By | John Peterson
If you wake up tired and drag yourself around each day looking forward to going back to bed, your body’s energy levels need serious attention.Low energy levels affect your job performance and prevent you from getting to be an exceptional leader in the workplace.
Here are actionable steps you should implement to boost your energy levels.
From the time we are young, teachers and other adults emphasize the importance of eating a healthy breakfast.It is vital for initiating your energy levels for the day.Breakfast is a good time to eat carbohydrates that provide an energy boost to get you going.
Complex carbohydrates, like oatmeal, give you sustained energy levels.Simple carbs, such as sugary cereals, provide a short energy rush, followed by a sudden low.
If you feel tired every day, the root cause could lie in sleep patterns.To maximize your energy levels, you need 7-9 hours of continuous sleep each night. Many people struggle to get enough sleep because of their work, family, and social commitments.
According to medical writers on best dissertation writing services, create an environment conducive to sleep by dressing comfortably, utilizing a darkened room, and avoiding screens for at least 30 minutes before going to sleep.
Eat protein-rich snacks
Proteins are a healthier source of energy than simple carbohydrates.Unlike carbs, protein provides sustained energy levels that do not end abruptly with that crashing sensation when all energy drains from the body.
It takes the body longer to break proteins down, meaning the sensation of fullness and energy they create lasts longer.Therefore, including protein in your morning and afternoon snacks will put an extra spring in your step.
It might sound like an energy drain, but exercise is an energy producer.Investors say that it takes money to make money, and the same applies to your body.By using available energy, you can create even more.
Take up walking or jogging for 30 minutes each day.During exercise, the body releases serotonin, the ‘feel-good hormone’, that gives you an energy rush and overall well-being.
Catch some rays
Sunshine is the best possible Vitamin D source, which is not produced in the body and found only in small quantities in some food.A Vitamin D deficiency causes tiredness, aches and pains, and feeling generally unwell.Take a Vitamin D supplement or eat foods fortified with Vitamin D to avoid a deficiency.
Water is an essential energy booster as a lack thereof leads to fatigue.Water impacts the flow of oxygen to the brain and body.
Oxygen needs to reach muscles and organs to augment their optimal functioning.When insufficient oxygen is going to the brain and body, the heart starts pumping harder and faster to compensate, leaving you feeling exhausted. Drink about two liters of water daily for optimal hydration.
Stress does not only drain the mind as it can also have negative impacts on your body.No one is immune to stress, but how you manage it could make a significant difference.
Stress causes a sense of helplessness, leading to unhealthy eating, increased alcohol consumption, and decreased sleep quality.Using stress management techniques such as deep breathing, meditation, and journaling reduces stress and increases energy levels.
Plan your day
Before you leave work each day, plan what needs to happen the next day.You will sleep better that night with a clear picture of how tomorrow will unfold.Being disorganized leads to tasks left to the last minute, unfriendly timeframes, and competing priorities.
These all cause an unnecessary energy drain.By keeping a to-do list and sticking to it wherever possible, you expend less energy getting tasks done.
Being around negative people at work drains you of energy.Being one of those negative people makes it even worse.Negativity in the workplace is contagious and pervasive, and you should avoid it.
Pessimists spend a lot of time complaining, which is time they could spend on getting the job done.Keep a positive attitude, and do not create a safe space for negative people to come and offload that toxicity on you.
A decent multivitamin supplement will give your body the vitamins and minerals it needs to augment a healthy diet.Adaptogens support the body to fight fatigue.They include ginseng, which actively fights fatigue and promotes higher energy levels. Holy basil reduces stress, supports relaxation, and increases concentration.
Maintaining robust energy levels helps you navigate modern life’s complexities and allows you to fit more into your day.Following a healthy diet, utilizing an exercise program, and making healthy lifestyle choices will give you more energy to tackle tasks at work and home.Take an introspective look at your life and how you are leading it to ensure that your choices maximize your energy levels.
John Peterson is a journalist working for London magazine “Shop&buy” and a part-time academic writer for an online writing agency known to provide thebest assignment helpto school and college students. He’s currently authoring a book ‘My Heart’ and plans to launch a language learning app soon. To connect with him, you can find him on FB.