Introduction
Does your head feel sluggish by the afternoon, making you heavy-eyed and dependent on beverages like coffee to keep going?
Do you find it hard to maintain the energy levels to accomplish your daily tasks?
Well, you are not alone in this. These are ordinary experiences, and almost everyone has to deal with them.
Some studies suggest that such experiences usually occur due to stress, inactive lifestyle, inadequate nutrition, unhealthy lifestyle choices, and more.
A person should not ignore them as they can also be indications of the onset of any unwanted disease that can significantly influence your physical and mental well-being.
To help in the effective management of such conditions and maintain sufficient energy levels, this article brings seven expert-recommended steps to keep you active throughout the day.
Get adequate sleep
The body runs on a natural circadian rhythm – a process that helps regulate the sleep-wake cycle.
According to experts, maintaining a sleep cycle can help you stay energized throughout the day.
On average, a person should aim to get sound sleep for at least seven to eight hours every night. It can provide several health benefits, such as:
- Maintaining healthy weight
- Boosting brain health
- Improving concentration & productivity
- Strengthening the heart
- Minimizing the risk of type 2 diabetes
- Boosting immunity
- Reducing inflammation & risk of depression
Start your day by working out
It is no secret that regular exercising is one of the best ways to help you stay at the top of your health.
From improving brain functioning to boosting immunity, staying physically active can provide a plethora of benefits such as:
- Enhancing cardiovascular health
- Boosting liver functioning
- Keeping kidneys healthy
- Maintaining good eyesight
- Improving bone health
- Strengthening lung functioning
Some experts recommend starting the day with a workout regimen as it can provide the following advantages:
- The chances of receiving calls, texts, and emails are low in the morning. Thus, you can workout with complete concentration
- Morning workouts during summer can help you beat the heat
- Help maintain a good diet routine throughout the day & increase alertness
- Boost overall energy levels
- Help minimize stress, increase focus & boost mood
- Improve sleep cycle
Eat nutritious breakfast
Breakfast is the most important meal of the day. Starting the day with a healthy breakfast can help kick-start the metabolism and maintain energy levels.
A healthy breakfast should contain an appropriate amount of whole grains, protein, dairy, fruits, and vegetables.
A nutritious breakfast can provide a range of benefits, including:
- An adequate supply of essential vitamins & minerals
- Maintaining healthy weight
- Controlling blood sugar levels
- Increasing concentration & performing better at work
Avoid stress
Prolonged stress can increase the risk of chronic fatigue and keep the energy levels low throughout the day.
Here are a few expert-recommended tips that can aid in minimizing stress, allowing you to stay active:
- Talk with a person you trust
- Seek medical intervention
- Join a support group
- Indulge in activities of interest
- Practice meditation & yoga
Cold showers and natural light
Taking a cold shower can significantly increase dopamine secretion in the brain. Dopamine is a hormone that affects how a person feels.
Low dopamine levels are associated with poor mood, brain fog, and lack of focus. Starting the day with a cold shower can make you feel happier, increasing productivity.
Sunlight helps in secreting vitamin D, boosting energy levels, improving bone health, controlling blood pressure, and enhancing mental well-being. Try to expose yourself to sunlight as soon as you wake up.
Avoid smoking and limit alcohol
Smoking and alcohol consumption are some of the most dangerous habits that increase the risk of fatality.
Starting your day with either of these habits or indulging in them any time in the day can impact your energy levels, mood, and overall health.
Avoid smoking and alcohol consumption to boost the performance of the organs and maintain optimum energy levels.
Limit caffeine and stay hydrated
Caffeine is one of the most popularly consumed beverages across the world. Having caffeine in moderation can help reduce fatigue and increase alertness by stimulating the central nervous system (CNS).
However, excessive caffeine consumption can have adverse effects on health and lead to conditions like:
- Insomnia
- Restlessness
- Heart palpitations
- Anxiety
- Dependency
- Dehydration
Dehydration can also cause tiredness, interfering with your daily activities. To stay hydrated, start your day by drinking at least one or two glasses of lukewarm water and aim to consume approximately two to three litres of water every day.
Final thoughts
Taking steps to avoid fatigue and maintain energy levels is essential for accomplishing your day-to-day tasks effectively and efficiently.
The above-mentioned are seven expert recommendations to help you stay active throughout the day, improving your overall well-being.
Furthermore, you should also opt for low energy screening. This health check provides you with a comprehensive insight into your health, allowing you to take necessary precautions to boost your energy levels.
