Tips to effectively manage your energy
6 Tips to Effectively Manage Your Energy
When balancing the latest demands of life, it is important to monitor your natural energy levels. Getting enough sleep, exercising, and following a well-balanced diet are the most effective ways to keep your energy high. However, there are a few more tricks to effectively manage your energy. Life isn’t as exhausting as many people think. It is possible to feel happy and have enough energy to tackle your daily to-do list. Here are a few key energy-enhancing rules that will change your life:
1. Reduce your pace
One Gallup research that involved 7,500 full-time workers showed that 44% of the participants experienced burnout at times while 23% of them revealed that they always or frequently felt burned out at work. The overall results showed that around 2/3rd of all full-time employees suffered from burnout.
When you’re trying to complete a challenging work project or long to-do list on a daily basis, your pace might be too high. Decreasing your pace is important for preserving your energy. It doesn’t mean that you should give up on the project or your to-do list. Give yourself enough time to re-energize yourself when you feel like you’re about to burn out.
2. Get high-quality night sleep
Multiple studies have shown that poor night’s sleep negatively affects your performance, energy balance, brain function, and overall health. A good night’s sleep is one of the most effective ways to manage your energy and enhance your well-being. Go to bed before 11 pm and try to get into a regular sleep/wake cycle – even on the weekends.
If you have trouble getting high-quality night sleep, consider taking melatonin. This sleep aid helps to drift off faster, sleep better, and easier to wake up in the morning.
It’s usually recommended to take 1 to 5 mg of melatonin 30-60 minutes before going to bed. Other supplements that provide relaxation and aid in improving sleep are lavender, L-theanine, magnesium, Valerian root, glycine, and ginkgo biloba.
3. Pay attention to your main meals, snacks, and drinks
A well-balanced diet is a tried-and-true way of keeping your energy level high. Your meals and snacks should include a variety of healthy fats, proteins, and unrefined carbs, with a huge emphasis on fruit, veggies, whole grains, seeds, and nuts.
If your energy levels tend to drop during the day, consider having small meals and snacks every 2 to 3 hours throughout a day. This way, you won’t feel sluggish. On the other hand, eating too much can cause an afternoon slump.
Staying hydrated is also vital for your body. The low energy level is one of the major signs of dehydration. When you work out, drink an 8-ounce glass of water before exercise and another one after you are done. This way, you’ll maintain your energy level. Avoid sugary snacks and drinks. Although sugar gives you a quick energy boost, it quickly vanishes, leaving you feeling depleted.
4. Avoid activities that drain your energy
Don’t visit your best friend’s party when you’re exhausted. Don’t run the extra mile when you feel drained. Avoid spending too much time in front of the screens checking your social media feeds. Does any type of negative conversation drain your energy? Do you feel lifeless after gossiping in the office? You should start avoiding any activities that bring you problems like low energy. Focus on the activities that will energize you, instead.
5. Exercise regularly
If you live a sedentary lifestyle, regular exercise is an excellent way to increase your energy. The research suggested that taking a walk for 10 minutes when you feel tired is a more effective way to boost energy than having a sugar snack.
You don’t have to spend hours exercising in the gym to manage your energy. Regular, moderate-intensity activities are your best bet here. Think about brisk walking, jogging, light running, or light bicycling.
6. Consider natural vitamins and supplements
Multivitamin isn’t the only source of energy. Moreover, a multivitamin can be ineffective in treating certain vitamin deficiencies. For instance, if you’re deficient in vitamin B12, you’re more likely to experience a type of anemia that will make you tired and weak. People with GI disorders, seniors, and vegans are at risk of vitamin B12 deficiency. Vitamin B12 plays a critical role in energy metabolism and is considered as an energy enhancer and endurance booster.
Iron deficiency can also lead to fatigue and low energy levels. Iron plays a role in hemoglobin production, which is needed to carry oxygen from the lungs to the tissues and organs throughout the body. Low iron intake can lead to poor oxygen transportation. Maintaining adequate levels of iron in the body is a surefire way to keep your energy high.
Coenzyme Q10, or CoQ10, is another supplement that can help you manage your energy. The body’s cells need CoQ10 to produce the energy and ward off oxidative damage. The low CoQ10 levels prevent the cells from producing the energy they require to thrive, which contributes to chronic fatigue. Even though there are a few food sources of CoQ10, it’s not enough to significantly boost your energy in the body. CoQ10 supplements help to fix low energy while preventing premature wrinkles.
Ashwagandha is another popular supplement that helps to manage stress and energy. One of the most critical medicinal herbs in Indian Ayurveda, Ashwagandha has been shown to lower both physical and mental fatigue, thereby enhancing the energy levels
Rhodiola rosea is another medicinal herb, which is believed to boost the body’s ability to manage stress by relieving mental and physical fatigue. Rhodiola rosea supplementation can also reduce fatigue in people suffering from depression. If you’re prone to stress, anxiety, and depression, you’re more likely to have very low energy levels. Rhodiola rosea supplementation might help you increase your energy stores.
The final word
Sometimes, life takes a toll on energy levels. Managing your energy is extremely important for the overall quality of your life. A healthy lifestyle and certain supplements will help you increase your energy levels when you really need it most.