How to Have More Energy

There are a number of simple ways to naturally boost our energy levels. Things that we should put into our body to increase energy levels, things to avoid and a number of easy top tips below; 

12 Things To Put Into Your Body To Have More Energy

1. Exercise: Exercise releases hormones including adrenalin which gives us a natural and sustained boost. Even light or low intensity exercise can help. Getting around 20 minutes of exercise everyday is a guaranteed energy booster 
2. Have a Stretch: Just a small few stretches can be enough to get the body moving and give us that bit of energy when we need it
3. Caffeine: Caffeine is on both sides of this list. For things to put into the body, a small dose of caffeine (one or two cups of tea or coffee per day) can give us a little kick when needed especially when exercising (however see below for negative effects). 
4. Water: Ensure that you are well hydrated. Our body needs water to function and ultimately to provide us with energy. Aim for around 2.5 litres / Half a Gallon per day. 
5. Eat Well: Treat your body as a temple. Eating high quality food (including fruit, vegetables, herbs and spices) will ensure that your body gets the vitamins and nutrients it needs to power your way through the day. Bananas, sweet potato, brown rice, apples, eggs, yogurt, beans and nuts are all foods that provide a natural energy source
6. Sleep: Getting 7-9 hours per night is ideal. Getting either too much or too little can leave us feeling tired and groggy. Experiment with different amounts and see what is ideal for you. Some Peaceful Soul ways to get a good night’s sleep here. Check with your doctor if you feel that you are getting the right amount but are still tired
7. Have a Nap: If you’re tired, your body is calling out for rest. A 10 – 20 minute nap can do wonders for energy levels without disturbing sleep at nighttime 
8. Get Some Light: Our body has a natural (cicardian) rhythm and reacts to external influences such as light. Opening the curtains in the morning and letting the light in will let your body know that it is time to be up and provide the associated energy needed for the day 
9. Try Magnesium: Magnesium helps to covert food into energy soil. Try to add some magnesium to your diet for a natural energy booster. Fish (Salmon, halibut, mackerel & pollock) and some vegetables (Spinach, Chard & Potato with Skin) are all high in Magnesium 
10. Temperature: A cold temperature can tell the body to shut down as it’s nearing that time of the night. Keep warm to keep the body awake
11. Aromatherapy: Awaken your nasal senses for a natural boost of energy. Eucalyptus, citrus, cinnamon and even lemon have been all been said to wake us up and increase energy levels 
12. Posture: Having a good posture will naturally keep you more alert. Try sitting up straight with your back straight and feet squarely on the floor

6 Things Not To Put Into Your Body To Have More Energy

1. Sugar: Eating too much sugar will mean a spike in our sugar levels which may give us a boost initially however will eventually lead to a crash and the associated tiredness. Cut out added sugar to stops the highs and lows
2. Caffeine: If we drink too much caffeine our body becomes reliant on it meaning we will feel tired when we don’t have it. It can have less of an effective as we build up a tolerance. We will also experience highs and lows when drinking too much caffeine so our body will “crash” when we don’t drink it leading to low energy. It can also disturb our sleep pattern if we drink too much late in the day and are overstimulated before bed
3. Carbohydrates: Simple carbs (e.g. table sugar) should be avoided as they are digested by the body quickly and rapidly raise glucose levels. Try complex carbs which are found in foods such as whole-wheat pasta, apples, bananas, broccoli, carrots and beans. Studies have shown these foods to boost energy levels
4. Alcohol: Alcohol dehydrates us and disrupts sleeping patterns. Feeling awful with a bad hangover (usually caused by the dehydration) doesn’t help too much either
5. Smoking: Smoking attacks every cell in the body causing us to feel tired as our body works to fight off the attack. Quit smoking and see the boost it gives (try Peaceful Soul’s stop smoking guide here)
6. Weight: Carrying additional weight takes more energy and can be exhausting. Get to your optimal weight to get the energy back

19 Top Tips For Having More Energy

1. Get Outside: Getting outside is good for us in many ways (see Peaceful Soul guide here). A lack of the Vitamin D provided by sunshine has been linked to tiredness. When we’re outside we are also getting exercise. Get at least a 20 minute walk in everyday
2. Eat Little & Often: We all know the feeling of the after effects of having a big meal. Tired, bloated and sluggish we don’t feel like doing much. Avoid the big meal and energise yourself with small meals throughout the day 
3. Don’t Skip Meals: Skipping meals can lead to low energy levels as we haven’t taken onboard the energy we need to get us through to the next meal time
4. Give Yourself a Boost at Lunchtime: The tiredness that often sets in during the afternoon can be avoided by having a quick workout at lunchtime, taking a walk round the block or eating a light lunch packed with energy boosting foods (see above)
5. Try Cold Water Therapy: Cold water therapy has a number of benefits including raising energy levels. Give it a try here 
6. Do Something Exciting: When our mind and body are stimulated, we are naturally full of energy. Try something exciting (try some Peaceful Soul new experiences here)
7. Change The Mindset: Our mood and energy are heavily influenced by our thoughts so defeat the nagging voice that always tell you that you’re tired. Tell yourself that you full of energy and ready to go and watch those energy levels rise
8. Put Some Tunes On: Uplifting and fast paced music can get the adrenaline pumping
9. Sing (Loud): The oxygen intake and adrenalin will give you a nice kick
10. Have a Little Dance: The exercise will raise the energy levels and the fun will get the endorphins going
11. Reduce Stress: Stress can exhaust us. Try relaxation techniques in order to help beat the stress and release the tiredness of the mind (try some meditation here)
12. Breathing Exercises: A natural way to bring both calm and energy back to our bodies. (Try some here)
13. Talk to People: Being sociable and talking to people makes us naturally and awake (and it’s fun too)
14. Surround Yourself With Positive & Upbeat People: Positive people have a positive effect on us. Their energy and passion naturally rub off on us
15. Therapy: There are many trained therapists who can help with energy levels
16. Take a Break from the Screen: When we blink we have a “mini-nap.” However when we stare at screens we only blink half as much. Stop staring at the screen so much to allow more mini-naps back into your life
17. Keep an Energy Diary: Chart when you do and don’t have energy. See what you’re doing that does and doesn’t help (and do more of the things that do help!)
18. Start the Day Right: Have a plan for the day. Know what you want to achieve and how you’re going to achieve it. This is a great motivator and when we’re motivated our energy levels are also naturally higher
19. See a Doctor: If you are really concerned about your energy, see a doctor. There are many medical conditions