A person’s lifestyle choices determine his health & well-being. Taking into account the unhealthy lifestyles that the majority of people are guilty of these days, having low levels of energy and fatigue has become a common problem.
Keeping that in mind, here are 7 lifestyle changes that you should adopt in order to constantly maintain a high energy level.
Follow a healthy balanced diet
Nowadays, the average person’s daily diet consists of a wide array of processed foods that are full of sugar & unhealthy fats and provide negligible amounts of nutrients. This not only leads to them being affected by major diseases, but also makes them feel constantly tired, lazy, and zapped of energy. The foods we eat are the fuel on which our body runs, playing a significant role in its proper functioning. So it is no wonder that consuming nutritionless foods that are full of empty calories makes people feel lethargic and low on energy.
The key to sustained high energy levels is a healthy balanced diet that provides your body with adequate amounts of all the three macronutrients – carbohydrates, protein, and fats. Ideally, these macronutrients should come from a wide range of healthy nutritious foods. The foods that are the core of a healthy balanced diet are different kinds of vegetables, fruits, whole grains, protein-rich foods like meats, fish, eggs, legumes, nuts, and seeds. Consuming these foods in adequate proportions will provide your body with the essential nutrients required for its optimal functioning. As a result, you’ll have higher energy levels. Additionally, regular consumption of these foods will assist in keeping you disease-free and make you feel great overall.
Complex carbohydrates over simple ones
The blood sugar levels in your body have a huge say on your energy levels. Each one of the foods you consume affects your blood sugar levels in a certain manner. When it comes to carbohydrates, they are the body’s preferred source of energy and play a wide array of roles in its proper functioning.
There are two major types of this essential macronutrient – simple carbohydrates and complex carbohydrates. The ones you should be consuming are the complex ones.
Complex carbohydrates like whole wheat bread, brown rice, oats, legumes, sweet potatoes, etc. provide a sustained source of energy. Also, since they are low on the glycemic index (GI) scale, they don’t cause a spike in blood sugar levels. Unfortunately, most people consume simple carbs like white rice/bread, potatoes, sugary juices, soft drinks etc., and these cause a spike in blood sugar levels, leading to a short-term energy boost followed by a slump.
Stable blood sugar levels are essential for constantly having high levels of energy and complex carbohydrates with their slow-digesting nature help in doing exactly that, providing a constant flow of energy.
Consume a healthy meal every 3 hours
Besides following a healthy balanced diet that contains complex carbohydrates, the portions you eat and the time between meals also play a big part in determining your energy levels. You need to see to it that you consume short meals consisting of complex carbohydrates, a source of protein and some healthy fats after every 3 hrs to provide your body with the essential nutrients and fuel it needs to provide you with high levels of energy. You need to begin this cycle with a healthy full-of-nutrition breakfast in the morning and then follow it up with a meal after every 3 hours. Also, it is crucial that you don’t starve your body by skipping meals as it can lead to low energy levels and fatigue.
Ensure optimal hydration
Water is of massive importance to the appropriate functioning of the human body. During the day, we lose water through urine and sweat and we need to compensate for the water lost by drinking it after regular intervals. This is especially crucial during the summer and after a bout of exercise, as our body is most likely craving fluids to make up for the significant amounts it may have lost. But in today’s day and age, drinking adequate amounts of water daily is not something that most people do. This leads to dehydration, which has a negative effect on the energy levels, mood, and functioning of the brain. Dehydration makes us feel hungry and fatigued, putting us in a state of lethargy. So keeping yourself well-hydrated by consuming a combination of healthy beverages like smoothies, juices, coconut water, etc. as well as water is essential for having a constant supply of energy.
Opt for green tea
Coffee, courtesy of its caffeine content, is regularly consumed by people looking to shrug off laziness/sleep and improve concentration. You would be surprised to know that substituting your cup of coffee with that of green tea would prove to be of much better consequence. This is because along with having small amounts of caffeine, green tea also contains EGCG (Epigallocatechin Gallate), a type of catechin that is known to facilitate weight loss. So in addition to getting a boost in energy levels, there may also be a reduction in your body fat levels. Also since green tea doesn’t have high levels of caffeine in it like coffee, it is unlikely to interfere with your sleep.
This may seem contradictory, but regular exercise is what you should be aiming for if you want to constantly have high levels of energy. Exercise can be anything from a walk, jogging, a cycling session, workout in the gym, etc. Exercise provides your cells with more energy to burn and circulates oxygen. It also leads to the release of endorphins in your body, that leads to you feeling less tired and happy. Also, exercising regularly is vital for decreasing the risk of developing chronic diseases like obesity, heart disease, and diabetes.
Prioritize getting 7-8 hours of sleep daily
In today’s busy lifestyle, people undermine the importance of sleep and look to get around sleep by consuming large amounts of coffee. This not only has a wide range of negative effects on their health but also leads to them feeling tired and lacking in energy. Basically, sleep is the time when our body recovers from the stresses it has endured during the previous day and prepares itself for the hardships of the coming day. A minimum of 7 hours of daily sleep is a must for the average person, although it may vary for each individual. So make it a point to get the recommended 7-8 hours of sleep daily and feel the difference it makes to your energy levels and overall well-being.