Improve Your Energy Throughout the Day

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In today’s lifestyle of high-pressure jobs combined with a pre-processed diet, it becomes increasingly difficult to keep energy levels up throughout a busy day. If you’ve begun to notice what seems to be chronic low-grade exhaustion, you may consider a few easy lifestyle adjustments to get your metabolism back on track.

Plummeting energy levels can affect your daily routine in a number of ways. You may begin to lose your ability to concentrate on necessary tasks. You may also find that you become more irritable with the demands on your time. You may just feel like you’ve lost your get-up-and-go. All you want to do is lay your head down and rest awhile.

Low energy levels indicate that your body is lacking something it needs to keep everything working properly. Here are some easy ways to help improve your overall health and restore balance to your metabolism so you can have the energy you need to get through the day.

1. Eat a Balanced Diet

In recent years there seems to be a growing trend toward eating more healthy foods, but for those with hectic schedules and work demands, there’s still the temptation to eat whatever is fastest and easiest to grab on-the-go or even skip meals, depriving your body of needed fuel.

Failing to eat a balanced diet can leave you short of the vitamins and minerals your body needs for optimum function. Magnesium can be an especially troublesome deficiency. Some sources of this particular mineral are almonds, hazelnuts, cashews, whole grains, such as bran cereal, and fish, especially halibut.

A balanced diet can supply your body with most of what it needs to sustain you through the day. An online search can supply you with many choices to fit your own lifestyle, including how to choose more healthy alternatives at fast food restaurants.

2. Drink More Water, Less Alcohol

The need for hydration cannot be overemphasized. Every single body system requires proper hydration to function at its best. That includes your brain. Low energy and loss of concentration can be one symptom of dehydration.

Thirst can even disguise itself as hunger. So when you begin to feel that mental fog sweep in with a case of munchies, try drinking glass, or bottle, of water. You may be surprised at the energy boost it can produce.

It’s also helpful to limit alcohol intake, especially in the evening. While it may seem that alcohol helps you start snoozing quicker, it can actually interfere with deep sleep patterns, causing your sleep to be less productive. In short, you’re getting less rest than you think.

3. Get More Sleep

While it may seem simplistic, getting enough sleep can be a difficult goal for those with demanding work schedule or shift work. It’s important to schedule at least 7 hours of sleep each night to allow your body to recuperate and reset for the rigors of the day.

If you have difficulty winding down, you may need to develop more relaxing behaviors for the hour before bedtime. Turn off electronic devices and TV, which stimulate the brain with their light. Put aside anything resembling work, and make your bedroom a work-free zone. Listen to music. Read a real book. Try journaling or meditation. You can program your mind to know when it’s time to shut down for rest. Consistency can be key for a good night’s sleep. (See also: Infographic: How to Pimp Up a Glass of Water)

4. Reduce Stress

Stress is a result of anxiety. Too much stress can undermine energy levels. Over time, too much stress can mean accomplishing less as you feel more tired. It can become a vicious cycle as you struggle with daily demands.

Organizing or structuring your time may be one way to lessen stress. Try to eliminate undue lifestyle stresses. Socializing can also be helpful to reduce anxiety, even if it’s just talking on the phone with a friend. Indulge in activities you enjoy with the people you care about. You may be surprised at how energized you feel afterward. (See also: 10 Natural Stress-Relief Hacks You Have to Try)

5. Exercise

When your energy levels bottom out, the last thing you may feel motivated to do exercise. However, studies have shown that a ten-minute walk can help raise energy levels. Regular exercise also helps your body fight against a whole host of physical ailments, such as heart issues and even cancer.

Walking is an easy way to improve mood and energy levels and does not require any special equipment. Taking regular walks can help keep you energized for hours. You may consider other enjoyable forms of exercise as well, such as dancing or sports.

6. Eat Healthy Snacks

We all know that eating a sugary snack causes a quick spike in blood sugar. While this may increase energy in the short term, it will result in a sudden drop in blood sugar and your energy along with it.

Whole grains are absorbed more slowly, providing a steady source of fuel over time. So your body will experience a slow, steady release of the energy it needs to keep you going throughout the day.

There is also a variety of power snacks which are tasty and can help provide a combination of protein, fiber, and a little fat to boost energy levels so you can stay on track. A protein supplement may also be helpful. These supplements can be ordered online from sites such as

7. See Your Doctor

Ongoing energy loss is a good reason to see your doctor. Women can be especially susceptible to thyroid issues or anemia. If you still feel tired even after a good night’s sleep, it may be time to get a professional opinion.

Low testosterone could be an issue for men. And for those who don’t feel rested after a full nights sleep, sleep apnea could be a problem. Getting to the root of the problem can help you get through the day without an energy crash, so don’t put off exploring all the possible options to make life more enjoyable and fulfilling.

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