Simple ways to boost your energy

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Some individuals are used to dealing with low levels of physical energy and find all kinds of ways of getting through the day, from sheer willpower to extra cups of coffee or caffeine drinks;that is usually a mistake. A lack of energy, along with fatigue and lethargy are often key signs that there is something wrong with the way you are living. Fortunately, there are steps you can take to increase your energy levels, and none of them require complicated procedures or medication.


If you’re living a busy life, it is likely that you spend a lot of it being worried or stressed. You may even feel overwhelmed or anxious at times. Stress can make it hard to concentrate and over the course of a day, it takes a toll on your energy levels.

Of course, cutting out stress is easier said than done, but there are strategies you can employ to reduce your stress levels. It is important to set aside times to relax and do things that you enjoy. Going for a walk can often be a short-term stress-buster, and you can also investigate simple meditation or mindfulness techniques, which have been found to be effective in tackling stress. If your stress is not resolving itself, you should seek out psychological support from a professional.

Get more sleep

Do you really need to get more sleep? The answer is a resounding yes! It is unfortunately one of the great myths about sleep that the amount of rest you need each night can vary hugely from person to person. In fact, we need around eight hours sleep every night, and research tells us that up to a third of Americans are not getting that. Lack of sleep has many potential health impacts, but one of the most obvious is its effect on energy. If you aren’t giving your body a chance to recharge every night, the effects will become apparentwith decreased energy levels throughout the day.

One way to tackle sleep problems is to develop a consistent sleep routine that will begin to accustom your body and your mind to going to bed earlier. Ideas include winding down with a long bath, reading a book, and making sure that you don’t use screen devices for an hour before you go to bed.

Take more exercise

It may sound counter-intuitive, but in fact, getting more exercise is a good way to boost your energy levels. But studies have shown that people who live sedentary lives and suffer from persistent fatigue can reduce their fatigue levels by as much as 65 percent simply by taking part in low-intensity exercise such as cycling or brisk walking on a regular basis. It really is the case that the more you move around, the more energy you will have in the longer term.

Stop smoking

You probably don’t need to be told that smoking is one of the worst things you can do to your body, and that it is linked to a series of potentially fatal diseases. But it is also the case that over time smoking can reduce the efficiency of the lungs, which in turn means that your blood vessels can transport less oxygen around your body, sapping your energy. The good news is that even heavy smokers can experience increased energy levels soon after they stop smoking altogether.

Switch to a nutritious diet

One of the most common factors in people who feel sluggish and lack energy is bad dietary habits. Not only do good eating habits reduce your risk of disease, they can also boost your energy levels. For instance, if you eat a lot of processed foods that are high in sugar, you will experience a rapid rise in blood sugar, followed by the release of large quantities of insulin as your body tries to bring your sugar level down. This rising and falling of blood sugar causes the rush of energy followed by the slump that we have all experienced at one time or another.

To keep your body healthy and your energy level high, try to limit your consumption of foods that contain a lot of processed sugar, prefer whole grain foods to processed white breads and pasta, eat plenty of vegetables and fibrous foods, and stay hydrated, as a lack of water intake can lead to dehydration and a lack of energy.


Sometimes low energy levels can signal a significant underlying medical condition, but it can often be the result of the way we live. By trying out a few simple lifestyle changes, you may be able to boost your energy levels so that you have a greater capacity to enjoy what life has to offer.

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