3 Ways To Feel Energetic Every Day

Whole foods — which are rich in nutrients — provide much more energy to your body. They include fruits, vegetables, unsalted nuts, lean meats, fresh fish or shellfish, eggs, low-fat milk, plain yogurt, and low-fat cheese. [3] X Research source

Fruits and vegetables should make up half your diet. Eat the amount of grains that corresponds to your age, sex, and level of activity. The USDA MyPlate initiative can help you find the correct amount to eat, half of which should be whole grains. [4] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Eat the amount of protein that corresponds to your age, sex, and level of activity. The USDA MyPlate initiative can also help you with protein. Dairy is also part of a balanced diet, and MyPlate can help with that as well. [5] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source

Avoid binge eating. You may be good at controlling portions; however, if you find yourself suddenly losing control and eating large amounts of food all at once, you are binge eating. This behavior can interrupt a healthy diet. If you find yourself binge eating, keep common items eaten during a binge out of your house. When you feel the need to binge, find distractions such as crafts, exercise, etc. Do not skip meals. Always have a healthy snack on hand in case you are rushing around and don’t have time to eat. Avoid emotional eating. If you have the tendency to eat when you are upset, whether you are angry, happy, sad, or lonely, you are allowing these emotions to act as triggers to eating. Emotional eating contradicts a balanced diet. Instead of eating, find other activities to relieve emotional stress. Avoid nighttime eating. Eating many more calories after dinnertime can be problematic, particularly if you tend to eat foods that are not wholesome or are high in fat. You can combat nighttime eating by getting most of your calories during the day. [7] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Make lunch a bigger meal than dinner.

If you are an adult male, about three liters per day of water intake is recommended. If you are an adult female, just over two liters per day of water intake is recommended—2. 2 liters to be exact. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source When you exercise you lose water through your sweat, so make sure you are replenishing by drinking more water on top of your recommended daily intake.

Coffee can give you a quick boost in energy, and studies now show that coffee is not as bad as was once thought. [11] X Research source However, the caffeine in coffee is mildly addictive, and the amount of time it takes the body to metabolize it can interfere with sleep patterns, which can affect your level of energy during the day. Coffee with added sugar and cream does add extra calories and fat, so this should be considered when drinking coffee. Energy drinks have high levels of caffeine, which, in itself, is not necessarily any worse than coffee, but energy drinks have also been linked to heart problems where excessive use is involved. The high levels of sugar in many energy drinks are empty calories and can lead to a crash later in the day. [12] X Research source

If you are not getting enough vitamin B from your diet, it may be appropriate to take a supplement. [13] X Research source You can boost your energy by taking a vitamin B supplement with your daily multivitamin. Talk to your doctor about whether or not this is right for you. Vitamin B-12 may improve your energy if you have a deficiency. Siberian ginseng helps increase stamina, counteract fatigue, and reduce the effects of stress. It can be found in both teas and supplements. [14] X Research source Ginkgo is another herb that helps with the production of adenosine triphosphate (ATP), which helps with the brain’s metabolization of glucose, in turn giving you mental energy and clarity. Ginkgo can be purchased loose in health stores for tea, but it is often in tea blends and it can also be bought as a supplement. [15] X Research source Green tea is sold as an extract and in tea form. It contains caffeine naturally and has other health benefits—such as being an antioxidant—that can make you feel better and therefore more energetic. [16] X Research source Peppermint essential oil is another performance-boosting supplement. Exercise performance has been studied with peppermint oil as a supplement, and the conclusions suggest that peppermint can be effective for feeling more energetic. [17] X Research source

A 10 – 15 minute walk around the neighborhood qualifies as moderate exercise, which may be more energizing than a more intense workout, like 45 minutes on the treadmill. Practice yoga. Yoga can produce a calm energy that can help you be more productive than the typical tense energy we often have that does not last long and can even lead to depression. Calm energy is a confident, energetic, optimistic energy that is high-energy but low tension. Practice pilates. Pilates is another moderate exercise that can help cultivate a calm energy. [18] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Practice tai chi. Tai chi can also help give you calm energy. [19] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Practice resistance strength training. Resistance strength training practiced slowly and calmly can also produce calm energy in its practitioners.

In-progress studies show that music can produce calm energy. This could especially be true when music is paired with moderate exercise. [20] X Research source Listening to music while exercising, then, can help produce calm energy during exercise, which will help you feel more energized afterward and for longer.

An intense workout will leave you feeling fatigued initially, but even intense exercise will eventually leave you with more energy than you would have with no exercise. Keep in mind that intense exercise can lead to a more tense energy, which can help you be productive, but associated fatigue can be more intense. [21] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

Eating fruit can help break down food, which allows the body to absorb more nutrients. The absorption of nutrients that comes with eating fruit before exercise gives energy that fuels exercise, which then contributes to having more energy throughout the day. [23] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Oranges, bananas, and apples are good choices.

Get an appropriate amount of sleep each night. Adults should get seven to nine hours each night, and teenagers need eight to 10. [25] X Research source Avoid napping if possible. Napping can interrupt your sleeping pattern. Avoid stimulants such as caffeine after noon. Get moderate exercise closer to bedtime and intense exercise in the morning or the middle of the day. Relax before bed. Try to leave your stresses outside the bedroom, but definitely out of the bed. Don’t have emotional discussions or arguments in bed if you can help it. Make sure your bedroom has adequate exposure to natural light. Being able to see the darkness and the light can help you establish a proper sleeping pattern. Avoid eating or watching TV in bed. Try to maintain your bed a a place for sleeping only or you might find it difficult to fall asleep there. [26] X Research source

Keep a record of your sleeping pattern to see if there are any anomalies. If you do see the doctor, make sure to mention that you maintain a normal sleep schedule if your records show that you do. Your doctor may wish to test you for conditions that often lead to fatigue, such as thyroid disease, depression, anemia, or chronic fatigue syndrome.

Use a planner or a calendar to prioritize your tasks. Be sure to check your plans regularly, and don’t miss them.

Make time in your schedule for free time and free time only. Just as scheduling daily activities is important, so is scheduling free time. Set rules for down time. Turn off your cell phone, for instance, or avoid email and social networking accounts. You can even purchase software that disconnects your internet access for pre-determined periods of time. These applications are meant for productivity, but can be used to schedule down time as well.