How To Keep Your Energy Levels High
Photo by Michael Nunes on Unsplash
You’re always on the go; whether you’re headed to work or school each morning, you need your energy levels high in order to keep you moving throughout the day. In order to do that, you’ll need to revamp your healthy lifestyle – adding certain foods and avoiding others, staying active, and practicing stress relief methods.
Revamp Your Diet
The relationship between your diet and your energy levels may seem complex, but it is one of the most important. You may have heard the saying, “you are what you eat”, and that is definitely the case. Healthy eating can be beneficial in numerous ways for revamping your energy levels. Fatigue can be addressed by eating balanced meals that contain enough nutrients to keep your health optimized. Overeating or a diet high in processed foods and sugar, can cause your energy levels to drop, as it causes the digestive process to work over time and leaves you feeling tired.
According to Harvard Health Publishing, it’s better to eat small meals and snacks every few hours than three large meals a day. Your brain needs a steady supply of nutrients to feed it throughout the day so it can perform at its best. Eating foods like whole grains, high-fiber vegetables, nuts and health oils like olive oil can help you avoid the lag in energy and keep your body moving efficiently. Be sure to limit your caffeine and alcohol intake, as well.
Live a Healthy, High-Energy Lifestyle
Numerous studies have shown that exercise helps you sleep better and gives your cells more energy to burn. In a study performed by the University of Georgia, researchers found overwhelming evidence that regular exercise plays a significant role in increasing energy levels and reducing fatigue. This is largely due to the fact that exercising causes your body to release stress hormones that can make you feel energized, according to Harvard Health. “Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress,” says Harvard Health.
Exercise can also lead to a better night’s sleep, helping you feel refreshed and energized the next day. According to The National Sleep Foundation sleep can help to restore energy so that you body can restore many functions such as temperature regulation, a strong immune system, steady hormone levels and a good appetite.
What to Do When Your Energy Levels are Still Lacking
There are some nutrients that are critical to the production of energy and optimal functioning of your body and metabolism. Mariesette Zeyl, ND, former healthcare associate at InVite® Health names four top nutrients for promoting healthy energy levels.
“Acetyl-l-Carnitine, or more commonly called ALCAR, plays an important role in transporting energy by shuttling fatty acids directly across into the mitochondria to be burned as energy. Supplementation of ALCAR has a powerful antioxidative ability to improve energy metabolism and reduce both mental and physical fatigue.”
“Alpha-Lipoic-Acid, or ALA, is also a cellular metabolism nutrient. Aside from being the most powerful and versatile of antioxidants, it enhances energy levels. Research indicates ALA can improve energy production and homeostasis, stress response, and reverse energy decline associated with aging.”
“B-vitamins are needed to fight off fatigue and for normal brain function, hormone production and conversion of fats, carbohydrates and protein into energy. Specifically, nicotinamide adenine dinucleotide (NADH) is the activated form of the B3 vitamin niacin, which is essential to any living cell’s energy production. NADH is directly responsible for the release of energy within the mitochondria. It is also a powerful antioxidant.”
CoenzymeQ10 (CoQ10) is the active form of Ubiquinol and is an essential nutrient for cellular metabolism. It is typically known for its heart health benefits, but it is essential to creating the spark that ignites the creation of energy. Ubiquinol also acts as a powerful antioxidant as it neutralizes free radicals inside the cell. If you are taking a statin drug, it depletes your body of Ubiquinol, so it can be beneficial to supplement with this invaluable energy creator.”