6 Bits of Simple Wisdom to Get Your Energy Back
by Elizabeth Vennefron, RDN, LD
Waking up in the morning can be a real struggle if we didn’t sleep well or are drained from the day before. Before sinking into a trend of tiredness, try some of these tips to boost your everyday energy levels. All of these are sound bits of advice any time of the year, but we’re especially welcoming them right now.
Physical activity gets the heart pumping. An increase in heart rate improves blood flow throughout the body. Better circulation is important, as circulation carries key nutrients and oxygen to all the tissues in the body. Regular physical activity over time can boost endurance and enhance muscle strength. To get more energy, we must expend it. But doing too much right away can leave us feeling exhausted and sore. Start off slowly and increase over time. Simply start the morning or end the evening with a 15-minute walk and build from there.
2. Drink water
Water makes up about 60% of our bodies; if we don’t drink enough we can suffer major side effects. Dehydration lowers physical performance by making us feel tired and sluggish. Water serves a number of essential functions to keep us going throughout the day. Knowing how much water you need to consume every day and knowing how to hit that goal are equally important. The amount varies based on age, gender and activity level, but in general, men should consume about 3 liters (100 fluid ounces) and women about 2.2 liters (74 fluid ounces) each day. Start drinking water in the morning. Keep a refillable water bottle on hand as a reminder to sip throughout the day.
3. Limit alcohol
Enjoying a beer at dinner or ending the day with a night cap may sound like a good idea at the time. We might fall asleep earlier, but experts say we won’t get restful sleep. Studies show that alcohol interferes with REM sleep and influences how we feel in the morning by decreasing energy levels. Try alternating between alcohol and water and consume in moderation.
4. Tune in to your talent
When we spend time doing what we’re good at, not only do we tend to work harder, but our happiness and joie de vivre increase, too! If we’re barely motivated and find ourselves saying, “just get me to Friday,” it’s likely we’re not including things we enjoy. Engaging in meaningful activities can restore a sense of purpose and energy. Get out that unfinished project or designate 30 minutes a few mornings to conquer a crossword puzzle. Whether it’s working with your hands are challenging your mind, find your way back to the activities that you enjoy and do them!
5. Celebrate small wins
Having goals in life is important. They give us something to strive for. But getting from point A to point B can often be a long process that requires big energy, so it’s necessary to recognize the progress we’ve made. Focusing too much on setbacks can sap energy levels and make reaching goals much harder. For example, when trying to work out more and consistently go to the gym 5 days per week, keep perspective and celebrate showing up 3 times. Also, set up small rewards in the short term to help stay motivated.
6. Eat better, not the best
What we eat every day can have a major effect on energy levels. Eating high-calorie, high-fat, and processed foods can cause fatigue and sluggishness. Instead of following the latest fad diet, try making small dietary changes such as consuming balanced meals with at least three food groups, avoiding foods with added sugars, or eating smaller meals with more frequency throughout the day boost metabolism.
Get a little pep in your step by incorporating some of these energy-boosting tips in your daily routine. For more advice on any dietary needs, make a telenutrition appointment with the Kroger Dietitian Team. We’ll work with you to create realistic goals, show you personalized products and share recipes that align with your schedule. And remember to always celebrate the small wins.
Explore more healthy living advice from our team of experts.
Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.