If you’re like most Americans, you’ve got a lot on your plate. From keeping up with your career and caring for a family to maintaining a safe and healthy home, there’s always something to do from the moment you wake up until you lay your head down at night. Your body needs plenty of energy to accomplish all of your everyday tasks. These tips can help you keep things moving so you can check off your to-do list on a routine basis.
1. Don’t Skimp on the Protein
Nutrition plays a pivotal role in maintaining your body’s energy levels. A well-rounded diet helps ensure your body gets all the nutrients it needs to function properly and get the job done. While your body converts most of the nutrients you eat into usable energy, one of the most important sources is protein.
This nutrient is vital for many crucial bodily functions, including maintaining strong and healthy muscles. It’s also a long-lasting source of energy that helps you feel more full and satisfied without tuckering out too soon afterward. To increase your intake, consider supplementing your diet with a nourishing protein drink that helps you get the amount you need. You can also include more natural sources too, such as eggs, lean meats, nuts, dairy products, and beans.
2. Include Complex Carbohydrates
If protein is the winner in terms of providing your body with sustainable energy, then complex carbohydrates are a close second. Most people don’t get enough of these healthy nutrients, but you can find them in whole-grain foods, such as:
- Barley
- Brown rice
- Whole Wheat
- Oatmeal
- Millet
- Popcorn
- Buckwheat
They’re also prevalent in many vegetables and legumes and offer numerous health benefits. First, they take longer to digest, which means they stay in your system for a longer period of time, keeping you satiated. They’re also full of fiber, helping keep your digestive system regular and your metabolism going at a good rate. They can also be beneficial for your cardiovascular health. Altogether, these perks make for an energy powerhouse that you should definitely include in your diet.
3. Get in a Good Workout
You might think exercising will tire you out and drain you of energy. While it’s true that temporary fatigue is a result of an intense workout, routine exercise can actually help optimize your energy levels. Giving your heart, lungs, and muscles a good workout makes them stronger, which means they no longer have to work quite so hard to perform everyday tasks. This leaves you with more energy to get through your day without feeling too tired throughout the day.
4. Nix Those Harmful Habits
Some practices work against your body and actually deplete your energy sources. Two of the most common yet harmful habits include smoking and excessive alcohol use. Both can prevent your body from working efficiently. On the contrary, they can cause all of your systems to work harder, leaving you feeling tired and fatigued. Do not smoke and limit your alcohol consumption to maintain effective energy levels and an overall healthier body.
5. Be Smart About Caffeine
If you need a burst of energy, caffeine can certainly be useful. However, too much caffeine can put stress on your heart and can make you feel jittery. That temporary energy high can make it difficult to focus, keeping you from actually being productive. It can also lead to a crash later in the day.
To prevent this, limit caffeine to 200 mg maximum at a time and to no more than 400 mg per day. Ideally, it should be consumed in the morning. Having too much caffeine in the afternoon and evening can affect your sleep patterns and may start an unhealthy cycle of caffeine consumption.
6. Never Underestimate the Power of Water
How much water do you drink on a daily basis? The average person needs between two and three liters every single day, much more than most people successfully consume. Not drinking enough water could diminish your energy levels overall. When you’re dehydrated, it’s easy to feel fatigued because your body is working to conserve what it can.
Take steps to drink enough water, and consume it slowly and steadily throughout the day. This can help you maintain more consistent energy levels, especially on hot or busy days.
Your body is capable of amazing things, even when the demands of life start to pile up. Taking these simple steps can help your body support steady and sustainable energy for whatever lies ahead.
