“Take care of your body. It’s the only place you have to live.” ~ Jim Rohn
We live in a day and age of burnout.
Everywhere we go, someone is suffering from a lack of energy.
In this day of dopamine overload and hustle, it is easy to lack energy.
If you have a chronic lack of energy, please contact your local physician. Here at Tiger Medical Institute, we come alongside our clients and help them to optimize their health and increase energy.
If you are looking for practical ways to boost your energy on your own, we will be reviewing the following, below:
- Have A Morning Routine
- Movement Periodically Throughout the Day
- Optimize Sleep
- Use Caffeine Wisely
- Consider Power Naps
- Diaphragmatic Breathing
- Minimize or Refrain from Sugar
- Check Thyroid Function
- Eat Healthy Foods & Snacks
10 Ways to Boost Your Energy
1. Have A Morning Routine
Waking up at the same time every day is critical.
Knowing what you have planned for each morning is essential.
Develop a solid morning routine that will boost your energy throughout the day.
Everyone is different, but a recommended morning routine could be the following:
- Drink 20 oz. of water within 20 minutes of waking
- Do 5-10 minutes of diaphragmatic breathing
- Have a power hour (20 minutes of movement, 20 minutes of writing/journaling, and 20 minutes of reading)
- Wait 60-120 minutes to have coffee (allowing adenosine to have its full effect)
2. Movement Periodically Throughout the Day
Many jobs involve sitting.
If we work a desk job, it can be challenging to remember to get up every 30-60 minutes for some movement.
5-10 minutes of movement every hour will help to boost energy throughout the day.
After all, our bodies were made for moving, not sitting.
3. Optimize Sleep
Go to bed and wake up at the same time every day.
Have a nightly routine when it comes to sleep. A strongly suggested nightly sleep rhythm can include the following:
- 4 hours before bedtime: no exercising
- 3 hours before bedtime: no food
- 2 hours before bedtime: no drink
- 1 hour before bedtime: no screens
- 30 minutes before bedtime: hot shower/bath or reading (paperback or Kindle)
4. Use Caffeine Wisely
Dr. Matthew Walker says that “the longer you are awake, the more adenosine builds up, creating an increasing urge (pressure) to sleep” (Why We Sleep, pg. 30).
Adenosine is part of our natural wake-up cycle. If we have caffeine right when we wake up, we stunt adenosine from occurring. This leads to feeling groggy in the morning and hitting a quicker crash in the afternoon.
Wait 60-120 minutes after waking up before caffeine intake. This will allow your body enough time for adenosine to build up. Once you are more alert and awake, have coffee or tea.
Waiting to have caffeine will boost the caffeine’s effect throughout the afternoon and will make you feel more energized throughout the day.
5. Consider Power Naps
Power naps are a great way to boost energy throughout the day.
Some of the greats that incorporated naps into their daily routine include:
- Margaret Thatcher
- Leonard da Vinci
- Albert Einstein
- Eleanor Roosevelt
- Thomas Edison
Make sure naps only consist between 15-30 minutes. Anything past that, and you will need to plan on 90 minutes.
REM Sleep will occur between 30-70 minutes (our dream state). When we wake up in the middle of a sleep cycle, we will feel groggy and out of it, and it will take a substantial amount of time to feel well-rested and mentally aware.
Strive to make power naps short of giving you an extra boost throughout your day!
6. Diaphragmatic Breathing
Diaphragmatic breathing can offer substantial benefits by clearing the mind, boosting clarity, reducing stress, and increasing energy.
When you first try to develop this habit, spending 5-20 minutes doing diaphragmatic breathing seems like a waste. However, those who take the time to do so will reap the benefits.
Don’t be afraid to throw on some light music or a calming meditation while breathing.
If we are not adequately hydrated, we will have less energy and less ability to tackle life’s tasks.
Water helps to prevent fatigue and tiredness. When we are properly hydrated, we can think more clearly and rationally.
Our ability to concentrate and reason will increase, and naturally, we will have more energy (both mentally and physically).
8. Minimize or Refrain from Sugar
Sugar is a detriment. Harvard Health states, “The effects of added sugar intake — higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease — are all linked to an increased risk for heart attack and stroke.”
Sugar may give a quick energy boost, but it can end with a massive crash.
Think of what you put into your body - is it fuel or harmful?
Try to limit and refrain from sugar as much as possible! This will lead you to feel more energetic.
9. Check Thyroid Function
The thyroid controls our metabolism (how our body turns food into energy).
If our thyroid is not functioning properly, we will either have an underactive thyroid (slowing metabolism and leading to lethargy and fatigue) or an overactive thyroid (an accelerated metabolism and increased heart rate - leading also to fatigue).
Consider seeing a physician, primary care doctor, or endocrinologist to view your thyroid levels. This could strongly indicate why you may suffer from chronic fatigue and lack energy.
10. Eat Healthy Foods and Snacks
There are many wonderful foods and snacks that can boost our energy. Some of these include the following:
- Fruit (bananas, oranges, grapefruit, lemons, blueberries, raspberries, and blackberries, apples)
- Dark Chocolate
BONUS – Stop Overworking & Take Rests
A Sabbath is the day of rest.
Whether religious or not, there is wisdom to be found in resting on the seventh day.
Whatever day this may be for you, rest and rejuvenation are essential for boosting energy.
In our day and age, we pride ourselves in the hustle and bustle. We brag about the number of hours worked rather than the profitability within the hours.
The old saying is true, “Work smarter, not harder.”
There is a reason why some have “risen to the top” and achieved their dreams.
We are not undermining hard work, but a man or woman can accomplish more in 35-40 hours of intentional, undistracted work than someone who works 80 hours. Data in flow research confirms this without question.
Our work truly begins to decline after a set amount of hours. Therefore, take time to rest. Be present with family and friends. Partake in hobbies. Watch some movies or binge a show. Go outside and garden or do woodworking.
Whatever rest is for you, do that very thing. Refrain from work on the seventh day so that your mind and body can be readily prepared for the week ahead!
Next Steps to Boosting Your Energy
If you want to continue boosting your energy and eliminating fatigue, we encourage you to jump on a call with us or continue reading the articles below.
Our team at Tiger Medical has the experience, clinical skills, and coaching acumen to help you get your health and energy back.
To talk to one of our professionals, click here to schedule your call!
For further reading, view the following articles on our learning center: