We’ve all been there. It’s halfway through the day, your eyes feel heavy and your body and mind feel sluggish. The days when fatigue seems to weigh us down, making even the simplest tasks feel like a herculean effort, and all you want is a little more energy to get you through the day! Don’t worry. It isn’t just you - many of us are struggling; a recent article in the Guardian explained that research suggests that 5-7% of people are seeing their family doctor to complain about fatigue.(1)
So, if you find yourself dragging through the day, relying on caffeine, or struggling to stay awake, it's time to increase your energy naturally.
In this blog, we'll explore six easy steps to help you revitalise your life and enjoy sustained energy throughout the day.
1. PRIORITISE QUALITY SLEEP
According to an article in the National Heart, Lung and Blood Institute, (2) about 1 in 3 adults in the United States reported not getting enough rest or sleep daily. Nearly 40% of adults say they fall asleep at least once a month during the day without meaning to. One of the most fundamental factors influencing your energy levels is the quality of your sleep. Ensure you get 7-9 hours of uninterrupted sleep each night. Establish a regular sleep schedule, create a calming bedtime routine, and eliminate sleep disruptors such as screen time and caffeine before bedtime.
An excellent hack for this is a calming Reishi mushroom extract to keep you well-rested for the night. Reishi has compounds called triterpenes which account for its bitter taste.(3) We always say the more bitter, the better! Triterpenes may also support immune health and the nervous system, which can help you with a good night's rest.
2. BALANCED NUTRITION
A balanced diet is crucial to help increase your energy levels. Focus on whole foods, including fruits, vegetables, lean proteins, and complex carbohydrates. Avoid excessive sugar and processed foods, which can lead to energy crashes.
3. REGULAR EXERCISE
Physical activity is a powerful tool to boost energy. Regular exercise increases circulation, releases endorphins, and improves overall well-being. Find an activity you enjoy, whether walking, cycling, yoga, or dancing, and incorporate it into your routine.
4. TAKE BREAKS OFTEN
Schedule short breaks throughout the day to recharge. A quick walk, a stretch, or a few minutes of deep breathing can significantly affect your energy levels and productivity. A study on PLOS One (4) describes an analysis of various data, which includes 2,335 participants. The studies asked participants to carry out tasks like typing and memory tests. They were broken up by a short break of between 8 seconds and 10 minutes. The results revealed that micro-breaks had a small but positive effect on participants, suggesting that about 64% of the group taking micro-breaks would score above the control group's mean for vigour and fatigue.
5. MANAGE STRESS THROUGH HOBBIES AND MINDFULNESS
Stress can drain your energy and contribute to feelings of tiredness. Practice stress management techniques such as mindfulness, meditation, deep breathing exercises, or hobbies and activities that help you relax and unwind. Our co-founder, Simon Salter, is a big advocate of cold therapy, like cold showers, ice baths and open-water swimming. This ups your immune system and increases your dopamine, the happy hormone, helping support alertness, clarity, and energy levels. He also incorporates red light therapy into his routine. Red light is said to enhance cellular function, reduce inflammation, improve blood flow, and enhance the performance of energy-making mitochondria in the cell.
6. DRINK CORDYCEPS AND CHAGA
Cordyceps has a long history in traditional Chinese medicine and is renowned for its potential to enhance physical endurance and energy levels. Cordyceps has a compound called cordycepin, which may upregulate energy levels.
Chaga is also another mushroom which is packed full of antioxidants, (5) and this means it could support your immunity. Health is wealth; you need to be healthier to be more vital. This fungus has been used for centuries to support the immune system, energy and vitality.
By prioritising the above steps, you can naturally increase your energy levels. Remember that everyone's body is unique, and it may take some experimentation to find the best strategies for you. Start implementing these easy steps today, and you'll be well on your way to enjoying a revitalised and energised life. Increased energy levels will not only improve your productivity but also enhance your overall quality of life.
References
- The Guardian (2023). Exhausting search for solutions to UK’s sharp rise in tiredness. Available at: https://www.theguardian.com/lifeandstyle/2023/may/19/exhausting-search-for-solutions-to-uk-rise-in-tiredness (Accessed: 2 November 2023).
- National Heart, Lung and Blood Institute (2022). What Are Sleep Deprivation and Deficiency? Available at: https://www.nhlbi.nih.gov/health/sleep-deprivation#:~:text=According%20to%20the%20Centers%20for,at%20least%20once%20a%20month. (Accessed: 2 November 2023).
- Ahmad, M, F. (2018).Ganoderma lucidum: Persuasive biologically active constituents and their health endorsement, Biomedicine & Pharmacotherapy, 107, pp. 507-519. Available from: https://doi.org/10.1016/j.biopha.2018.08.036.
- Albulescu, P, Macsinga, I., Rusu, A., Sulea, C., Bodnaru, A., Tulbure ,B.T. (2022). "Give me a Break!" A Systematic Review and Meta-Analysis on the Efficacy of Micro-Breaks for Increasing Well-Being and Performance. PLoS ONE 17(8) pp.e0272460. https://doi.org/10.1371/journal.pone.0272460
- Cui, Y., Kim, D,S., and Park, K,C. (2005). ‘Antioxidant Effect of Inonotus Obliquus’. J Ethnopharmacol. 96(1-2), pp.79-85. doi: 10.1016/j.jep.2004.08.037