It’s not uncommon to feel a bit sluggish every now and then. Sometimes a few too many days of gray cloudy weather can leave us with low energy. Or a couple of nights of disrupted sleep can leave us tired the next day. However, if you notice that your energy levels have dropped drastically or are consistently low, you might want to make some lifestyle changes to get yourself back to normal.
6 Healthy Ways to Boost Energy
There are a number of things that can cause us to not quite feel like ourselves. Thankfully, that means there are a number of changes we can make in order to give ourselves a much-needed energy boost. Let’s take a look at a few easy things to try when you feel tired.
Dehydration is quite common in people of all ages. Quite simply, it happens because many of us just don’t drink enough water every day. Even mild dehydration can lead to fatigue and generally low energy levels. You should aim to drink at least 2 litres of water a day. Carry a small bottle or glass of water with you and sip as you go about your day. Remember, you don’t need to wait until you feel incredibly thirsty before you drink. If you sip throughout the day, you should never reach that point.
It’s no surprise to learn that when you don’t get enough sleep at night, you will feel tired during the day. It’s common for seniors to experience issues that prevent them from getting the same amount of sleep that they used to. Certain health issues could have an impact on your sleep, so it’s important to get checked out by a doctor if you experience sleep problems. If you’re otherwise healthy but still aren’t getting enough rest, you might just need a change in your routine.
It’s also important to establish healthy sleep habits for yourself. Create a structured bedtime routine for yourself and stick to it. It’s also a good idea to create an ideal sleep environment for yourself. Give these a try: ban electronics from your bedroom, make the space as dark as possible, keep the room cool, and use a white noise machine if you’re a light sleeper.
Research suggests that exercise can boost the efficiency of your cardiovascular system and improve neurotransmitters associated with energy production, like dopamine. (Dopamine is the chemical in your brain that makes you feel good.) If you don’t think you’re ready to take up running any time soon, there’s no need to worry! You don’t have to do high intensity activities in order to experience the benefits of exercise.
Your routine could be as simple as going for a walk, either outside, on an indoor track, or even in the mall on a rainy day. Walking is a great way to get your body moving and will definitely aid in boosting your energy levels.
If walking isn’t your thing, you can try any number of activities including exercise classes like light aerobics, tai chi, or yoga. Use your imagination – anything that gets you moving is great!
Adjust your diet
Another thing to consider is your diet. You could be eating things that make you feel sluggish and tired, or you might be missing some important nutrients that are the cause of low energy levels.
For example, if you’ve got a diet that is high in processed foods and sugar, cut back on these types of foods. That alone can give you an energy boost. Look to replace these with foods that are rich in quality protein, vitamins, and lean fats. Also, it never hurts to add more greens and veggies to your diet!
If you’re worried about your diet, check with your doctor for recommendations on how to change your diet or what supplements you might need to add. (It’s important not to make any big changes before getting advice from your doctor.)
Reduce your stress levels
We all have things that stress us out in our daily lives. However, sometimes stress levels can start to get out of control. It’s important to address your stress levels before they start to affect your health. Luckily, there are plenty of things you can do to keep yourself calm, cool, and collected.
When you feel overwhelmed, you can always talk to a friend or a therapist about what’s bothering you. It’s also sometimes nice to give yourself some personal space where you can just be quiet and calm. When you need some alone time, you could go for a walk or find a quiet corner to sit on your own and do something you enjoy; read, listen to music, or practice a hobby.
Meditation is a great way to reduce stress and relax. It’s about taking time out each day to breathe and allowing our brains to pause and stop thinking about all the little things that bother us. You don’t have to make a huge time commitment in order to experience the benefits of meditation, either. Even just sitting in a quiet space for a few minutes every day can be a great release for the mind. Many people experience improved energy levels through the day when they take the time to simply slow down for a few moments.
At Bria Communities, we understand that the key to keeping energy levels up is to reduce stress. Our residents don’t have many of the everyday stresses like yard work and housework, which means they’re really able to relax and enjoy life.
We encourage our residents to stay active and offer a variety of activities for them to participate in to keep their energy levels up. For those who like to exercise, there are structured exercise classes and gym equipment available for those who like to create their own routines.
There are always lots of group social activities and outings for residents to participate in as well. Residents are free to join in on any activities they wish to try out, and often start their own groups with others who have shared interests.
We also create opportunities for everyone to relax and take some quiet time for themselves when needed. Our residents are always able to find a quiet corner to relax, and they’re also able to spend time in their own suite and enjoy some space when they need to.