While most people rely on caffeine for its immediate energy boost, others find themselves unable to sleep or feeling irritable due to the negative side effects that coffee has on their body. Here are a few reminders of basic things that contribute to your energy levels – with or without coffee, these are good practices.
Water.
“Water is life.” Lack of enough water makes you dehydrated and leaves you feeling fatigued and sluggish. When you find yourself unable to concentrate on your daily tasks, or having unexplained headaches, you need to check your water intake.
It’s extremely important to drink enough water not only for energy but also for your overall health. Water helps in cleaning our system and removing toxins from our bodies.
Diet.
Try your best to maintain a balanced diet. Pay special attention to the fats. Healthy fats include coconut and olive oil. Avocado also contains healthy fats. Avoid refined carbohydrates and instead, try to eat more whole grains. Do not skip breakfast. Increase your vegetable and protein intake, as these foods produce higher energy levels. Eggs, chicken, lean meats, and spinach help to keep us feeling satiated for longer.
Your diet should also ensure that the vital vitamins needed by the body are present. You need Magnesium, found in bananas, avocados, nuts, brown rice and millet, peas and beans. Magnesium helps to break glucose into energy, maintains muscle function and improves your immune system. It strengthens your bones as well as helps avoid sleepiness.
Potassium, which can be found in fruits, vegetables, and fish, helps to prevent strokes, kidney stones, and it also reduces blood pressure.
Take plenty of Vitamin B12, found in clams, beef liver, poultry, milk, and eggs. Vitamin B12 aids in preventing Megaloblastic Anemia, which is responsible for making people feel tired and weak, and it also keeps the body’s nerve and blood cells healthy.
Sleeping habits.
Get a minimum of 6 hours of sleep daily. Lack of enough sleep will leave you feeling tired and make getting out of bed difficult. When you get enough sleep, you wake up feeling rejuvenated, stronger, and ready to face a new day.
You need Vitamin D in the morning, and a little exposure to natural sunshine is a good mood and energy booster. Take a short walk and absorb some sunshine after breakfast.
Taking short naps in the afternoon is also a great way to re-energize. However, napping for more than 40 minutes will make it difficult to fall asleep at night and leave you feeling groggy. The best nap should be a little under 40 minutes.
Exercise.
Activities like stretching, walking, jogging, and climbing the stairs instead of riding the elevator all help to improve your body posture and loosen your muscles. Volunteer in your local community to keep stress and boredom at bay. Don’t over-exercise as this will lead to more fatigue, just be moderate.
Play games that boost your brainpower like scrabble, chess, and crossword puzzles. They are not only good for keeping your energy levels up, but they are also fun!
Medical Checkup.
Sometimes, our energy levels are drained because of illness, depression, or stress. When stressed, you have difficulty sleeping at night. You feel constantly tired and sometimes it feels like nothing matters. Certain medications like antidepressants and conditions like Rheumatoid Arthritis can also increase your fatigue levels. Try not to worry too much. When you feel like your mental well being is being affected, talk to the doctor, a friend, a therapist and your family members.
Drop bad habits like smoking and drinking too much alcohol. This will ensure that toxic chemicals that are associated with these two vices do not cause diseases in your body.