Do you struggle with fatigue during the day to the point where afternoon caffeine isn’t cutting it anymore? If you come home from a busy day and struggle with fatigue and are always tired- here are 7 healthy habits to increase energy.
Surprisingly, exhaustion can soon be a thing of the past for you if you make some necessary changes. Of course, I mean when you swap out some old habits with new ones.
Furthermore, these habits or lifestyle changes tend to be effective if you are consistent about them. And if you’re a busy, full-time working parent, you know that having energy is essential to function. It also keeps you going, especially with small children.
So, take note of these healthy habits to increase energy levels and decrease that feeling of complete exhaustion. Ready? Here we go:
Habit #1: 10-minute motivation
Starting the day with 10 minutes of meditation, motivation, reading Bible scriptures, or writing in a gratitude journal could improve mental health. And It’s important to take the first 10 minutes of your day to practice this routine.
Of course, it doesn’t only mentally prepare your mind for the day. But it also helps clear out space in your mind to open up the flow of manifestation.
Regardless of what you do, taking the first 10 minutes of your day to quiet your mind is one of the healthy habits to increase your energy level.
Habit #2: Amino acids & vitamin supplements
Amino acids and vitamin supplements are not just for bodybuilders, fitness buffs, or athletes. However, they are for anyone who wants to prevent illness, fight depression, increase mental alertness, or help improve their immune system.
So, amino acids do not just help build muscles, they help transfer nutrients throughout your body. Of course, there are different kinds of amino acids that you can purchase online.
The amino acids + energy are typically the ones that will help you get through the day. However, any amino acid will benefit your overall health.
So, besides amino acids, taking vitamin supplements specific to your body’s needs is important. This combination could give you the nutrients you need for better health and more energy throughout the day.
The best thing to do is start your day with a protein shake, and a scoop or two of Amino Acids. And ensure you take these along with your vitamin supplements.
The protein will help coat your stomach and give you the fuel you need along with the energy from the amino acids at the same time. This quick morning routine is one of the best healthy habits to increase energy and fight fatigue.
Habit #3: Sleep
Getting enough sleep is extremely important. Your mind is more alert. And you don’t feel like you need caffeine to make it throughout the day if you have enough rest.
But getting too much sleep can sometimes have adverse effects. It could make you more tired and lazy. So, it’s important to calculate the number of hours you need to sleep.
There are sleep trackers and different sleep apps you can try to help you get a better night’s rest. For example, if you have an iPhone, there is a bedtime alarm setting to help you select the number of hours you want to sleep each night. And it reminds you when it’s time to go to bed.
Habit #4: Make a list
Make a list to prioritize your day or prioritize the week, so you’re not running around endlessly. Crossing off tasks from your list will make you feel more accomplished and possibly motivate you to do more. And it will help get the need-to-do items out of your head.
However, alleviating that space in your mind where you need to remember everything can result in exhaustion.
So, write it all down or type it on a notepad on your phone. Another energy saver is to order everything online, such as your groceries, and have them delivered.
Ordering groceries online not only saves time, but the apps also keep track of your list of groceries that you can order for the next time.
Again, this process could be a lifesaver when you run a busy household. It also saves you a lot of energy and time.
Making a list of everything is important. It’s one of the healthy habits to increase energy and fight fatigue.
So, plan the day, write it down, and free up that space in your mind. It will reduce the stress and exhaustion your brain undergoes when trying to remember everything.
Habit #5: Lower your carb intake and limit sugar
Just by limiting your carbs, you will feel less bloated and tired. For example, do you sometimes experience a sudden feeling of taking a nap after eating a bowl of pasta? Well, a balanced healthy diet is key to increasing your energy.
So, overeating or binging on carbohydrates can deplete your energy. Remember, carbs, especially refined carbs, can slow you down and make you feel sluggish. Refined carbs then turn into sugar- and, you know what sugar does to your body, right?
It gives you energy for a few minutes, and then you crash and burn. By limiting sugar and decreasing carbs, you will increase your energy during the day.
Habit #6: Listen to upbeat music
By listening to your favorite songs, you will instantly start to uplift your mood and energy level.
So, If you feel tired, take a walk, bike ride, or take a drive in your car. And blast the music and dance or sing like no one is watching.
Surprisingly, the endorphins in music elevate your spirit and make you feel energized instantly. So not only can music distract you from “bodily awareness,” a.k.a. the aches and pains of old age or working out. But it has a positive health benefit too.
Listening to music releases endorphins in the brain. Endorphins give us that feeling of excitement or euphoria. Therefore, by listening to the music you love, your brain tends to release more dopamine.
Do you know that “love drug” dopamine? Well, it’s the neurotransmitter that sends the “I feel good” message to your brain.
You can have this same effect when “in love”. But also when you’re listening to your favorite music, and the song touches your soul or makes you want to sing at the top of your lungs or dance like you’re on the dancefloor.
That’s the brain signal from our “feel good” friend, dopamine. Induced by music to give us more energy. Pretty cool, right?
You see, listening to good music is one of the healthy habits to increase energy.
Habit #7: Exercise
Exchange cardio for weights. Weight training helps your body prepare for times when lots of energy is needed. And when you start training your body by lifting weights, it gives you more energy to keep going.
Exercise is a life-changing habit. This type of energy comes from your body releasing several hormones such as endorphins, the lovely feeling of dopamine, and serotonin. And these hormones can increase energy and mind clarity.
The most important thing is to get in the habit of the mental and physical effects of working out. Of course, exercise has many health benefits, including more energy and mental clarity throughout the day.
So, this realization should make you want to wake up and get in some exercise every day. Create the habit of lifting weights and exercising for more energy.