How To Feel More Energized Throughout The Day

GM. This is the Weekly Wellbeing where we do the digging so you don't have to, bringing you the best research-backed tips for looking and feeling your best.

The truth is, many so-called "energy boosters" on the market today fall short of delivering sustained energy.

They may offer a temporary fix, but for true, long-lasting energy, we need to look beyond quick-fix solutions

Luckily for you, I conducted hours of science-research and found several natural ways that you can increase your energy levels and start feeling more energized today.

Food for thought

If you've been feeling the mid-afternoon slump, it might be because of the types of foods you're eating.

Quickly absorbed sugars in common foods like white bread, cereal, and potatoes will give you a short-term boost of energy, but that quick boost is often followed by a crash.

Instead, focus on foods that are made of slowly absorbing sugars, like:

• Whole grains: Oatmeal, brown rice, quinoa, barley, and whole wheat bread

• Starchy vegetables: Sweet potatoes, corn, and peas

• Fruits: Fruits like bananas, apples, berries, oranges, and pears are rich in complex carbs and also provide you with fiber, vitamins, and minerals.

• Nuts and seeds: Many types of nuts and seeds, such as almonds, pistachios, walnuts, pumpkin seeds, and flax seeds.

Get moving

Physical activity is a great way to boost your energy levels naturally. Regular exercise increases the flow of oxygen-rich blood to your heart, muscles, and brain, making you feel more energized.

Aim for at least 150 minutes of exercise per week, and take advantage of opportunities to stand or walk during work meetings and take the stairs instead of the elevator.

A little sunshine can go a long way

Starting your day with 2-30 minutes of sunlight exposure can do wonders for your mental health and energy levels.

According to Stanford neuroscientist Andrew Huberman, viewing sunlight in the morning causes a ~50% increase in circulating cortisol, epinephrine, and dopamine. These catecholamines promote healthy increases in energy levels, immune system function, and mood.

Stay hydrated

Dehydration can make you feel tired and sluggish, so it's important to drink plenty of water throughout the day. Start your day with a big glass of water and keep a refillable water bottle with you to sip on throughout the day.

Unplug before bed

Using electronics before sleep can disrupt your sleep, leaving you feeling tired and less sharp the next day. To improve your sleep and wake up feeling more energized, put away your devices at least 30 minutes before bed.

Conclusion

Incorporating these strategies into your daily routine can help you feel better and more energized without relying on questionable supplements.

So make sure to start eating foods that are made of slowly absorbing sugars, get sunlight exposure in the morning, drink plenty of water throughout the day, and engage in regular physical activity.