To this end, we asked health experts to help us compile this list of the top 10 energy boosters. Try one, two, or all 10, and you'll see your energy levels skyrocket. In experiments conducted by Dr. Robert Thayer, from California State University, a brisk 10-minute walk not only increased energy, but the effects lasted up to 2 hours.
And when daily 10-minute walks were extended for 3 weeks, overall energy levels and mood improved. According to experts, getting enough sleep and getting good quality sleep is critical for energy levels. Strangely enough, there's some research to support that inadequate sleep can increase insulin resistance. While the mechanism requires more research, not getting enough sleep can affect glucose metabolism and decrease energy throughout the day, causing us to eat more to help keep energy levels up, according to Ansari.
Stay active: Regular exercise can help increase your energy levels and improve your overall health. Stress is an essential mechanism for survival, but at any given time being in a state of constant stress (called chronic stress) can have detrimental effects on health and well-being. In addition, studies published in the journal Nutritional Health found that skipping a meal during the day caused a greater overall feeling of fatigue at the end of the day. While the occasional lack of energy is normal and normal in today's busy world, the persistent lack of energy that begins to affect daily life can have a number of unwanted health side effects, such as impaired judgment, decreased coordination and increased irritability.
Eating a mix of complex carbohydrates, healthy fats, and protein ensures that energy is released slowly throughout the day, and there's no better time to pay attention to this nutritional balance than first thing in the morning. If you're desperate for more stable, effective, and holistic energy than your afternoon cappuccino, consider these tips for a healthy lifestyle and habit changes that will give you long-term energy. When you need to wake up quickly and easily, Joy McCarthy, holistic nutritionist and author of Joyous Detox and Joyous Health, recommends applying some diluted peppermint essential oil to your wrist to inhale its energizing properties. Marlie Cohen, a certified personal trainer, holistic health coach and blogger who created Kale and Krunches, says that waking up at the same time every day without having to sleep is key to waking up refreshed.
While supplements can be beneficial for keeping you alert and energized every day, they don't replace what your body needs naturally: focus on getting enough sleep, eating healthy foods, drinking lots of water, and exercising every day. Chronic fatigue and lack of energy can also be signs of more serious health problems, such as an overactive thyroid or heart disease, or be a symptom of a mental health problem, such as depression. Instead, we've compiled expert-recommended tips on safe and natural strategies to increase your energy levels. Magnesium and melatonin can help promote good sleep, which is essential for good health and for increasing energy levels.