Did you know?
- Only one in three children are physically active each day, and less than 5% of adults participate in 30 minutes of physical activity each day.
- Americans eat less than the recommended amounts of vegetables, fruits, whole grains, dairy products, and oils.
- Empty calories from added sugars and fats contribute to 40% of total daily calories for 2-18 year olds.
The lifestyle that we’ve become accustomed to is one that involves more processed and fatty foods, more time in front of a screen, less time moving around, and more. As a result, many of us experience frequent or chronic fatigue. In fact, a 2017 study found that 97% of respondents had at least one risk factor for fatigue.
A general lack of energy is becoming more and more common among adults and children alike, and there are many different factors that can cause a lack of energy. If you feel sluggish or worn out, don’t reach for your sixth cup of coffee or an energy drink. Instead, try these 7 different ways to naturally boost your energy.
Get Enough Sleep
Most of us know that sleep is important, yet the majority of adults do not get the recommended 7-9 hours of sleep. Either that, or many of us have trouble falling or staying asleep, which makes it difficult to get good, uninterrupted sleep that will actually energize your body. Not getting enough sleep can not only decrease your energy levels, but it can also make you feel more grumpy. If you are struggling to get a full night’s sleep, try these tips to help you get to sleep, stay asleep, and increase your energy:
- Wind down at the end of your day. This could involve taking a bath, reading a book, getting into bed a half-hour early, listening to soothing music, doing a crossword, or coloring.
- Try to avoid using your phone or other screens at least an hour before going to bed. Using screens can increase your chances of poor sleep tonight and decrease your energy tomorrow.
- If stress or anxiety are keeping you awake, try meditating before bed to help calm your mind.
As the statistic above shows, many of us may not be getting the physical exercise we need every day. This can especially be the case for those of us who have a more sedentary lifestyle (such as those who work a desk job). Getting up and moving around can do a lot to boost your energy. Here are just some of the ways you can get your blood pumping and your energy levels up, particularly during the middle of the work day:
- Exercise for 30 minutes before or after you go to work.
- Go for a 10-minute brisk walk when you start to feel tired.
- Get up and move around frequently, even if you move around for just a few minutes each time. Sitting too long can constrict your blood vessels, which will decrease your energy and make you feel more tired.
- Getting outside for your walks also brings the benefit of sunshine, which can boost your mood as well as your energy.
When it comes to eating healthy, there are a lot of little things you can do to make sure the food you eat helps give your body the energy it needs. Here are just a few suggestions that can naturally boost your energy via what you eat:
- Be sure to eat enough food to give your body the fuel it needs. If possible, don’t skip meals.
- Don’t restrict your calorie intake in extreme ways. This can lead to a lack of essential nutrients and minerals that your body needs to function.
- If you feel tired, don’t reach for that sugary snack. Instead, eat whole foods that are rich in fiber, such as fruits, vegetables, and legumes. You can also reach for a crunchy snack, as this will work your jaw muscles and help wake you up.
- Eat a small meal every 2-3 hours instead of one big one meal three times a day. This can give your brain a steady flow of nutrients to stay energized.
Limit or Remove Alcohol and Smoking
Scientists and doctors have long stated the negative side effects of smoking and excessive drinking. Smoking in particular is a habit that can result in several serious health conditions, including lung cancer, heart disease, and stroke. Not only that, but smoking and drinking both can lower your energy levels. To naturally boost your energy, try incorporating these habits into your life:
- If you smoke, the best thing you can do for both your energy and health is to quit. You could also try switching your cigarettes for nicotine replacements.
- Don’t drink alcohol before bed. It may seem that alcohol puts you to sleep, but it actually interferes with the quality of your sleep and can make you feel more tired in the morning.
- Also, alcohol is a diuretic. Drinking alcohol before bed could cause you to wake up in the night to use the restroom, thus interrupting your sleep cycle.
Drink Enough Water
Depending on your age, your body is made up of 55-75% water. This means that you need to stay hydrated in order to give your body the natural energy it needs to function. Dehydration can not only decrease your energy levels, but it can also affect your brain function and mood.
Staying hydrated will keep your organs working properly so that they don’t overwork. It can also keep your blood volume up so that your blood doesn’t have to work harder to get into your cells. All in all, staying hydrated prevents your body from overworking, which means you can have more energy. Here are some tips on how you can stay hydrated:
- If you start to feel tired or have low energy, try drinking some water.
- Drink at least 16 ounces of water in the morning, at noon, and in the evening.
- Drink whenever you feel thirsty.
- If you are sweating due to heat or exercise, be sure to drink more water to compensate for what you are losing.
Studies show that being less social or socially isolating yourself can result in feeling tired and low in mood. Also, those who have stronger social networks and relationships seem to have higher energy levels as well as better mental and physical health. If you are feeling low in energy, try some of these social tips:
- Get out and socialize with friends.
- Join a club.
- Start a new hobby, particularly one that will get you out and interacting with others.
Use CBD Oil
We know that CBD works with the body’s natural endocannabinoid system to create homeostasis, or balance, between all of the systems within the body. However, CBD can also help give your energy a natural boost. CBD helps strengthen your body’s cells, particularly those that make you feel tired or sluggish. As a result, CBD can help increase your mental focus and clarity, as well as your physical energy. Here are just a few ways you can use CBD to boost your energy:
- Have a nutritious CBD smoothie.
- Add your morning dose of CBD to a cup of green tea.
- If you don’t take CBD regularly every morning and night, you can add a dose to your afternoon cup of coffee or tea to get over that midday hump.
Note: Whatever way you decide to take CBD for energy, be sure to not exceed your total daily CBD intake.
“Facts & Statistics”. President’s Council on Sports, Fitness, and Nutrition. 26 January 2017. https://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html
“43 Percent of Americans Admit They’re Too Tired to Function at Work.” Occupational Health & Safety. 27 July 2017. https://ohsonline.com/articles/2017/07/27/43-percent-of-americans-admit-they-are-too-tired-to-function-at-work.aspx