We all have days when we feel a bit sluggish, but what if you’re low on energy a lot of the time? If you lack a spring in your step in the mornings, or you’re prone to mid-afternoon slumps, there are lots of ways to boost your energy levels and improve your health to boot. In this guide, we’ll share some effective, natural remedies to help you feel more energised.
Regular Exercise
If you’re tired, or you don’t have much enthusiasm for tackling the day ahead, exercise may be the last thing on your mind. You might think it’s counterproductive to do a workout if you’re low on energy, but moving your body can help to supercharge energy levels and lift your mood. When you exercise, your body releases endorphins and the levels of dopamine and serotonin in your brain increase, which makes you feel great. Blood flow to your organs and muscles increases and you should experience a natural high. You may feel exhausted during the session, but afterwards, you’ll feel much better. Try to incorporate daily exercise in your routine. Even 15 or 30 minutes can make a big difference. Go for a walk or run, take your bike out, go swimming, do a home fitness session, go to the gym, play team sports or do a dance, spin or yoga class. There are loads of ways to work up a sweat and have fun at the same time.
A Healthy, Balanced Diet
Your diet has a significant influence on your energy levels. It’s important to think about what you eat as well as how much you eat. Make sure you’re getting enough fuel. If you’re not consuming enough food, you’ll be low on energy and you may feel tired and sluggish. You might also experience a lack of energy if your diet lacks key nutrients, vitamins and minerals. It’s helpful to analyse your diet daily or weekly to make sure you’re hitting recommended targets. If you’re not getting enough protein or iron, or your diet is lacking in B vitamins, for example, you may get tired more easily. You can change your diet by modifying your meals and trying new foods and recipes and use supplements from sites like Supplements Wise to boost nutrition and increase energy levels. It’s beneficial to seek advice from a health professional before altering your diet dramatically or adding supplements. It’s particularly important to get advice if you have underlying health issues, allergies or a history of digestive health problems.
Spending Time Outdoors
Spending time outdoors can help to lower stress levels and reduce anxiety but it can also make you feel more energetic. Getting fresh air and stretching your legs will lift your spirits and give you an energy boost, especially if you’ve got a busy day of meetings or you’ve been stuck inside for hours. Try to spend as much time as you can in nature. If you can’t get out because your work schedule is packed, maximise exposure to natural light and go for a walk, jog or bike ride once you’ve finished work.
Making Sure You’re Getting Enough Sleep
A lack of energy is often associated with sleep troubles or not getting enough good-quality rest. Health experts recommend around 7-8 hours of sleep per night. Around a third of Brits only sleep for 6 hours per night. If you don’t get enough sleep, you may feel drowsy and lethargic the next day. It’s also common to be more irritable than usual and to lack focus.
If you struggle to sleep, making simple changes to your routine and sleep environment can help. Start going to bed and getting up at the same time every day and give yourself time to relax before going to bed. Avoid checking emails or scrolling on social media in bed. Read, have a bubble bath, watch TV or listen to a chilled playlist. Create a calming bedroom using soft lighting, cosy textures and fabrics and soothing colours. Use heavy curtains or blackout blinds to make the space as dark as possible and block out external noise. If you find yourself reaching for your phone when you climb into bed or wake up during the night, leave it out of the bedroom.
We all have days when we lack sharpness and motivation, but there’s a difference between having one of those days and feeling sluggish all the time. If you have low energy levels, these natural remedies should help. Try to exercise regularly, spend as much time as possible outside, enjoy a balanced, nutritious diet and make sure you get enough sleep. If you make these changes and you’re still tired or drowsy, seek medical advice. There are many health conditions that can cause a lack of energy.