Picture 1. Healthy Eating (Unsplash)
A healthy body is powerful. We should take care of the body to stay healthy. When we suffer from a weak or limp body, then it is better to revitalize it.
How to become more energetic?
Before reading more, let us watch the video below:
[VIDEO]
1. Restorative nutrition
Food sources are superior to supplements. The foods include the cofactors, enzymes, and phytonutrients. That work with the vitamins and minerals to maximize their efficiency.
Fewer minerals in blood make our body sleepy and tired. Do not forget micronutrients intake if we want a more powerful body. We can get it from various fruits and vegetables. Read more about the benefits of eating rainbow fruits and vegetables here.
Do you already meet the recommended intake of the mineral magnesium consumption? If not, then fulfill it soon. Suggested fulfillment or RDA of the mineral magnesium is 300 mg for women. While the fulfillment suggestion mineral magnesium is 350 mg for men.
We can find mineral magnesium in fish, cereal, nuts, etc. Magnesium is the fourth most abundant mineral in the body. It has been recognized as a cofactor for more than 300 enzymatic reactions. It is crucial for adenosine triphosphate (ATP) metabolism.
The reactions purpose is to break down the glucose and then convert it into energy. That is the reason why the energy reduces when minerals, especially magnesium in our body are not met. We will run into a weak or limp condition.
A human body needs magnesium in the reactions that create ATP energy in the cells. ATP is the main source of energy in the cells. It must bind to a magnesium ion to be active. In other words, without magnesium, we won’t have energy on a cellular level. This shows up as fatigue, low energy, lack of drive and other problems.
2. Eat Good Fat
3. Eat The Mood-Boosting Omega-3s Foods
The foods help keep our brain cells healthy and make us feel mentally alert. Have two servings of nonfried fish-especially fatty fish- per week and snack on nuts whenever we have the chance. Read more about the omega-3s foods here.
Picture 2. Spinach Smoothies (Pexels)
4. Eat the regular time. Don’t skip the breakfast
We should have a goal of eating breakfast every morning. Eating breakfast will not only give us more energy in the morning but it lower stress. We shouldn’t eat anything too greasy or heavy. Eat enough to make us feel powered up and alive.
It has been a very frequent suggestion for breakfast before a long day. It adapted to the results of research that people who eat breakfast, then they can be more energetic, focused and have a positive mood during the day.
Always eat breakfast. Make it a meal with a balance of complex carbohydrates, protein, fruits, vegetables, and a little fat. For example whole-grain cereal or bread, nut butter, fruit, vegetable.
In contrast to those who forget or do not have time for breakfast. They will difficult to focus and their mood tends to be negative during the day. The effect is the limp body.
Our meals should have a mix of carbohydrates, proteins, fruits, and vegetables. It shouldn’t be so heavy that they drain our energy. Breakfast should be the heaviest meal to fortify ourselves throughout the day. A smaller lunch to avoid us from feeling sleepy and a medium-sized dinner to keep us from sleeping difficulty.
Picture 3. A Simple Breakfast
5. Adequate Intake of Water Every Day And Avoid Alcohol
Energy in the body will be depleted when we lack the water intake. Besides the body feel weak and limp, it can be fatal. So fulfill the recommended amount of drinking water intake.
We should drink the water as much as two liters every day. Avoid drinking beverages contain alcohol. The drinks can make us dehydrated. Make sure to drink extra water when we are drinking these beverages.
Alcohol, sugary and oily foods, and caffeine are diuretics. They are all linked to an increase in urine production. We’re trying to get our body to keep water, not flush it out. Abstaining from these substances good for our health in the long run. It also can prevent dehydration from happening in the future.
It’s important to stay hydrated throughout the day. Even mild dehydration can cause fatigue. So wherever we go, make sure to bring a bottle of drinking water. We can also up to our water intake by eating more foods that contain water such as watermelon.
Drinks containing alcohol is the cause of our lack of energy. We’ll see people drinking alcohol cannot sleep with a comfortable state. The influence of alcohol makes the body unable to sleep under the appropriate circumstances.
Picture 4. Drinking Water (Pixabay)
6. Consuming Much Fiber And Little Sugar
Eat more fiber. Fiber enters our bloodstream at a slower and steadier pace than carbs do. So they giving us more energy throughout the day.
Fiber is very important to the disposal of food scraps that the body not able to absorb. Fiber also helps increase insulin sensitivity inside the body. Excess sugar in the blood will also bring the risk of health hazard, such as diabetes.
When diabetes affects the body, it will drain the energy. So it is a need to reduce the intake of sugar. Balance blood sugar will affect the balance of energy produced.
Picture 5. Vegetables (Unsplash)
7. Eat snacks
Eat every 3-4 hours even if we have a busy schedule. We can always take a minute to eat a snack instead of only eating three big meals that leave we stuffed. Then we will experience a dip in our energy level as we approach our next meal.
Picture 6. Peanut Bread (Pixabay)
8. Limit the caffeine intake in the afternoon
Caffeine will disrupt our sleep. Switch from coffee to black or low-caffeine tea. It can have a positive impact on our energy levels.
9. Avoid Energy Drinks
Energy drinks can be a quick fix, but it is not good for our mind and body. The drinks have too many calories and too much caffeine. Those drinks create an energy burst, but after a few hours, we will feel a severe energy come down.
10. Exercise
The type of physical activity that works best for alleviating fatigue is not that intense exercise that people feel they have to do. It’s more beneficial to perform exercise at a leisurely pace. Do just a little, at a low-intensity level. (such as walking or riding a bike at an easy pace). It can help us feel less tired and more energized.
Picture 7. Walk (Pixabay)
11. Fulfill Sleep Hours
If we’re feeling tired, then let the body rest. If we are not used to taking a nap, we should set the time to sleep during the night. Make sure we allow the body and brain to rest enough. With rest, the body can relax and reproduces the energy.
Picture 8. A Sleeping Woman (UnSplash)
12. Avoiding Stress And Controlling Anger
Many people don’t realize how important stress is affecting our energy levels. When we get angry, a tense mind causes energy out of control. So, we should be able to control our anger before exploding.
Pity, when we use energy for angry. Relax the mind by doing sports. Then do activities that make us feel happy like doing our hobby.
Picture 9. An Angry Woman (Pixabay)
13. Go outside
15. Checking Number Of Blood Cells
If you susceptible to blood deficiency such as anemia, consult a doctor. With so doctors will be able to know the number of our blood cells. Whether less or not. Because when anemia occurs in our body, then the energy will hamper. Oxygen in the body is hampered due to lack of hemoglobin.
Thank you for this tressure of information, Melani!
After using suplements for most of my life, I decided to remove them from our diet: All in One Vitamin & Minerals, additional magnesium, and B-vitamin Complex.
Living in Hawaii we have the luxury to eat tree ripe fruit and fresh harvested fruit and veggies which contain most of the vitamins.
Your post reminded me to exercise more and take better care for breaks. Also to reduce my coffee comsumption!
Thank you very much for that!
Aloha, Jenna
Hi, Jenna. We can get the nutrients from the foods we eat. When it is difficult to get it from the foods, we need the supplement. You are lucky that you live in Hawaii with plenty of fresh fruits and veggies. Thank you for your comment.
Hi Melani. Great post, I agree with you all your tips. I think movement can make body health powerful and become more energetic. I always do zumba dance following here http://www.womensedge.org/best-zumba-dvds. Moreover, I do yoga and jogging everyday. By the way, I’ll follow healthy food as you suggested. Thank you a lot for great sharing.
Wow, you have made me want to learn and do the Zumba dance again. I ever did it with my office friends and I like it. Thank you for reminding me.
What a great post, very helpful. I know I have to work on eating better and taking care of myself more. Thanks for the tips and reminders!
Reminders for me too. Thank you, Shannon.
Isn’t it amazing how much our diets really do affect our energy levels? These are some great ways to become more energetic. Thanks for sharing.
You’re welcome, Shannon. Happy 10th anniversary for your website.
i love to drink coffee in the morning right after I got up. The only problem is, I experience palpitations. Instead of giving me energy, it weakens me. So, I switched to cereal drinks instead.
Thank you for sharing your experience. I used to drink coffee when I was a student. It makes me awake for preparing the examination. It is helpful to increase focus and concentration. But now I prefer to drink a glass of tea. I love the coffee taste but I drink the coffee rarely now.
This post is so informative and useful. I never knew that caffeine can cause dehydration. This makes me wonder how much chocolate should be allowed for my child. I am definitely going to follow this post for life.
Hi, thank you for your great question. I found this article that answers your question https://www.boldsky.com/pregnancy-parenting/toddler/2014/effects-of-chocolate-on-toddlers-guide-for-parents.html. I must watch my children too.
I feel like I am doing it all wrong ahah! i skip breakfast, eat a lot of sugar, drink alcohol, don’t exercise, etc. I need to get back into a healthy habit because i know that would make me feel better anyway!
Really? You look very energetic in your white dress. Maybe you have other tips that I can add to my post? I love eating sweet cake and cookies too, but I have reduced the sugar intake since I know that sugar is a wrinkle maker.
This is a great post! I just hit 30 recently and am always following this advice. Drinking a lot of water has done wonders for my body!
As a young businesswoman, you need a lot of energy to manage your job, Tonya. Drinking a lot of water is a good habit that we should do to keep our energy level.
I need to watch what I eat from now on. I honestly just eat whatever and complain.
That is a great decision, Ruth. I have made the same decision since I often feel limp ten years ago. Learn about nutrition and apply it are important for our health.
honestly, it is so funny I run into your post, I was having a hard time the last few weeks because my energy has been all over, and my mood also and it took me a while to find out it was my adrenals who are a little on the sad side. and i’ve taken caffeine out, sugar and going up on the healthy fats like avocado, nut butters and ghee. and also trying to get back into the morning workout game. my energy has increased and i feel greaaaat.
Me too, Andrea. I do walking for near distance moving and I add avocado, peanut butter, fish, olive oil, and other healthy fats to my diet and I feel great. And the fruits and vegetables are important too.
Now, this is such a great post and very important as well. As the saying goes “Health is Wealth”, this is a great reminder for everybody to make this our priority to have a healthy and long life.
You are right, Emma. Eating mindfully is essential to have a healthy and long life.
Snacks are my go-to when I need a little pick me up. A light snack packed with protein is all I need to get through the rest of my day.
We do need the snacks, especially in the busy schedule day. Those are the lifesaver foods before we can eat the main meal.
I’ll keep these tips in mind for sure. I always want to have more energy.
As a wife and a mother we must keep our energy level so we can do many activities. Eating healthy meals and snacks will help a lot.
Oh you don’t know how much I needed to read these tips! I’ve been so sluggish and tired lately!! Thanks for these.
I completely agree with your and your points! Eating proper nutrition and tons of healthy fat can really do wonders for our energy levels!
That is why we need to know what the healthy fat sources are. Thank you for your comment, Ally.