Energy is the fuel that keeps your mind and body going. What happens when you run out of it? When your energy levels fall into the red zone, you are not functioning with your full capacities. The lack of vital drive is quite common nowadays, when people are exposed to stress, exhaustion, sleep deprivation and anxiety, more than ever. All of that can influence immunity, cause diseases and weaken your cognitive functions. Still, there is no reason to be a mere beholder of your energy being sucked up. You can put up a resistance, with some small changes.
Get Up and Move
Sometimes, lying in your bed is all but gathering energy. It can make you feel more exhausted and eager to remain that way for a couple of hours more. Instead of being tucked in your cozy blankets, try walking at least 15 minutes a day.
Not only it will help you wake up and fill you with positive energy, it will also prolong your life expectancy up to 3 years, and contribute to prevention of heart diseases and high blood pressure. Even if you do not have time for a walk in the park, you can still walk to work, or take the stairs in the building, etc.
It probably seems illogical for you that by exercising you can reduce tiredness. However, it makes sense. When you are working out your heart pumps more nutrients and oxygen into your bloodstream.
Because of that your cardiovascular system and lungs will function better and you will feel more energized. Other benefits that come with regular physical activities are improved self-confidence, productivity, focus and overall health. If you do not like exercising in the gym, choose some group sport, aerobics, or dancing. Or if you want to be adventurous and eco friendly you can opt for electric bikes or long hikes in the nature.
Dehydration is one of the most common causes of fatigue and it can be easily solved by drinking enough water. The optimal amount is 8 glasses per day, but the best advice you can get is to drink whenever you are thirsty, if you need more than that.
When you are exercising, due to perspiration, you will need more water. When in need for a quick “pick-me-up”, have a glass or two of water and you will get the necessary energy boost.
Your bones, nails, skin and hair are composed mostly of protein. This makes it a necessary nutrient. As I learned from my personal trainers, proteins can be very useful for muscle gain and weight loss, and it should be an essential ingredient in post-workout nutrition.
You should get 10 to 35 percent of your daily calorie intake from protein. So, try to include it in appropriate measure into your every meal.
It takes only 24 hours without sleep to feel the negative effects, that are similar to having a blood alcohol level of 0.10 percent, a study shows. In fact, Amnesty International even marked sleep deprivation as a form of torture.
Lack of sleep can impact your cognitive abilities, productivity, eye-hand coordination and mood. Eight to ten hours per night is the optimal amount of sleep. Sleeping positions that are not causing stress on your joints or neck/back pain, will significantly contribute to the quality of sleep.
Laugh Your Worries Away
This is no joke! Laughter has similar effects as exercising – it causes blood pressure and pulse to go up and send more oxygen to organs. This results in increased energy levels.
Not only that, laughter is a famous stress reliever, because it optimizes hormones in endocrine system. It is also helpful for burning calories (10 to 15 minutes of laughter can burn up to 50 calories). All of these benefits joined together are improving your immune system.
Not one, not two, not three cups of coffee per day will help when your energy is fading. Instead, boost your vital drive by changing your daily habits.