Living off caffeine to help boost your energy levels wont last forever. Lets dive into the ways that you can boost your energy levels as well as improve your health. Be on the lookout to see how all these ways are connected.
#1 make sure you are eating enough
The number one way to boost your energy is to make sure that you are eating enough.
Have you ever noticed that no matter how much you sleep you are still exhausted? Maybe it is time to look at your intake. Food gives us energy and many times we are not getting enough of it.
Are there certain foods you should be eating? Kind of, in a way. You can fill your body with thousands of calories of candy bars, fast food, etc. or you can fill your diet with nutrient dense foods. Nutrient dense foods are foods like vegetables, complex carbohydrates, fruits, proteins, etc. You will most likely feel better having a majority of your diet come from nutrient dense foods. Notice I said majority. That means still having a candy bar, ice cream, or foods that we would consider to be less nutrient dense. I like the saying “treat yourself everyday” and “all foods fit.” When we start to restrict foods that’s when we often times start eating too less when the goal is to eat more.
#2 Sleep more
This one sounds easier said than done right? But do you ever feel like you are so tired and you can’t wait to sleep but then you get in bed and you can’t sleep? Eating more could solve your low energy problem and your sleep problem. Chronically low calories cause sleep to be disrupted. Studies have shown a correlation between nutrient deficiency and poor sleep. Participants in these studies showed a lower intake of calcium, magnesium, and vitamin D.
#3 Limit your stress
Another one that sounds easier said than done right? Cortisol increases when our bodies sense stress. In acute stress situations cortisol actually helps us feel more energized and alert. Think if you are getting chased by a bear, your body wants to out run the bear so it is going to increase cortisol in an effort to help you outrun the bear. However, when we dip into that chronic stress, cortisol starts effecting us in the opposite way. Chronic stress starts to effect how the hypothalamus, pituitary, and adrenal glands communicate with each other, which starts to effect how we live our daily lives. Chronic stress can leave you chronically tired and it can effect how well you sleep.
#4 Get exposure to sunlight when you wake up
Getting exposure to light right when you wake up is going to improve your sleep, which is going to help you with your energy levels. Your circadian rhythm is controlled by a small area in your brain that is influenced by light. Your circadian rhythm is also closely synchronized by the sunrise and sunset. When you get exposure from natural light in the early morning it shifts your bedtime from late to early. Letting you stay awake when it is light outside and sleep when it is dark outside. Light is also going to help slow the production of melatonin in the body. Melatonin is made by the body and helps normalize the circadian rhythm. Tiredness comes from an increase in melatonin levels.
Consistent exercise is going to keep you healthy as well as increase your energy levels. Exercise is going to signal your body to release epinephrine and norepinephrine, which is going to essentially give you energy because of the acute stress that exercise is placing on your body. Exercise is also going to improve your sleep as well as decrease stress, anxiety, and depression.
As you can see all 5 ways to improve your energy levels are connected. Making sure you are eating enough is going to increase your quality of sleep. Limiting your stress is going to ensure that cortisol is not chronically elevated. Chronically elevated cortisol is going to lead to chronic tiredness as well as a decrease in sleep. Being exposed to sunlight right when you wake up is going to help your sleep wake cycle, helping you stay awake when its light out and sleep when its dark out. Lastly exercise is going to help with your energy levels, improve sleep, decrease stress, anxiety, and depression.
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