Are you feeling exhausted throughout the day? Struggling to stay focused on your tasks? It’s time for a change! Here we will look at 5 ways you can increase your energy levels naturally.
1. Consume less sugar and more whole grains
Although sugars found in sugary foods and beverages can bring about a blood sugar spike (provides you with an instant energy boost), this is usually followed by a drop in blood sugar which causes you to feel drained.
Go for whole grain, low-glycemic carbohydrates (e.g. brown rice, oats and nuts) instead. These carbohydrates are more slowly absorbed into the bloodstream, giving your body a constant supply of energy.
2. Ensure adequate magnesium intake
As magnesium is required for energy production, your energy level depletes when your body’s magnesium level is low. You can ensure that you are taking sufficient magnesium by eating more whole grains (bran cereal in particular), spinach, cashews and almonds.
3. Say yes to water and no to alcohol
Studies have found that dehydration can result in decreased working memory function, and increased fatigue and anxiety. It is thus important for you to stay hydrated by drinking sufficient amount of water.
Drinking alcohol, on the other hand, can contribute to fatigue. Although alcohol helps induce sleep, it decreases rapid eye movement sleep (known to be restorative), resulting in poor sleep quality and daytime sleepiness. Hence, you should minimise your alcohol intake.
4. Get more quality sleep
Did you know that Singapore is one of the most sleep-deprived nation in the world?
Apart from causing one to feel lethargic and moody, the lack of sleep can elevate one’s risk of developing diabetes, hypertension, heart disease and stroke.As such, you are recommended to have at least 7 hours of sleep every night. Also, to ensure that you have a good sleep quality, avoid taking caffeinated beverages after 3pm and refrain from using screens prior to bedtime. When worrying keeps you awake, you can try writing out all your worries or meditate.
5. Exercise regularly
Regular exercises can help elevate your energy levels. Participating in regular low-intensity cycling, for instance, has been shown to lower the tiredness of sedentary individuals by about 65%.
*If you are still lacking in energy despite trying out the tips above, consult a doctor as it may be a symptom of a more serious health condition.
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