When we feel good and have plenty of energy, we’re able to work and play throughout the day without feeling tired. Energy motivates us to move and exercise more. With age, energy levels tend to drop, resulting in less motivation to keep moving. The good news is anyone of any age can follow these practical guidelines to preserve and build a healthy dose of energy.
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10 Tips on How to Get More Energy
The benefits of having energy
10 energy-boosting tips for health and happiness
1. Eat smart
Food is the fuel the body converts into energy. A balanced diet helps keep energy levels consistent throughout the day.
- Focus on foods with complex carbohydrates and healthy fats to give you power throughout the whole day.
- Eat regular meals. Skipping meals may lead to fatigue. Another strategy is to eat smaller amounts and more frequently rather than three full meals per day.
- Watch portions. Large amounts of food can cause glucose spikes, leading to energy drops.
2. Get moving!
Staying active can help boost energy, improve mood, and promote better sleep. Exercise gives your cells more energy to burn, circulates oxygen, and releases stress hormones that may boost energy. If you’re considering starting an exercise program or exploring more ways to become active, talk to your healthcare team before starting a rigorous routine. Exercise can be as simple as taking a walk or pursuing an activity that you enjoy like gardening.
3. Get plenty of sleep
Sleep is closely linked with energy levels. With age and lifestyle demands, sleep may become more difficult and insomnia more common. A few tips can help you set the stage for a restful night.
- Establish a relaxing sleep routine in the evening
- Keep regular sleep schedules by going to bed and waking up about the same time every day
- Avoid eating or drinking right before bed
- If you nap, keep them short and earlier in the day
4. Drink plenty of water
Drinking water is one of the easiest ways to boost energy. Water supplies oxygen and nutrients to all the body’s cells. Being dehydrated, even slightly, can reduce energy levels and leave you feeling fatigued. Next time you're craving a snack, choose a water-rich food like lettuce, melon, and cucumbers for added benefit.
5. Stay social
The human brain is wired for socializing. Isolation or spending time around negative people may bring you down and sap your energy. Surround yourself with positive happy people, using technology to connect and stay in touch.
6. Practice positivity
Thoughts are powerful, affecting the body and mind. Positive thinking is about seeing a situation for what it is and thinking positively about what to do about it. Try keeping a gratitude journal and writing down your “blessings” or all the things for which to feel grateful and positive.
7. Manage stress
Stress can drain your physical and mental energy. Stress activates the “fight-or-flight" response. This sends hormones into the blood, setting off changes in the body. Be aware when you’re feeling stressed and take a moment. Listening to music, walking, writing in a journal, deep breathing, or meditation may help you cope with stress.
8. Limit caffeine, alcohol, and nicotine
Seeking out “pick-me-ups" may actually have the reverse effect, especially when it comes to sleep. Caffeine stays in the blood stream for up to six hours while nicotine is a stimulant. Alcohol can have a sedative effect and interfere with sleep.
9. Manage medications
Medicines can have side effects that zap energy and cause drowsiness. If you suspect your medications are contributing to low energy, talk to your healthcare provider. Be sure to take medications as prescribed.
10. Enjoy more sunshine
Being outside in the sunshine even for a small time can make a big difference. Sunlight boosts energy in several ways.
- Sunlight stops the production of melatonin, signaling the body that it’s time to get up
- Sunlight acts as a mood booster by elevating serotonin levels
- Sunlight produces vitamin D which helps protect the body and bolsters the immune system
Being aware of possible causes for low energy is the first step in learning how to boost your energy. If extreme fatigue persists despite lifestyle changes, contact your primary care physician to discuss further concerns.
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