If you feel like your energy reserve has become completely depleted, you’re not alone. In fact, most people these days feel the physical effects of stress, the most common of which is a lack of energy.
While you may think that coffee will perk you right up, there are other things you can do to boost your energy. Read on to learn more…
Chew your food well
Chewing is an essential part of the process of digestion. The more you chew your food, the easier it is for your body to break down these foods, absorb the nutrients, and convert them into energy. In itself, digestion is already a demanding process.
If you gobble your food down without chewing well, your body requires more energy to break it down. Therefore, your energy stores get depleted even if you eat a lot of food.
When it comes to chewing, there is no set number of chews for each bite. But the suggested range for chewing food is between 25 – 40 times to make it easier for your body to digest what you eat.
Reduce your coffee intake – by at least one cup
A lot of people turn to coffee for an instant energy boost. But the truth is, caffeine blocks specific receptors in the brain from receiving a neurotransmitter known as adenosine which causes fatigue.
Despite this blocking effect, the body continues producing adenosine. Once the effects of caffeine wear off, you end up crashing because there is an accumulation of adenosine in your body.
Because of this, it’s recommended to drink lower doses of coffee. Also, try to spread out the number of coffee cups you drink each day instead of drinking one cup of coffee after another.
Doing this helps decrease your coffee intake without having to feel deprived. It also stabilizes your energy levels throughout the day.
Increase your movement
Moving more helps increase your blood circulation. This, in turn, reduces the effort needed by your body to maintain the functions of the different systems. Simply taking 250 more steps each week trains your energy system, mind, and muscles to move around more and become more efficient at it.
The more you move, the more your cardiorespiratory fitness improves too. This refers to how much time you can exercise before you start feeling tired. This improvement makes it easier for you to get through your day no matter how physically exhausting it is.
The cells require oxygen to survive. When your breathing becomes sluggish, your body becomes sluggish too.
Stress causes shallow breathing and when this happens, you end up feeling more anxious about the situation you’re faced with. But consciously making a change to your breathing habits can help lower your stress levels while providing your cells with energy.
There are different kinds of breathing exercises you can do and most of them involve deep breathing.
The more you practice taking deep breaths, the more it natural it becomes for you. Over time, you will start breathing this way even when you’re not doing it consciously.
Consume more fiber
Foods like vegetables, legumes, seeds, and whole grains contain complex carbs. They also contain glucose which is the body’s main source of energy. Since these foods also contain fiber, the body digests them at a slower rate.
This, therefore, provides more sustained energy for longer periods of time.