Practical Ways to Boost Your Energy: 4 Areas of Focus
image by K8
All of us feel tired from time-to-time, but when a feeling of fatigue or lack of energy gets in the way of your daily life, it may be time to explore the underlying reasons why. Whether you’re experiencing all-day tiredness, an afternoon slump in energy, or a general sense of ‘brain fog,’ there are several practical strategies you can implement to help maintain your energy levels throughout the day. Below are some of the ways we work with our patients to address fatigue:
Pay Attention to Circadian Rhythms:
Quantity of sleep matters a great deal when it comes to cognitive function and energy levels, and our internal clocks (aka our circadian rhythms) play a huge role in regulating our sleep cycles. As a general rule, we evolved to get up with the sun, and to go to sleep when it’s dark. That’s why it’s critically important to pay attention to our morning and evening routines to help make sure we are setting ourselves up for a good night’s sleep. Strategies to consider include:
Try eating two to three hours before bed, and cutting off beverages or snacks by 8pm
Make sure your sleep environment is truly dark, and avoid screens or blue light for at least an hour before bed
Set a specific bedtime and wake-up time, and stick to it
Eat a healthy, balanced breakfast each morning
Spend five minutes when you wake up setting intentions for your day, and 5 minutes at night journaling how your day went
Manage Your Blood Sugar:
Sugars are an important source of fuel for our bodies, but not all sugars are processed the same way. Some forms of sugar are processed more quickly, leading to spikes and crashes in blood sugar, which manifest in a relatively sudden ‘slump’ in energy levels. That’s why it’s important to manage your blood sugar through a balanced approach to eating that includes:
Limit ‘fast’ carbohydrates like refined sugars, fruit juices or processed, white flours - as these tend to be absorbed quickly and cause a blood sugar spike
Instead, try introducing ‘slow’ carbs like whole grains, starchy vegetables, whole fruit, and lentils and beans.
Where possible, pair slow carbs with a protein or a fat—whole grain toast with an egg for example—as fats and proteins are another source of sustained energy that helps flatten our the peaks and troughs of blood sugar spikes
It’s also important to make sure you are eating enough—which can be tricky if you’ve been yo-yo dieting for years. While hunger cues may be a useful sign, they can also be deceptive. So work with your dietitian to establish a healthy food routine if you’re experiencing blood sugar issues, and try to stick to it as much as possible.
Keep Stress in Check:
Stress is more than just an emotional response—it produces a very real and sometimes significant physical toll on your body. And your body’s physiological reaction to stress can have major implications for your energy levels. That’s why it’s important to develop a proactive approach to stress management, which may include:
Setting intentions and gratitude, for example through journaling (as discussed, this also aids sleep)
Try small bouts of deep, measured breathing—or just five minutes of actual meditation
Take time to notice when you are stressed, and develop strategies in advance for either avoiding stressors—or centering calming thoughts if those stressors are inevitable.
When necessary, do not be afraid to seek counseling or other professional support
Incorporate Daily Movement:
Finding time and energy to exercise can be challenging, especially when you are feeling tired or fatigued. Yet studies have shown that even moderate exercise can actually boost your energy levels, creating a virtuous cycle that then encourages further movement. If you’re struggling to find energy or motivation to exercise, try some of the following tactics:
Consider micro-habits, like doing just one push-up before your morning coffee, and then build from there
Don’t get trapped into one idea of ‘exercise’—walking, gardening, even housework all count toward daily movement
Find an accountability partner to encourage you, and whose company you enjoy, so you can motivate each other to keep going
Why This Matters
Mitochondria, located in every human cell, are often referred to as the energy powerhouses. They help turn the energy we take from food and oxygen into energy that the cell can use.
Mitochondria not only provide us energy, but keep us functioning and support the energy needs of the cells they are associated with. Due to this, levels of fatigue, both physical and mental, are tightly connected to the health of mitochondria.
However, when our mitochondria are damaged, the loss of energy can often show up as cognitive fatigue, brain fog, depression, dementia, and diabetes.
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