Five Ways to Boost Your Energy

By Sheryl Kraft | September 28, 2011

Fatigue can really get you down, not only physically, but emotionally, too. Not only does a lack of energy sap your body of any forward motion, it can impair your performance by making you feel depressed and unmotivated.

Fatigue can have many different causes, among them chronic infections, anemia, kidney disease, congestive heart failure, hormonal disorders and cancer; overexertion, certain medications, and stress or lack of sleep. Some are serious, underlying problems that require medical attention, while others can be due to physical changes that go along with aging, or a result of a habit or routine.

But take heart: once you face the problem and get treatment your energy level will rebound. A few simple lifestyle changes can turn fatigue into vigor.

1. Get off the couch. Exhaustion may be a good excuse – or a good reason – for heading straight for the couch. But according to studies, light exercise – as little as 10 minutes a day – can replenish energy levels and help beat the “blahs” more than taking it easy can. Rather than making you more fatigued, a leisurely stroll is oftentimes enough to boost energy levels.
2. Examine your sleep habits. By some estimates, people sleep 20% less now than they did a century ago. Mental stresses, insomnia, obstructive sleep apnea all can contribute to restless nights, leaving you feeling worn out the next day. Evaluating your habits (do you snore or have breathing pauses during sleep?), ensuring you get enough sleep (most adults require between 7 and 8 hours per night) and examining your personal habits (do you drink too much caffeine? Use a computer right before bedtime?) will help you come up with a useful strategy toward increased energy.
3. De-Stress. A busy, stressful day can create enough tension in your body to use up a lot of energy. And rare (and lucky!) is the person who doesn’t have multiple days of endless demands put upon their minds and bodies. Deep breathing, yoga, meditation, listening to music or doing something you love can help you relax and break the pattern.
4. Don’t skip meals. Food is fuel, and your body needs the proper fuel to run at its best. Skip a meal, and your metabolism slows; before you know it, you’re craving a nap, having trouble concentrating, or heading for the nearest coffee shop. Research shows that breakfast improves your alertness and concentration, so make sure to start off your day with a healthy meal that includes protein and complex carbohydrates.
5. Rid yourself of toxic people. People who are negative, argumentative, needy or nasty can be dangerous to your (mental) health and drain your energy in silent ways. Set boundaries with others. Learn to say no, stand up for yourself, overcome your guilt and find support.

You can successfully manage your energy level. In his book, You’re the Boss: Manage Your Disease, Dr. Epler writes that you can increase your energy level with an exercise program, a healthy sleep schedule, managing stress, eating high quality foods in the right amount at the right time, and surrounding yourself with upbeat and positive people.