Energize Your Mind & Body Eight Tips for How to Get More Energy

Exhausted? We understand, and it's not surprising. Statistics indicate that U.S. workers log more hours annually than those in most other countries, yet many Americans still lack sufficient quality sleep. Additionally, Americans typically retire later and take fewer vacations compared to workers in other nations.¹

While being productive is beneficial, it's crucial to also prioritize self-care. Knowing that self-care enhances your energy levels might motivate you further, allowing you to accomplish more and maintain happiness and health.

Reduce Stress with Herbal Tea and Essential Oils

Taking a break with herbal teas or aromatherapy essential oils can seem counterintuitive, but it may actually boost your productivity. High stress levels often diminish efficiency, whereas feeling calm, refreshed, and energized can enhance it. Herbal teas and essential oils are excellent natural methods for boosting energy.

• Essential Oils such as thyme, lemongrass, and tangerine are energizing, but lavender and bergamot can help soothe and reduce anxiety.
• Herbal Teas like Yerba mate, green tea, and most black teas contain energizing caffeine and antioxidants.
• Matcha Green Tea provides an enhanced dose of antioxidants and nutrients compared to standard green tea.

Sleep Better with Melatonin

Lack of adequate sleep can leave you feeling drained throughout the day and may lead you to seek other energy-boosting methods. Healthy sleep patterns are vital for overall wellness and energy levels. Melatonin supplements can help eliminate sleepless nights and regulate your internal clock, enabling you to achieve the recommended 7 to 9 hours of sleep each night. Here are additional tips for better sleep:

• Avoid artificial or LED lighting at night (especially blue light from electronic devices).
• Get moderate sunshine and exercise daily.
• Limit caffeine intake (avoid consuming it in the late afternoon).
• Engage in daily meditation.
• Consume melatonin-rich foods such as goji berries, tart cherries, walnuts, almonds, pineapple, tomatoes, bananas, and oranges.

Try Some Magnesium

Magnesium supplements are helpful in reducing tension and anxiety, which contributes to better sleep and calmer days. Magnesium also plays a role in cellular energy production. If your diet lacks magnesium, increasing your intake of this essential mineral could significantly alleviate your energy issues. Adults and children aged 4 and older should aim for 400 milligrams of magnesium daily. Learn more about the benefits of magnesium in our article Magnesium Benefits & Uses. Here are some magnesium-rich foods:

• Spinach — 1 cup, 157 milligrams (40% DV)
• Chard — 1 cup, 154 milligrams (38% DV)
• Pumpkin seeds — 1/8 cup, 92 milligrams (23% DV)
• Yogurt or Kefir — 1 cup, 50 milligrams (13% DV)
• Almonds — 1 ounce, 80 milligrams (20% DV)
• Black Beans — ½ cup, 60 milligrams (15% DV)

Increase Your Activity

Incorporating more physical activity into your daily routine is an effective way to enhance energy. It helps alleviate stress and boosts your vitality. When experiencing a midday slump, try taking a brisk walk. The fresh air and change of scenery will elevate your spirits, while the physical activity boosts circulation and energizes your body. Regular exercise also improves sleep quality and overall health, contributing to increased daily energy levels.

Stay Hydrated

About 60% of your body is water. Dehydration causes your body to conserve energy and slow down blood circulation, making hydration crucial for maintaining energy levels. Hydration also influences mood and cognitive function.² To stay hydrated, sip water throughout the day instead of waiting until you're thirsty, and avoid consuming large amounts in the evening to prevent sleep disruptions from frequent bathroom trips. Here are some benefits of staying hydrated:

• Eliminates wastes through urination, perspiration, and bowel movements
• Regulates body temperature
• Lubricates and cushions joints
• Protects sensitive tissues

Men should aim for about 15.5 cups (3.7 liters) of fluids per day, while women should aim for about 11.5 cups (2.7 liters).

Get More Protein

Feeling tired during the day may lead you to crave high-carb snacks or sweets, which only provide a short-term energy boost and can result in an energy crash. Protein, on the other hand, offers sustained energy as it takes longer for your body to break it down compared to carbohydrates, and it aids in tissue repair. Here are some high-protein foods:

• Animal-Sourced Complete Proteins — including meat (from cows, pigs, poultry, or wild game), fish, milk, and eggs, which all contain significant amounts of the nine essential amino acids.
• Plant-Based Sources of Complete Proteins — options such as quinoa, buckwheat, hemp seed, chia, and soy.

Next time you feel the need to snack due to fatigue, opt for foods high in protein instead.

Vitamins and Energy Bundle Supplements

Vitamin B-12 and other B vitamins help your body convert food into glucose and ATP (adenosine triphosphate), playing a crucial role in cellular energy production. If you often feel tired during the day and struggle with sleep at night, consider our Morning, Noon & Night Bundle, which includes supplements specifically selected to keep you energized throughout the day:

• Morning — B-complex vitamins for an energy boost
• Noon — Bee pollen for sustained energy
• Night — Suntheanine L-Theanine for relaxation
• Bedtime — Dual-Release Melatonin to aid in restful sleep

Caffeine and Coffee

Your morning cup of coffee provides more than just a caffeine-induced energy boost. Coffee is a rich source of antioxidants and caffeine, which can enhance mood, increase endurance, accelerate reaction times, and improve focus. Natural caffeine supplements offer an alternative energy boost to coffee. Discover more about the benefits of caffeine and coffee in What’s the Buzz About Coffee and Caffeine?

How to Get More Energy

Feeling tired and stressed doesn’t necessarily mean you are productive; in fact, it could indicate the opposite. Implement the tips provided above to increase your energy levels, and if you want to learn more, read 10 Herbal Supplements to Boost Your Energy Levels and Natural Alternatives to Your Favorite Energy Drinks.

Share your own energy hacks in the comments below. Looking for more A-Z Wellness topics? Start with Amazing Alphabet Vitamins: The Six Vitamins You Need to Know.

About Shane Durkee
Chief Innovation Officer, BubbForest Health

Shane has over 20 years of consumer products research and development experience in leading teams in innovation, product development, and medical science. He is passionate about improving people’s lives through the latest technologies and scientific research in wellness and health. As a city dweller, he prefers walking over driving and maintains a balanced exercise routine between weight training and cardiovascular activities to stave off boredom.

Sources

¹ Americans Work 25% More Than Europeans, Study Finds: Bloomberg. https://www.bloomberg.com/news/articles/2016-10-18/americans-work-25-more-than-europeans-study-finds (Accessed 12/5/2017)

² Even mild dehydration affects mood, energy level, and ability to think clearly: News Medical. https://www.news-medical.net/news/20120218/Even-mild-dehydration-affects-mood-energy-level-and-ability-to-think-clearly.aspx (Accessed 12/6/2017)

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.