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How to Boost Energy Levels

Updated on August 12, 2014

Tips for Boosting Your Energy Levels

Do you feel you have enough energy for the activities you enjoy?

It is okay if you don't. Quite a few people do not in our fast paced modern times.

I have found that the more sedentary life someone leads, the less energy they have. Then the lowered energy levels leads to an even further sedentary life. It is a vicious circle, that leaves people with fitness problems and often less than perfect physical condition as they get older. I know, I have been there..

What is the answer to malaise and lack of energy?

Some people think the answer is caffeine.

Let's be honest; caffeine and "energy" drink can provide a short term solution. It will pep you up in the short term, but this is a stop-gap band-aid fix. It often ends up making the problem grow increasingly worse over time.

I am sure you have seen have seen those those commercials for energy drinks. Drink those cloyingly sweet products chock full of caffeine and they promise all the energy you need to get through the day. They may give you a short term pickup, but can lead to addiction, reliance and an actual spiral of lack of energy as your levels go down day by day.

Fortunately there are some real methods to combat fatigue and general malaise. On this lens I would like to show you how to boost your energy levels.

How to Boost your Energy Levels

No Energy Drinks, Tea or Coffee will boost energy. You need to be healthy!

Have a Healthy Snack - Avoid all snacks high in sugar

Snacking between meals is common. But often food, will NOT work to give you energy.

In fact, eating too much can do the opposite. I am sure you have experienced the tired almost coma like feeling after a big Thanksgiving dinner.

Snacks can be specifically bad for this. Often snacks are high in sugar, this may give you a quick immediate rush of energy, followed by a crash.

What this revolves around is keeping the blood sugar in balance. One way to do this is with general healthier eating, specifically more whole grains and less sugar. (But that is a separate topic...we will get there).

As for a healthy snack, a good energy booster is something with a protein. This can be something like peanut butter on a wheat cracker. Yogurt with some healthy nuts, or, of course a healthy Protein bar.

If you are going to snack, having a snack that is healthy and will actually give you the energy that you desire is an important pat of the equation.

Here are a few good protein Bars that will help you boost energy levels:

Pure Protein High Protein Bar, Chocolate Peanut Butter, 2.75-Ounce Bars (Pack of 12)
Pure Protein High Protein Bar, Chocolate Peanut Butter, 2.75-Ounce Bars (Pack of 12)

Candy bars will give you a quick shot of energy followed by a crash. These pure protein chocolate peanut bars, will give you a shot of energy, like a candy bar but deliver it in a long and steady burst of energy. If you must snack protein is the way to go

 
Quest Nutrition Protein Bar, Cinnamon Roll, 20g Protein, 4g Net Carbs, 180 Cals, High Protein Bars, Low Carb Bars, Gluten Free, Soy Free, 2.1 oz Bar, 12 Count
Quest Nutrition Protein Bar, Cinnamon Roll, 20g Protein, 4g Net Carbs, 180 Cals, High Protein Bars, Low Carb Bars, Gluten Free, Soy Free, 2.1 oz Bar, 12 Count

For long-term energy. But if you must snack the cinnamon protein bars are both nutritious and actually deliver energy to your body, helping you get through the day

 

Supplemental Magnesium

**Doctors Recommend 250-350 mg per day of Supplemental Magnesium. (According to WebMD)

Magnesium is used for over 300 chemical reactions in the human body. People taking diuretics or not getting enough potassium in their bodies will be specifically affected by listlessness, fatigue and general lack of energy.

Supplements are certainly an option with Magnesium, but there are also natural things you can add to your diet to get enough Magnesium.

Add more almonds, cashews and hazlenuts into your daily dietary routine. Perhaps as a daily mid-afternoon snack

Eat more whole grains and eat more fish...specifically Halibut, which is particularly high in magnesium.

Nature Made High Potency Magnesium 400 mg - 150 Liquid Softgels
Nature Made High Potency Magnesium 400 mg - 150 Liquid Softgels

This heavy-duty magnesium pill comes in liquid caplets and acts within each pill more than your daily dosage of magnesium. This can boost your energy in many ways, since magnesium is often used in many of your bodies functions.

 

Routine Changes to increase health and energy

Wake Up Successful - Tips for Starting the Day the Right Way

I am sure you have seen, commented on and perhaps even been one of those people who simply seem to, get up on the wrong side of the bed. There really is something to this old saying.

A big part of having energy throughout the day is simply, waking up the right way. A proper routine when waking up can leave you revived, refreshed and ready to conquer the world.

Wake Up Successful - How to Increase Your Energy and Achieve Any Goal with a Morning Routine (Productive Habits Book 3)
Wake Up Successful - How to Increase Your Energy and Achieve Any Goal with a Morning Routine (Productive Habits Book 3)

I really liked this book. It had practical tips for getting more things done, and having heaps more energy in the morning hours. I am not naturally a "morning person" and I have to constantly work at it to get my morning energy up and keep it up.

While some of the ideas were things I knew, they reinforced what I know I "should" be doing, and I must say there were quite a few more ideas that I did not know.

 

Start Your Day the Right Way

Start your day the right way and boost your energy levels
Start your day the right way and boost your energy levels

An important part of having energy throughout the day is starting your day off right.

Getting to Sleep on time

I'm sure that is simply obvious that a big part of starting the day in the right way, is ending your previous data right way.

Late nights partying, or simply late nights where you cannot seem to get to sleep may leave you worn out, tired and beat down the next day.

It is important to sleep well to have energy throughout the day

This actually starts before you even wake up. Your energy for the day can be based on whether or not you got a good night worth of sleep. Going to sleep as the same time every night. Making sure the room is cooler and working to reduce stress and anxiety can help you to get a good nights sleep and start your day off right.

Breakfast is the most important meal of the day

It is essential to have a good breakfast, Too many people skip this meal because they are not hungry, then have a huge dinner and snack at night...so that they are not hungry at breakfast. (a vicious cycle).

It is important to break these self defeating routines, by having a healthy and filling breakfast each and every mornng. This is the food that will get your through your day. Skipping it will lead to later day fatigue, increased stress and unhappiness.

Have trouble getting the sleep you need? - These may help you, and subsequently increase your energy levels throughout the day

Music To Promote Sleep
Music To Promote Sleep

It is hard to get peaceful sleep when you're not at peace. If you hear background noises, or there's simply too much silence, sleep can be difficult. With some soothing music and sounds, sleep may come a lot easier to those that have insomnia.

 
The Harvard Medical School Guide to a Good Night's Sleep (Harvard Medical School Guides)
The Harvard Medical School Guide to a Good Night's Sleep (Harvard Medical School Guides)

Do you have trouble getting to sleep? If so, this Harvard Medical School guide to a good night sleep maybe just the trick to learn the tips to fighting off the evil of insomnia and getting a good night's sleep

 

Reduce Stress - Reduce Anger

Reduce Stress Boost Energy
Reduce Stress Boost Energy

It is easier said than done to reduce stress. In this day and age we have a lot of things that stress us out. After all, life is stressful.

But you know that stress is killing you, slowly but surely... so it is important to find a balance and reduce stress as much as possible. Exercise, Yoga, Calming techniques, listening to music, or just pursuing the things you love are all great ways to relive some of the stress that is tearing at your body and consuming all of your spare energy.

Walk More! - Increasing fitness is one of the best ways to increase energy

Walk more to boost energy levels
Walk more to boost energy levels

Doing more makes you more tired, right?

Well...in the long term...no. The more exercise and fitness you get, the more energy you will have throughout the day. This is one of the reasons many doctors recommend walking walking at least 10,000 steps each and every day. Thing s like the Fitbit One pedometer and the Striiv Smart Pedometer can help you to measure your daily walking, but ultimately in one way or another you have to get out there and do more.

A fitness regime, running, aerobics and the like are great ways to help you get fitter and thereby build more energy, but all you REALLY have to do to get an increased fitness level is to make sure you walk a few miles each and every day.

One of the best things about walking more is that is extremely accessible. Simply taking a few 5 minutes breaks during the work day and walking around for a bit and going for a 30-40 minute walk during lunch break can quickly add up.

Walking your way to more energy - A guide and a tool for increased walking

10,000 Steps Blueprint - The Daily Walking Habit for Healthy Weight Loss and Lifelong Fitness
10,000 Steps Blueprint - The Daily Walking Habit for Healthy Weight Loss and Lifelong Fitness

It is often said the 10,000 steps a day is a good goal for weight loss. This is enough for each day you need to have some time set aside dedicated to walking. But it isn't short enough distance that if you make walking during the day a goal is not difficult to achieve.

Check out this guide which shows some of the great reasons why you want to walk 10,000 steps a day, and gives you some ideas on how to get to that lofty goal.

 
Striiv Smart Pedometer, Basic Bundle
Striiv Smart Pedometer, Basic Bundle

If you want to, "Gamify" your workout experience, the Striiv is the perfect tool. This nifty Pedometer keeps track of your steps, stairs and work out, updates it online, and has all sorts of options to make your daily walks into a fun and enjoyable game

 

Have a Latte?

If you feel like you MUST have a coffee, make it a low fat latte. the Milk will not only supply calcium, but will provide protien. Add in some almonds and make it even better

Consumption Tips for Boosting Energy Levels

You are what you eat and drink!

Having a Balanced Diet

Balanced diet boosts energy levels
Balanced diet boosts energy levels

Starving yourself or fad diets will not decrease your energy levels. In fact they will probably decrease your energy levels.

It is important that you follow the food guide pyramid and eat a proper and balanced diet. Most people eat far to many carbohydrates and sugars, which are characteristics of quick boosts of energy followed by long crashes tired feelings.

This meal portion control tool is a great way to simply help you find and use the correct portion sizes.

Get those portions right with this simple tool

Meal Measure 1 Portion Control Tool
Meal Measure 1 Portion Control Tool

A very simple tool to get your portion sizes under control. Used in conjunction with a healthy eating plan and diet this tool can help you to lose, weight, get in shape and gain more energy

 

Drink more Water

Drink More Water
Drink More Water

In the Navy there was always a running joke that all this one corpsman (a ship version of a doctor/nurse) would give for any malady was an aspirin and the warning to "drink more water".

You had a 105 degree fever...drink more water. Had a finger ripped off in an accident...drink more water.

While of course those are ridiculous examples, there is something behind the premise. Water really is a cure for a lot of things. Most people do not drink enough water. If your urine is not clear, chances are you are not drinking enough water.

Our bodies are over 60% water. We are constantly using up water and we need to keep it replenished to stay healthy, active and full of energy. Institute of Medicine states the daily intake of water should be at least 3 liters. Of course this number could be even higher if we are active. Unless you are a water fanatic, there is a good chance that you are not consuming as much water as you should, and this can have a direct and significant impact on your energy levels.

Getting a good Water Bottle and carrying it with you wherever you go, is a good start to consuming more water.

Decrease alcohol consumption

Drink less alcohol for more energy
Drink less alcohol for more energy

This goes hand and hand with the step right above. Drink more water.

Alcohol is a diuretic. That is to say it strips the body of water. This leads directly to dehydration and a tired feeling. This is before you even begin to list all of the other negative things that alcohol does to your body.

I am not going to say that you have to completely cut alcohol out of your life. I drink beer and wine on occasion and it would be very hypocritical to state that it should be cut out completely, but it is important to minimize your drinking and understand the negative effects it can have on your health. The only exception is that there have been some positive benefits shown from drinking red wine, specifically in the area of heart health. But this is strictly in drinking red wine in moderation, so please beware of this, and understand that these small benefits may not have a great positive influence to boost your energy levels.

Eat More Whole Grains and Less Sugar

This is all about keeping your blood sugar balanced. When your blood sugar spikes, your energy goes up for very short period. It gives you a burst of energy, but it is always followed by a long crash, which leaves you feeling wiped out. Which leaves you needing more sugar, which ends up making the entire situation even worse.

Eating more whole grains gives you a steady release of energy which will supply you energy throughout the day and not leave you with that wiped out feeling at the end of the day.

Healthy Whole Grains, Easy and Delicious Soup Recipes
Healthy Whole Grains, Easy and Delicious Soup Recipes

Many people know that the answer to losing weight is exercise and the proper diet. And one of the keys the proper diet is eating more whole grains and far, far less processed foods and white breads.

One of the problems with this healthy solution isn't so much of our diet, and what people know how to cook is full of these horrible processed foods. This whole grains guide gives some easy solutions for some great tasting foods that are not only healthy but simply yummy!

 

What are your thoughts on boosting your daily energy? Do you like these tips? Do you have more great tips for increasing your energy? Please share all your thoughts on boosting your energy levels.

Any ideas on how to boost your energy levels? - Please share your thoughts on incresing your daily energy levels

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    • TerriCarr profile image

      TerriCarr 3 years ago

      I agree about the caffeine, sugar and exercise. It is also important to get enough sleep. Everything else won't give you energy if you are just plain sleep deprived. Learned that the hard way.

    • profile image

      anonymous 4 years ago

      I agree - need to eat LESS sugar..

    • Kumar P S profile image

      Kumar P S 4 years ago

      Great lens ! Useful and informative. Thanks for sharing.

    • profile image

      anonymous 4 years ago

      Great lens, and I especially like the note about how water can affect your energy levels. Hadn't heard that one.

    • profile image

      RinchenChodron 5 years ago

      Great suggestions here! How did you manage to get those Amazon icons large in the Right side?

    • TreasuresBrenda profile image

      Treasures By Brenda 5 years ago from Canada

      Great thoughts. I need to be careful what I eat and to make sure I get daily exercise.