It can feel hard to get a jolt of energy in just a single day. For example, my brother and his girlfriend visited us from South Carolina last night – we stayed out late for dinner, went to bed at midnight and got up before 5 a.m. so I could drop them off at the Charlotte airport for a flight abroad. A cup and a half of black coffee and a walk with the dog later, and I still couldn’t shake my brain fog or fatigue. I just hadn’t gotten enough sleep.
But if you’re noting this kind of tiredness consistently during the week, there are some consistent actions you can take to see what works best for you in upping your overall energy levels. Aside from getting more sleep, of course.
Go for a few jogs.
Cardio workouts help improve cardiovascular health, so no matter what you’re up to during the day, you can build endurance and maintain better energy levels. Cardio is a form of aerobic exercise, meaning the body uses oxygen intake and energy stored from consuming macronutrients to supply energy to the muscles.
Research has shown that insomnia can be reduced in people who add aerobic exercise to their routines, while also brightening their moods. As for that brain fog, moderate aerobic exercise can elevate brain function.
Drink more water.
Better hydration can improve energy levels and physical performance. When the body isn’t properly hydrated, the oxygen flow to your brain is negatively impacted, forcing your heart to work harder to pump oxygen-rich blood through the body. (Keep a pale yellow urine color as a target in mind; clear can indicate too much water intake, which puts you at risk of disrupting your electrolyte balance.)
Add balance to meals.
Balance out carbohydrate intake at a meal with proteins and fats, the two macronutrients that take longer to digest, as well as soluble fiber. This combination slows the absorption of carbohydrates, keeping blood sugar levels more stable. Low-glycemic-index carbohydrates (think beans, vegetables, fruits and minimally processed grains) slow digestion, too.
And above all, be patient with yourself, and your energy levels. Progress takes time.
