Although many people do not recognize it, energy is the driving force behind how each individual operates in the world. It is essential for productivity, creativity, and overall vitality. However, many people sometimes have low energy levels, which can affect their daily lives. As a result, there are numerous supplements and drugs available (over-the-counter and not) that aim to modify individual energy levels. While these supplements and drugs may provide an added boost, one can improve energy levels without the use of drugs and supplements.
Examine the areas of your life that you think can still be improved, or as some may say, “hacked.” If you are honest with yourself, I’m sure you’ll identify these areas that could use some improvement. Before you can learn how to boost your energy, you should know what causes your low energy in the first place.
There are seven causes of low energy:
1. Circadian Rhythm and Lack of Sleep: Circadian rhythm is a natural, internal process that regulates the sleep-wake cycle of an individual. Poor sleep habits, such as eating before bed, going to sleep too late, watching TV, or using smartphones/tablets before bed harm our circadian rhythm.
2. Lack of Hydration: Most people don’t drink enough water, despite it being essential for good health. Up to 60% of the human adult body is water, and our brain, heart, lungs, muscles, kidneys, skin, and bones all require water to function correctly.
3. Lack of Exercise: Most people live very sedentary lives, which decreases energy levels. Movement is needed to generate energy and increase circulation/blood flow and synovial fluid.
4. Poor Nutrition: Eating a diet consisting of fast-food, chemically modified produce and vegetables, and mass factory-farmed protein can significantly impede energy levels.
5. Poor Breathing Patterns/Habits: Heightened carbon dioxide and lack of clean oxygen can lead to Hypoxia or Hypercapnia. Poor breathing is caused by poor posture, lack of exercise, sedentary lifestyle, stress, anxiety, and more.
6. Overthinking: Excess thinking can be extremely energy-draining for an individual and can result in stress, depression, and anxiety.
7. Overworking: Not taking time to unwind and relax will most likely lead to low energy levels.
Once we know the main causes of low energy, we can now better tackle this problem.
1. Get Enough Sleep: Sleep is the number one most effective way to ensure you feel alert and energized throughout the day. Aim to get 7-8 hours of sleep every night (and 8-9 hours on weekends), and don’t eat at least 2 hours before bed.
2. Don’t Forget to Drink Water: Hydration is critical for good health. Set a reminder to drink a glass of water (8oz for example) several times throughout the day, and aim to consume between 3-4L of water per day (approx 1 gallon).
3. Exercise: Not only does it increase energy levels, but it’s also very good for your physical and mental well-being. Try to incorporate some form of exercise into your daily routine, such as a 15-minute walk, at least three or four times a day.
4. Try Yoga and Conscious Breathing: Yoga combines movement with focused/conscious breathing, making it an excellent way to boost energy levels. Practice conscious breathing, and draw your attention to the breath more frequently throughout the day. One method is to take a few deep breaths in and out before starting any task, which can help you focus and feel more energized.
In addition to the above, there are several all-natural/organic supplements that can be utilized effectively to increase energy, such as ginseng, ashwagandha, maca, and cordyceps. However, it’s always best to consult with a healthcare professional before taking any supplements.
In conclusion, energy is essential to living a productive, creative, and vibrant life. Identifying the causes of low energy and implementing the simple lifestyle changes above can make a significant difference in your daily life. Remember, everything is interrelated in the body, so taking care of one aspect will have a ripple effect on the others, leading to improved overall health and energy.