmon, white poultry, Greek yogurt
- Healthy fats, e.g., olive oil and avocado
3. Embrace Mother Nature
Spending the day cuddled up on the couch binging Netflix is necessary — sometimes.
If you’re finding yourself in this scenario more often than not, you’re missing out on a natural energy booster with of slew of benefits for your mental and physical health, i.e., Mother Nature.
Getting outside not only exposes you to the sun which enables your body to synthesize vitamin D and regulate your circadian clock, but it also improves your mood and energy levels.
According to the University of Rochester, several studies have linked “exposure to nature with increased energy and a heightened sense of well-being,” with 90% of participants reporting increased energy when placed in outdoor activities. Moreover, these studies even suggest that just simply recalling outdoor experiences can improve mood and ward off feelings of exhaustion.
Sources:
https://www.health.harvard.edu/healthbeat/eating-to-boost-energy (Food)
