Lack of energy can be stated as tiredness, weariness, lethargy, or fatigue. It can be a normal response to inadequate sleep, stress, lack of exercise, or boredom. Your body is responsible for producing energy stored in a molecule, namely Adenosine triphosphate (ATP). With the increasing demand of lives, most of us stay busy throughout the day and feel a lack of energy and drained.
If you feel a lack of energy, your body is not producing enough ATPs and thus lacks energy cells. It is impossible to overcome all aspects of energy loss, but here, there are 30 ways to boost energy naturally.
Attention toward consumption to boost energy
1. Eat often
A good way to increase the energy level is to eat regular meals and healthy snacks. The eating pattern must be after every 3 to 4 hours rather than a large meal at once. The body needs food to function properly. Without food, the body started acting as a lack of energy, or we feel lethargic.
Complex carbs like grains provide glucose that serves as food for the brain. Studies have shown low-carb diet makes a person lethargic and forgetful than those who do eat carbs. Natural nutrients (Vitamins, Calcium) consumptions help to boost the energy level.
2. Hit chocolate
Chocolate gets caffeine, but that is not the only reason it offers a quick pick-me-up. Research has shown that the flavanols found in cocoa may boost cognitive performance and improve mood. And yes, there are many more of those beneficial flavonols in dark chocolate than in milk chocolate.
It is a natural energy booster that helps increase endorphins for a quick boost. Eating a small piece of chocolate can give you an immediate boost in energy level naturally.
3. Cut out caffeine
Are you a caffeine lover? Lowering your caffeine intake can boost your energy level in the long run. Though caffeine may give you an initial boost of energy after it wears off, you may be left feeling depleted. Slowly reducing your caffeine intake will reduce feelings of withdrawal as you balance out your natural energy levels.
Avoid caffeine after dinner, so you can naturally relax and sleep better.
4. Drink less alcohol
Alcohol throws your body off balance and leads to poor sleep, especially if you’re dehydrated. Even though alcohol may seem to help you fall asleep, you won’t sleep as deeply. When you have alcohol, drink in moderation, and try to have as many alcohol-free days as possible.
5. Drink more water
Drinking less water makes a person dehydrated that affect energy level, and let us be lethargic. Drinking 8 glasses of water per day can boot up the energy level.
6. Quit smoking
Smoking reduces energy levels by reducing the level of oxygen and make breathing difficult. The smoker feels a lack of energy, motivation, and more lethargic and less physical activity than non-smokers. It is helpful to increase the level of energy by opting for a smoke-free life.
7. Seek some lemon aid to combat lack of energy
Lemon is a stimulating scent and can help in improving mood and energy levels. The potassium in lemons helps with brain and nerve function, increasing your alertness and boot level of energy. Plus, according to Natural Health Magazine, scientists found that just a whiff of lemon can boost your feel-good hormones and reduce stress levels.
8. Prioritize iron-rich food
Do you know iron deficiency leads to a lethargic effect and make a person feel a lack of energy? It is essential to add iron-rich food to our diet like leafy vegetables, meat, nuts, etc. These are the natural food that can help to boost energy levels.
9. Maintain balance weight
What is your BMI (body mass index)? BMI is a measure of your weight compared to your height. If your body is carrying excess weight, you may feel a lack of energy. It also affects your heart pumping because of extra strain on your heart.
If you want to boost your energy level, try to lose weight, and remain in normal healthy weightage. Healthy balance weight can keep you more active. Exercise can help to achieve the goal.
Focus on Rest patterns to increase body energy level
10. Steady sleep
In many cases, lethargy and lack of energy are due to not getting enough sleep. Sleep deprivation can make the mind foggy from weariness, adversely affecting mood, focus, alertness, and productivity.
To boost your energy level, going to bed, and to get up in the morning at the same time each day is effective. Avoid usual and naps during the day.
11. Learn to relax
Proper rest is essential if you want to increase your energy level throughout the day. Relax before going to bed. There are few relaxation techniques, including practice guided relaxation, meditation, and a comfortable sleep environment.
12. Belt out a favorite tune
Do you like listening to and singing the song powerfully? Don’t just listen to tunes to chill out. Listening to music and tapping those toes significantly increased alertness. Your favorite tunes can be a powerful way to stay on track and beat a lack of energy.
13. Take few deep breaths
Taking a deep breath does not mean resisting the urge to scream, but a deep breath is about to relax your nerves. Deep yoga breathing from the diaphragm gets the blood pumping, which also boosts energy all day long. Finding peace in nature is another way to nourish your soul, or you can enjoy the beauty of doing nothing. The natural environment can boost energy, and we can spend an active day throughout.
14. Take frequent breaks
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Whether it’s a 15-minute break or a weekend getaway, taking some time off to unwind can do wonders for your mental health. Take intermittent breaks even at work. Allow your mind to wander, preferably while being physically active. Taking breaks to help prevent a feeling of lethargy. You’ll quickly see simple solutions to problems and won’t get caught up in spending excessive time on unimportant things.
To increase the level of energy and concentration, breaks are considered important.
Monitor daily activities
15. Lighten your load to increase energy level
One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of must-do activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.
16. Adapt useful routine
Experts say that to maintain a minimal fitness level, you must work out for at least 30 minutes a day and 5 days a week. You have to be determined as stamina building will take time, and you don’t have to lose patience till you are there.
If you want to boost your energy level, the trick is to maintain a strict balance between your recovery time and workout routine. Hence, instead of going all out with your rigorous workout daily, try to balance strenuous and light workouts. The simplest rule is to alternate between hard and easy workout days to prevent the risk of burnout and exhaustion.
It’s helpful to create rituals to make everyday events feel special.
17. Keep track of activities
It is impossible to increase productivity unless you start monitoring your activities. To boost yourself up, the continual tracking of daily activities is helpful. The balance between personal and work life is necessary to increase the energy level of your body.
Tracking gives us a firm foothold in the world when the days are starting to blur together, and the lights feel permanently dimmed.
18. Do what fascinates
Plan to do the most engaging or exciting task of the day during the sleepiest time of day (typically around 3 pm). One study found that being interested in a task makes it significantly easier to stay awake and boost energy.
This is our big chance to follow the threads that truly interest us without doing anything with them. Without anyone knowing. So explore and follow leads to things that intrigue you. Let it happen naturally; notice what you find yourself drifting to, again and again.
19. Stay organized
Both your physical and mental space needs tidying up from time to time. Getting rid of all non-essential stuff is crucial to stay focused, motivated, and productive. The best way to keep things organized without feeling overwhelmed is to assign a proper place to everything and clear up the mess right after you’ve finished a task. For instance, do the dishes as soon as you’ve had your meal, organize your desk every day before heading home, make your bed immediately after waking up, etc.
20. Plan and think fast
It may not sound so easy when those eyelids are drooping, but making the brain work a little quicker may help the body follow suit! Thinking faster (i.e., reading more quickly, brainstorming in a group, or learning a new concept) made one group of study subjects feel more energized.
Sparkle up yourself
21. Let sunshine in
Environmental cues play a huge role in your body’s energy level. Sunlight is probably best, and circadian rhythms can greatly impact how alert we feel, but one research review found that feeling more awake at any time of day can be as easy as flipping on some lights.
22. Sit up straight
Working on a computer could cause fatigue earlier in the day. Sit up straight, though that’s shoulders back, eyes dead ahead, and lower back slightly arched, to feel more energized and possibly even get a boost of self-confidence.
23. Get moving
You might feel that exercise is the last thing on your mind. But in real, regular exercise makes you feel less tired and lethargic in the long run to have more energy. Start doing small exercises and gradually grow up. You can opt for cycling or fast walking.
24. Accept self-care
Start practicing self-care, no matter how indulgent it sounds. Please do at least one thing every day that makes you feel genuinely happy!!
Check-in with yourself to establish what mental patterns may be causing low energy levels. Anxiety symptoms include feeling worried, irritable, and nervous. Symptoms of depression include feeling sad, restless, and hopeless. Both conditions can lead to unhealthy sleep patterns and cause tiredness.
25. Hang out with friends
Having friends makes you feel good, but it can affect your physical health. Take time out with friends or loved ones, go for a coffee, watch a movie, or wander around, boost energy level. Friends realize you the feeling of belongingness, reduce your stress, and help you cope with daily life problems.
26. Laugh to boost energy
Laughter’s a proven stress-buster, but studies suggest laughing can boost energy levels, too. When you laugh, your body increases its oxygen intake and releases endorphins. Among many other benefits of laughter, these two things can provide you with a quick, refreshing energy boost. It can help you stay focus and the best way to fight lethargy.
27. Meditate
Spending as little as 20 minutes to practice meditation each day can go a long way. Studies show that meditation improves focus and memory and changes the way, your body responds to stress.
Therapies
28. Do mental health check
A mental health checkup can identify potential problems or stressors early on before they grow into a full-blown clinical condition. Also, treatment is usually easier in the earlier stages of a problem. If you are experiencing lethargy and other physical or mental stress, do not hesitate to consult mental health professionals. It is okay to seek help.
29. Address allergies
The chemicals released by your body to combat allergic reactions can cause you to feel tired. They can bring on inflammation of your sinuses, airways, or digestive system. Accompanying head and nose congestion can cause you to sleep poorly. Avoid known allergens as much as possible.
See your doctor determine the cause of your allergies if you’re unsure. They may recommend allergy medications or shots.
30. Talk therapy
Talk therapy, also known as psychotherapy, is what mental health professionals use to communicate with their patients. The purpose of talk therapy is to help people identify issues that cause emotional distress. It teaches people strategies to combat the lack of energy level and identifying the causes to help people. Choose wisely!!!
Summary
It is not a big deal to feel a lack of energy and lethargy at a particular time in life. If you are the one who is feeling a consistent lack of energy, do not worry and stressed out. There is always a solution to a problem. Natural ways to boost the energy level can help people to have an optimistic look at life. A little bit of effort and self-care can ensure benefit to life.
Moving forward with Psychotherapy
Fortunately, Ahealo.com offers a global ePsychotherapy platform that allows clients to book an online anonymous private appointment with a broad skill range of psychotherapists at an affordable cost and desired schedule.
Alternatively, if you need to seek psychotherapy, be sure to check out web.ahealo.com. Ahealo is an online psychotherapy platform with a diverse range of psychotherapists for many different fields of mental challenges. Ahealo provides ePsychotherapy at an affordable price, confidential, convenient (through a web page 1-1 private video call), and at your comfortable schedule.
With these options, we believe your lack of energy problem can be resolved soon.
Take care and stay well.
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