Are you tired of being tired? If you are running from one commitment to the next, ignoring your sleep, eating whatever you can grab on the go, and living off coffee, you may have just figured out why you are running on empty.
If you are looking for ways to boost your energy, it is important to start with the basics. Focusing on your diet, taking care of your body with exercise, reducing stress, and hydrating are all ways to naturally boost your energy. Keep reading for our six ways to boost your energy.
Why Do I Feel So Tired?
If you are juggling raising kids, running a home, working, trying to keep up with your social life, and balancing all the other commitments thrown at you, it's no wonder you’re tired! Even if you are not a mom, trying to balance everything going on in your life can prove to be too much.
You may reach for a crutch like smoking, alcohol, or coffee to make your tiredness go away, and while these things may help for a little while, they will leave you feeling worse off and you may get into an unhealthy cycle of depending on them.
You might be running here and there and taking care of everyone, but don’t forget you must take care of yourself, too. Like many Americans, you may run on sugary cereals, highly processed foods, sweets, and soda. These foods and drinks may give you energy for a minute, but then leave you with an inevitable crash. This makes you feel worse and can make you crave these not-so-great foods more, which causes us to be more tired, and the cycle continues.
If you feel like your low energy levels may be due to something other than lifestyle, reach out to your doctor. They can run tests to make sure your tiredness is not due to an underlying medical condition.
How Can I Naturally Boost My Energy?
Instead of reaching for unhealthy coping strategies, let's talk about ways to increase your energy naturally. At Kroma Wellness, we are inspired by food as medicine, and we have created a whole-body reset program that includes highly functional superfoods and beverages to help give your body the nutrients it craves, which can in turn give you more energy throughout your day.
The best part? Everything in the Reset is instant and easy to make. It’s all about giving you back some time while boosting your nutrition.
Energy may start with nutrition, but it doesn’t end there. Paying attention to your lifestyle is key. To help boost your energy, make sure you are exercising, sleeping, reducing your stress, hydrating, and having fun.
It may seem counterintuitive, but exercise can actually help you increase your energy. Think of it like Newton’s first law of motion: “a body at rest stays at rest, and a body in motion stays in motion.” If you work a sedentary job or spend a lot of time lounging on the couch, you may feel like you don't have any energy. Adding an exercise routine to your day can really help boost that energy.
If exercise is not part of your daily routine, start slow. You don't have to run a marathon tomorrow. Start incorporating exercises that give a lot of benefits with little exertion, like tai chi and yoga. While these exercise programs can become more extensive, they are great for beginners.
Tai chi and yoga both incorporate movement, breathing, and mindfulness in their practices, which can all be beneficial for boosting your energy. If you don't feel like you have time or you don't feel comfortable taking a class, you can always find lessons on YouTube and practice tai chi or yoga in the comfort of your own home.
Walking is another great way to move your body. Walking is classified as a cardio exercise and can be done anywhere without putting major stress on your body. You don't need any fancy machines; all you need is a good pair of sneakers and your neighborhood. It helps to bring along a friend, too.
Walking can help improve blood flow and lower blood pressure. It also helps oxygen cycle through the body and delivers endorphins, which both help raise your energy levels. Not to mention, light exercise can help to balance blood sugar levels and aid digestion, too.
What you put in your body will greatly determine how much energy you have. If you fill your body with highly processed, fatty, fried foods, you will feel sluggish and fatigued. They will also leave you craving more junk foods that won’t leave you feeling your best.
Add more natural energy by eating whole foods that help boost your energy levels. Focus on complex carbs, healthy fats, and protein. These three nutrients work together to provide you with long-lasting, healthy energy.
Complex carbohydrates, like carrots, leafy greens, sweet potatoes, whole grains, and legumes, are all energy boosters. Complex carbs release energy more slowly because they are metabolized slower than simple carbs. Simple carbs, like refined sugars, are known as “empty calories” because they have no nutritional value.
Certain adaptogens can also be wonderful additions to your diet. These specific mushrooms and herbs, like ashwagandha and reishi, can help support homeostasis in the body. Similarly, certain superfoods, like goji berries, are packed with the vitamins and minerals you need to support overall wellness.
If you are looking to reset your diet, the Kroma Deluxe 5-Day Lifestyle Reset can get you started. We have taken the best functional superfoods and adaptogens and created a reset plan that helps put you on a path to wellness. With our nourishing yet easy-to-make foods and beverages, you can add this reset into your already busy life and reap the benefits of added nutrition and energy.
When your life feels like it's in overdrive, getting proper rest can seem impossible. Whether you need to let yourself rest during the day by taking a power nap or are struggling to fall asleep at night, there are ways to help you rest your body.
The best way to get a good night’s rest is by creating a sleep schedule that is in line with your circadian rhythms. Your circadian rhythm is your 24-hour biological clock that helps tell your body when to be awake and when to get to rest.
Setting a bedtime that you stick to each night and a wake-up time each morning can help you get better sleep. In the morning, set an alarm, and don't be tempted to hit that snooze button. It may take a few weeks, but you can help your body ease into a healthy sleep habit.
Light and darkness exposure can play a big part in when your body becomes tired and more awake. During the day, make sure you are getting sunlight, and at night, limit your screen time, and turn it off altogether about 30 minutes before bed to help your body start to relax for sleep. Reading a book, drinking herbal tea, or soaking in a warm bath are all ways to help yourself be more relaxed to fall asleep.
Stress and fatigue often go hand and hand. While stress is a normal part of life, there are ways to help manage stress in a healthy way. When you have ways to handle your stress, you may find you have more energy than you once had.
When your body is under stress it produces a stress hormone called cortisol. When your cortisol levels are up, your heart rate can increase. This can inhibit insulin and cause your blood sugar levels to spike, and it can also lead to sleep issues like insomnia and restless sleep.
One way to de-stress is by practicing mindfulness. You can practice mindfulness by performing guided meditations, making a gratitude list, and focusing on your breathing. Mindfulness is all about being in the moment. Starting your day with mindfulness can help you reduce your stress levels and increase your energy levels for the whole day.
We all try to get our water intake for the day, but did you know keeping yourself hydrated can help you have more energy? Your muscles need hydration to stay energized.
While other drinks may be tempting, water is the best way to stay hydrated. Water can get boring at times, but squeezing a little lemon, lime, or orange in your water can help change up the taste and make it easier to drink.
One way to make sure you are getting enough water throughout the day is by having an insulated water bottle on hand. Divide how much water you want to drink during the day by the number of ounces the bottle holds. Once you have your number, that is the number of bottles you want to try and drink.
Everyone needs a different amount of water depending on your exercise routine, size, and the climate you live in.
While water is number one, the right beverage can work alongside water to hydrate and nourish you at the same time.
Kroma’s Cranberry Hydration Elixir gives water the extra bump it needs to hydrate you and give you a little nutrient lift.
Kroma’s Supergreens Elixir is another nourishing option to get your hydration on — with a powerful blend of superfoods and energizing ingredients, this elixir is an excellent substitute for that midday iced coffee, and will actually work to hydrate you in place of the notorious diuretic effect of your regularly ordered frapp.
6. Have Fun!
The easiest way to boost your energy is by having fun! With life in the fast lane and full of responsibilities, having fun can often be an oversight.
Add fun back into your life — think about things that bring you joy, and give yourself permission to do them. Do you love dancing? Have an impromptu kitchen dance party. Do you love having a spa day with a friend? Get it scheduled.
Whatever brings you joy, add more of that back into your life. It can help reduce stress, boost your mood, and increase your energy levels. When life feels a little too heavy, finding something that brings you joy can help lighten it up.
When Will I Start Feeling Energized Again?
Once you start incorporating our tips you will feel more energized.
Most people on a 5-Day Kroma Reset are amazing at their energy levels in just a few days. Some people may feel better the next day after a good night’s sleep.
Ultimately, how soon you feel the benefits of these tips will depend solely on your body and how consistent you are.
If you feel tired every day, it can be hard to accomplish everything on your to-do list. By incorporating easy ways to boost your energy, you regain your energy and feel more accomplished.
Pay attention to what you are feeding your body and how much water you are drinking. Make sure you are getting enough rest and reducing your stress when you can. And don't forget to move your body through exercise and have fun!
Kroma Wellness is here to boost you up along the way, even when you don’t have the energy to do it yourself. With our reset program, you’ll get the nutrition you need. All you have to do is focus on ways to move your body and reduce stress.
Physical activity and feelings of energy and fatigue: epidemiological evidence | PubMed
Walking for Exercise | The Nutrition Source | Harvard T.H. Chan School of Public Health
Important Nutrients to Know: Proteins, Carbohydrates, and Fats | National Institute on Aging
Complex carbohydrates | MedlinePlus Medical Encyclopedia Image
Sleep and Your Body Clock | Michigan Medicine | University of Michigan Health