7 HABITS THAT WILL INCREASE YOUR ENERGY LEVEL

 7 Habits That Will Increase Your Energy Level

 

Are you tired? Can't beat the afternoon slump? This can be a symptom of various lifestyle factors affecting your energy levels, causing brain fog and immediate fatigue.

On entry, it can be difficult to find a way to charge. However, low energy levels can often be corrected by making simple changes to your daily routine, explains Dr. Alfred Thalia, MD, director of family medicine and public health at the Robert Wood Johnson Medical School.

Here are seven research-related habits to boost your energy, according to experts:

IDENTIFY HEALTHY WAYS TO DEAL WITH STRESS.

Unfortunately, emotional stress can make you less alive.

Stress affects your physical health. If you feel a high level of stress, it can contribute to low energy,- he said.

So how can you overcome unchecked stress to boost your energy levels? Wasan explained the importance of "finding ways to incorporate meditation or mindfulness into your daily life" for just five minutes each day. Experts also say that identifying skills that benefit you—like journaling or reading things that bring you joy—can help you face challenges and feel stronger.

LIMIT THE AMOUNT OF CAFFEINE YOU EAT.

If you feel tired, you can drink a third or fourth cup of coffee throughout the day as a backup. However, drinking too much coffee can have the paradoxical effect of making you feel unwell.

If you consume a lot of caffeinated beverages throughout the day, this will affect your sleep patterns. And then that can affect your energy levels,” he said.

One thing to be aware of is that suddenly cutting back on caffeinated beverages can make you feel tired at first. As Thalia explains, the body gets used to caffeine as a stimulant, and if not, you may experience an energy crash.

Most experts recommend that you gradually reduce the amount of caffeine in your diet until you find what works best for you, and not reach for that extra cup of Joe when you're tempted.

PRACTICE GOOD SLEEP HYGIENE AND CREATE A ROUTINE.

It goes without saying that catching enough Zzz is key to boosting your energy throughout the day. However, your energy level not only affects the amount of sleep you get per night, but also the quality of that sleep.

Practicing good sleep hygiene can help you sleep better and, in turn, put a pep in your step in the morning. Sleep hygiene includes habits such as developing a regular bedtime routine and turning off the light at night. Additionally, Tallia says it's important to clear your mind with a relaxing night's work.

Even if you practice good sleep hygiene, you may feel tired. Raelene Brooks, dean of the University of Phoenix College of Nursing, says it can indicate a sleep disorder such as sleep apnea. If you think you have a sleep disorder, don't hesitate to visit your doctor.

MOVE YOUR BODY THROUGHOUT THE DAY.

Try to incorporate exercise into your day—even if it's a small amount. Research shows that exercise and daily movement are important to increase energy levels. You don't have to lift weights or run five miles a day to reap the powerful benefits of exercise.

Even low-impact exercise increases oxygen flow and hormone levels, which give you energy,- Vasan explained. Tip #1 for people who feel lucky.

DRINK MORE WATER.

Dehydration is a common cause of low energy. According to Brooks, the science behind it is pretty straightforward: Our red blood cells carry oxygen. At best, a single round red blood cell carries full oxygen. When we are dehydrated, red blood cells shrink, which reduces the cells' ability to carry full oxygen. Low oxygen is manifested by fatigue, irritability, and restlessness.

If you struggle with forgetting to drink your water, try hacks like investing in a smart water bottle to make sure you're drinking enough H2O each day.

PAY ATTENTION TO YOUR SCREEN DURING THE EVENING AND DURING THE DAY.

Too much screen time at night can almost certainly disrupt your natural sleep cycle and morning energy. As Vas explains, spending too much time on your phone, computer, or watching TV can disrupt the neurotransmitters needed for sleep and recovery, leading to fatigue.

However, staring at your phone or computer all day can have a detrimental effect on your energy levels. Too much screen time can cause eye dryness, which can lead to headaches and difficulty focusing.

We live in a digital world, so for many people, spending too much time looking at a screen is simply not possible. Making the 20-20-20 rule a habit is a great way to combat burnout. According to Harvard Business Review, take a break every 20 minutes while working on your laptop. To rest your eyes, look at an object 20 feet away for 20 seconds.

AVOID EATING.

If you skip breakfast or work on your lunch break, you may notice that you are more upset than usual. Even if it's common to skip meals, making nutrient-dense meals and regular snacks throughout the day can boost your energy levels.

Your brain needs to be fed to really work, says Tallia. Many people skip meals and their blood sugar levels rise throughout the day.

In addition, Tallia said diets that encourage people to reduce caloric intake or eliminate important food groups such as carbohydrates should be avoided. It can drain your energy.

While it's not uncommon to wake up healthy every time, chronic fatigue can indicate an underlying health problem.

If you're eating well, getting enough sleep, and incorporating movement and exercise into your daily routine, but you're tired for more than two weeks, consider seeing a medical professional,-she says.

As a result, building your strength often involves various activities and current habits that can derail you. Making just a few simple changes to your routine can be the key to beating fatigue once and for all.