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If you wake up feeling tired and groggy, suffer from an afternoon crash, or simply live with a general feeling of lethargy – you are not alone.
According to statista.com:
Another survey found that 60% of Americans feel more tired over the last 12 months than ever before, especially with the huge socioeconomic shift that has so many people now working from home.
But what if I told you that there are natural, simple, and effective ways to boost your energy and feel brighter, more youthful, and more energetic?
Well, it’s true – and today, I’m going to give you five science-backed tips that can naturally boost your energy.
If you feel groggy or tired, exercise might be the last thing on your mind – but the importance of at least a minimum amount of exercise cannot be overstated.
One study done in 2008 focused on a group of young adults who maintain a sedentary lifestyle. During the study, each individual did regular low-intensity or moderate exercise – and one-for-one, they experienced increased levels of energy.
Another study published in the Journal of Psychotherapy and Psychosomatics focused on a group of people who complained of persistent fatigue. The members of the trial were split into three groups:
The results were stunning – both exercise groups reported a reduction in feelings of fatigue of between 49 and 65 percent!
While it may seem counterintuitive, the act of exercising and moving your body stimulates the central nervous system and prompts your body to feel more energetic and alive. It also stimulates your cells to burn more energy and circulate oxygen throughout your body.
Many studies have reported similar findings, including studies on healthy adults, cancer patients, and those with diabetes and heart disease. They all benefited from increased energy and vitality from a little bit of regular exercise.
It is a common fact that the human body can survive for weeks without food, but only days without water.
The logic behind this is obvious: Food is broken down into respective nutrients and used as fuel, but the body can also use any fat and protein stored in your body as a backup energy source. Water, on the other hand, is used quickly, and is a critical element in the day-to-day function of your cells and blood.
This alone tells us how important staying hydrated is – and how quickly the side effects of dehydration can set in. One of the most common side effects of dehydration is fatigue and an overall lack of energy.
You might think that it would be difficult to become dehydrated when working at home and being relatively inactive, but this is far from the truth. You can begin to feel the effects of dehydration with as little as 1 to 2% total body dehydration – which can occur in a single day without enough water.
The other factor that goes hand-in-hand with hydration is electrolytes.
Electrolytes are critical minerals your body uses for hundreds of bioactive processes – including the use of water. In particular, sodium is used by your cells to maintain the electric potential that allows water to flow in and out of cells.
Without a healthy electrolyte balance, the water you drink cannot be used properly by your body, and you may still suffer from dehydration despite drinking plenty of water. Many electrolytes are also directly involved in the function of your nervous system, and deficiencies can directly influence feelings of fatigue and low energy levels.
Drink enough water and ensure your body has sufficient electrolytes.
The U.S. National Academies of Sciences, Engineering, and Medicine recommend the following volumes of daily water intake:
These numbers can vary greatly based on the individual and his or her activity level, but are a good baseline.
You get electrolytes from the food you eat and mineral-rich water, but you can also supplement them with products like BodyHealth PerfectAmino Electrolytes to ensure you maintain healthy levels of electrolytes and optimize your system to produce energy.
If you suffer from an afternoon “crash” or fluctuating energy levels, you likely want to address your diet as a priority.
While I’m not going to get into the many harmful effects of sugar and processed carbs in this article, these foods have a significant impact on your energy levels.
Processed carbohydrates, sugars, and other foods that have a high glycemic index cause a rapid rise in blood sugar and insulin (with some energy) that is followed by a crash. They do not provide slow-burning, clean energy that gives your body what it needs for optimal function.
On the other hand, healthy fats like MCT oils and fiber-rich, unprocessed carbohydrates can provide long-burning, consistent and clean energy.
If you feel like you need a snack, stay away from chips, breads, and sweets – instead, choose another option such as:
You can also enjoy the BodyHealth Bar – a snack designed exclusively to provide the nutrients your body needs to produce clean-burning energy.
Nitric oxide is a molecule produced by your body, and it is a critical factor in healthy blood flow. It is one of the key elements that allows your blood vessels to dilate (expand) and allow blood to flow.
When your body is lacking the nutrition it needs to produce nitric oxide, the blood, nutrients, and oxygen are unable to travel throughout your body efficiently – resulting in fatigue, exhaustion, and a host of health problems.
Thankfully, this is easily resolved with proper nutrition and by supplying your body with the nitrates it needs. Some of the foods that are best known to support healthy nitric oxide production include:
You can also get the best of all these and more with a daily dose of Perfect Reds, a supplement designed from the ground-up to support nitric oxide production and give your body what it needs to optimize function.
Exercise (as mentioned earlier) has also been shown to increase your body’s natural production of nitric oxide – yet another reason to get up and move!
Gut function and digestion also have a significant impact on fatigue and energy levels. When your digestive system struggles (or fails) to break down the food you eat, your body experiences a lack of nutrition and a host of health issues that can drastically reduce your energy level.
Furthermore, gut dysfunction can be a root cause of chronic inflammation, a primary factor of chronic fatigue.
While I could speak volumes on the topic of healthy digestion, here are some quick tips that can help improve your digestive function and boost energy levels:
Boosting your energy levels, for most, is not rocket science. Eat right, stay hydrated, exercise, and give your body what it needs to produce energy and support a healthy blood flow.
So-called “energy drinks” litter the shelves in health food stores and grocery stores. Each brand promises to deliver the energy boost you need for workouts or just to make it through the day.
The sad truth is that most commercial drinks and drink powders come with a steep price to your health.
Most of the popular brands contain stimulants such as caffeine and high levels of sugar. They make you feel jittery and wired, with a crash that comes soon after.
If there is anything society has come to realize over the last century, it is that women are just as powerful, smart, ambitious, and capable as men. And while society as a whole is still catching up as far as true equality, the facts are evident when you look at some of the most incredible and influential people today.
When it comes to fitness, however, men and women are not the same. The natural, physiological differences necessitate unique approaches to achieve optimal results. While the fundamental science behind attaining a shredded, lean physique is basically the same for both sexes, the exact steps and application require careful consideration.