Energy is very important for the proper functioning of the brain and the bodily activities. It also increases your performance levels and helps you to achieve your targets and goals better, faster and more efficiently. Regular supply of energy ensures all your day to day activities goes in the right order. This will automatically boosts your mental health too and help you to perform better. Having a high spirited feel too supplies your body with energy and ensures the energy levels are maintained.
Lifestyle changes for Naturally Boosting Energy Levels
With the fast pace of today’s lifestyle people require regular boost of energy. There are energy supplements and energy boosters available in the market. But what people fail to realise is that there are certain lifestyle habits that causes fatigue and weakness often. Not only your diet habits but also your lifestyle habits matters in you’re boosting up of your energy levels and also in weakening of your energy levels. Getting proper sleep, exercising and following a right pattern of eating habits is very much essential for healthy and active energy levels.
If you are suffering from serious low energy levels issues then it is high time you endure to certain lifestyles changes. The top three lifestyle changes that boost up your energy levels are as follows:
Lifestyle Change 1: Get proper sleep
This is one very important factor for one’s well-being. Sleep helps in keeping your mind and body healthy and in one with each other. Around 7-8 hours of quality sleep is required for every individual on a daily basis. Maintaining this can increase your lifespan. Lack of proper, quality sleep can affect your immune system and can make you more prone to diseases.
Getting up after a good night’s sleep can have innumerable benefits. Good sleep can help you start your day afresh .It gives you a huge amount of positive energy and you start feeling optimistic about everything. It helps you concentrate better on the tasks for the day. It gives you a clear and fresh mind and also helps you focus clearly. It can bring out the many hidden talents in you because good sleep 99% brings out the good side of yours unless you deliberately want it the other way round.
Apart from sleeping, just resting your mind and body is very good for boosting the energy levels in you. A quick relaxation in the morning can boosts up your energy levels throughout the day. Whenever you feel low on your performance levels you can take a quick short break and eventually your energy levels improve. Some people keep on dragging their work or studies thinking they will get the pick up soon and also they are scared to waste that relaxation time as to finish off the work faster. But the truth is that when you take a quick break or just relax yourself for some time, your productivity increases. This will take a shorter time than when if you hadn’t taken a break. Also your performance level would be high. For students their grasping power will increases after the break and they will be able to study better and faster.
Sometimes being stuck with a problem for so long a day, we end up assuming the conclusion that a good night’s sleep can solve the problem. Well scientists say that, while you are asleep your brain still looks for the answer and although you may not get a full solution to it, it can at least remove your vague ideas.
Lack of proper sleep can affect your immune system badly. It may even destroy it thus making you more prone to diseases. And also a good night’s sleep can improve your memory power very much. So take care to not do any late night studies as at that period of time your brain won’t work properly. So try to go to bed early and to wake you early.
Lifestyle Change 2: Exercise
For beating fatigue and for boosting up your energy cells, the best remedy is to exercise. Exercising is known to be one of the best natural remedy for treating and preventing many types of diseases and infections. Exercise keeps the body healthy. People who lead a sedentary lifestyle are more prone to diseases. They are often attacked by fatigue.
Add a 15 minute exercise to your daily routine and you will notice the difference in your energy levels and performance levels during the day. You can take a brisk walk for half an hour or so. Walking through the forest or any serene region can boost your mental health. Longer exercise workouts can improve the delivery of the oxygen levels to the brain and blood stream. This in fact improves the functioning of your energy cells. You will feel energized throughout the day not only physically but also mentally. You will feel more awake and alert throughout and your performance levels will increase. It also improves the function of the circulatory system and supplies ample oxygen to the muscles. It aids the production of energy in the body.
Exercising helps in the energy production in a way that the tiny organs called mitochondria acts as a power plant to produce energy. By exercising energy is created in your body and your energy levels becomes stronger. The tiny power organs mitochondria is created when you exercise and this is the reason why exercising helps you to boost your energy levels. Exercising increasing the level of mitochondria that in fact produces more energy to boost your energy levels.
Even when you are under a busy schedule, take out some time like 10 minutes from your time and go for a walk. You can even do mild exercises or go for a drive. This will help to fight fatigue and brings back the energy levels to a high scale. This is definitely better than having an energy drink or energy snacks. These so claimed natural energy drinks and snacks provide energy for shorter periods of time. That is why they ask you to have these drinks or snacks regularly. Too much of consumption of drinks are not good for the health.
Apart from exercise, meditation is also an important way for fighting fatigue and improves the energy levels. Just do the small 5 minutes breathing exercise and you can elevate your spirits. The breathing technique is that you have to slowly breathe in, hold the breath and slowly breathe out. This helps to relax your body and regain the lost energy levels. You can also visual a serene scene while closing your eyes. This will provide added effects. Boosting the mental energy also plays a key role in boosting your physical energy. You can also try a method of keeping away the negativity. Positive people, positive thoughts and positive vibes have an influence on the energy levels.
The ultimate purpose for a healthy body is to avoid being idle. Do not follow a sedentary lifestyle. Move your body even if it is for getting up and moving to another room. The more you move your body the more its boosts your energy levels.
Lifestyle Change 3: Eat Well
Eat Well includes eating the right amount of food and eating at the right time. Eating patterns have a direct relation to the maintenance of energy levels in the body. Following a proper eating pattern not only maintains your energy levels but also maintains a proper body composition. For best results, eat something or anything after every 3 hours and have only light meals during the dinner time. Do not eat anything after dinner. It is best to sleep on a light stomach. Some people say instead of eating every 3 hours you can eat 5 small meals a day to maintain the energy levels throughout the whole day.
You must make sure the diet you follow includes all the essentials nutrients, proteins, low fats, vitamins and other essentials. The right amount of calorie intake is also an important thing to look after. You shouldn’t be eating too much of calories or too little of calories. Diets that are high in carbohydrates and fats provide the body only with temporary energy boost. So try to avoid such foods as they are bad for the health.
Drinking lots of water is not only good for your health but also keeps you energized throughout. Stay hydrated always. Water promotes the better functioning of each and every cell of the body; this in turn helps to keep the energy levels high. There are many products like diet drinks available in the market which can be put under the fad diets. Sodas, junk food, sweets, jam, fruit juice and other foods high in sugar content are all an energy breakdown.
Eating food at the right time also plays an important role in maintaining a healthy body and for keeping up the energy levels. Breakfast, lunch, snacks and dinner should be eaten at the right time every day. Have foods rich in high fibre for breakfast. This will improve the levels of mental health and makes the person more alert. You can have wheat toast or cereals that are high in fibres for breakfast. Drink fresh juices or green tea or lots of water in the morning itself. This too helps to boosts the energy levels.
Do not skip any meal especially the breakfast. Breakfast gives you the energy for the day and your breakfast meal should include all the essential nutrients for keeping your energy levels high throughout the day. A nutritious breakfast not only boosts your energy levels but it also improves your metabolism and keeps you performing high for a longer period of time. Those people who have a practice of skipping meal tend to be weak and often face fatigue. They are low on energy levels. When you follow a diet schedule you can make sure your energy levels to never go down.
Eating the right type of food at the right time in the right amount is one of the most effective lifestyle changes you can make to boosts up your energy levels. It is definitely a natural energy booster that can even prevent you from losing energy.[/restab]
[restab title=”Diet Tips”]
With the fast paced life that we are leading, it is important to take care of the energy levels. In this article we will be discussing on the top three diets tips for naturally boosting the energy levels and the top three lifestyle changes one should adapt for maintaining a proper balance of the energy levels.
Top three diet tips for Naturally boosting energy
Lifestyle is the way one chooses to live their life. It largely depends on the routine, habits, attitudes one adapts for them. Our lifestyle determines the way we approach various things we face in life and also is a major factor in contribution to our mental and physical well-being. So it is very important to take care of the factors affecting it so as to bring out the best out of our lifestyle.
This includes having a balanced diet, proper sleep and maintaining a balance between work life and home life. Getting a good night sleep is a very essential factor. This is because while we sleep our body enters into anabolic state, a state that facilitates the growth of the nervous, immune and skeletal systems.
Diet Tip 1: Consume a lot of nutrient-rich food
You may think you are eating the right amount of food but still your body is not able to meet your requirements. What you must take care is to choose the right food, that is food rich in nutrients. Nutrient-rich food contains proteins and minerals also called as micro-nutrients responsible for nourishing your body and reducing the risk for chronic diseases. Nutrient-rich food has vitamins, minerals, fibre and other nutrients but is a little lower in calories. Intake of nutrients through food ensures proper absorption by your body.
To have nutrient-rich food, make sure your diet contains fruits and vegetables, fish and nuts, whole grains, low-fat dairy products. Some of the nutrients are calcium, potassium, fibre, magnesium.
Calcium is largely present in fat-free diary substitutes, dark leafy green vegetables, sardines. Potassium is present in bananas, cantaloupes, raisins, nuts, spinach, and fish.
Fibre is present in colourful fruits and vegetables, apples, strawberries, carrots, raspberries, seeds.
Magnesium is present in spinach, peas, almonds, black beans.
Diet Tip 2: Have the right Drink
This is one simple and most powerful method. Because as much as it is needed to satisfy your hunger it is also important to quench your thirst. There are many foods that are rich in fluid. Foods such as watermelons, soups, celery, broth and oranges are 85-95% water. This acts as an excellent alternative.
Thirst is your body’s signal that you are getting dehydrated. People often experience fatigue when they are thirsty and having a glass of water boosts your energy levels. But it’s not good to wait until you feel thirsty to go grab a glass of water. That is also a sign of dehydration and it is not good. Make sure that you intake at least 7-8 glasses of water daily.
Your body contains 60% of water and is responsible for the proper functioning of all your vital organs. Drinking water is an inexpensive method to fight off fatigue and refill your energy.
One of the other naturally occurring drinks is coconut. With this there comes the additional factor of sweetness. Coconuts contain high levels of potassium and minerals. It is a best way to boost your energy.
Acai berry, a fruit, naturally growing in Columbia, Suriname is known to contain great energy boosting elements. It contains potassium, protein, fatty acids and host of Vitamin B. acai berry boosts your metabolism thereby giving you more energy.
Even fruits rich water content is a great energy food to have whenever your energy levels are low. Eat 3 to 4 cups of a mix of cucumber, lettuce, watermelon, strawberries, grapefruit or any other water-rich produce.
One another famous drink, which is very common since the traditional times, is buttermilk. Buttermilk is nothing but the liquid left behind after the churning of the cream. Just one glass of cold, buttermilk can soothe your stomach. As you drink this, it tends to cool down the spices present in your stomach and give a very calming effect. Buttermilk is usually mixed with ginger, pepper and other spices to help improve digestion and thus prevent belching. These ingredients present in buttermilk also help in the digestion process. Buttermilk is a great source of vitamins like vitamin B complex, proteins and potassium. It a very good drinks to take to fight dehydration. Buttermilk also has many other additional properties like reducing the blood pressure, bringing down the cholesterol level and it also combats acidity.
So be sure to grab a bite, sleep of drink to keep up your energy level.
Diet Tip 3: Don’t Diet
The third diet tip is not exactly don’t diet but to follow a proper diet plan. The general thing people do when they are in the dieting mode is not to eat anything. This will not do any good to your weight nor to your energy levels. The concept of losing weight is that your metabolism should keep working. So for the metabolism to keep working you must eat something. Instead of not eating at all you can eat 5 to 7 small meals a day and check the difference. That is, you have to eat more to boost your metabolic rate and this will also provide your body with energy. Metabolism has an effect on the energy cells in your body and this is why a no-eating diet is discouraged.
The right ingredients in the diet are also essential for the natural energy boosting effect to take place. You often experience a drop in your energy levels when you are starting a diet plan. This is especially true when you adopt a diet plan that is low in the essential nutrients. You can cut down the amount of calorie intake but make sure you include all the essential nutrients in your diet for achieving the weight goal results and for maintaining a proper balance of the energy levels. Women should have a calorie intake of at least 1200 per day and men should have a calorie intake of 1700 per day.
Once you start with your diet plan and you feel very weak in energy then slowly add up your calorie intake. Having a high calorie diet and suddenly dropping it to a very low calorie diet is not good for your body and will have a drastic effect on the energy levels. So slowly starting reducing the calorie intake and this will give you positive results on both the weight and the energy levels. It is always best to eat often. As already mentioned it is good for the health that you consume something quite often. Do not skip meals. Eating often improves your metabolism and improves your energy levels.
Consumption of alcohols, cigarettes and other drugs are bad for your health. This will also do harm on your energy levels. Alcohol has the power to alter the neurotransmitters of the brain and disturb the chemical reactions to take place. It depresses the mind and body and hence works low on the energy levels. Alcohol, cigarettes and other nicotine and drug substances makes your physical and mental health weak. When the brain chemicals are altered it makes you feel more uncomfortable, irritated and depressed.
So when you are planning to diet make sure that you chose the best diet plan that not only allows you to achieve your weight goal but also helps in improving the energy levels. There are diets that help you to conserve energy. When the body is starved the cells and systems that are involved in conserving energy is less. Thus, it takes lot of time and effort to produce energy. This is the reason why people who are fasting often feel very low on the energy levels.