Are you slamming multiple cups of coffee just to make it to the end of the day? You’re not alone. Luckily you can make healthy changes to boost your energy better than espressos or sports drinks.
All too often, patients come to us with lackluster energy levels looking for a boost. They need pots of coffee to drag themselves through the day and may even wake up feeling worn out.
Phylis Muthee, NP, ARNP, and the team at Ezzia Healthcare PLLC in Everett, Washington, know firsthand how frustrating fatigue can be, but we also know that there’s no magic pill to make it go away. If you’re struggling with fatigue, our medical services can help diagnose and treat any underlying issues while our holistic wellness clinic can help you boost your energy.
While fatigue can be a symptom of underlying conditions, it can also arise from the patterns and stresses of your daily life. Here’s our guide to the ultimate healthy habits to maximize your energy the natural way.
1. Get more sleep
Sometimes all you need to feel more energized during the day is to get more sleep. Without enough good quality sleep, you feel lethargic, irritable, and tired the next day. Adults need around 7-9 hours of sleep every night. However, getting enough sleep usually means making some tough decisions in your routine.
If you’re a show binger, an avid social media scroller, or a party animal, you may need to step away from your favorite activities to get more sleep. Be intentional about your sleep routine and set aside distracting and stimulating devices an hour or so before bed.
2. Chill out
Whether you’re bogged down at work or going through a tough phase of life, stress can impact your well-being in various ways, including your energy levels.
In many cases, you can’t easily remove sources of stress from your life, but taking even small steps to manage or reduce your stress levels can significantly affect your energy.
Some of our favorite stress-reducing strategies include reading, going for a walk, talking with a friend or loved one, meditating, trying a new hobby, and otherwise taking time for yourself away from the things that stress you out.
If you feel excessively stressed to the point of anxiety, speak to our team as your mental health could have a big impact on your energy levels and fatigue.
3. Get moving
Regular exercise is great for your physical health and reduces your risk for serious health conditions, including heart disease. It can also help you feel more energized.
It may sound counterintuitive to wear yourself out intentionally to get more energy, but studies show a link between regular exercise and more energy.
Start slow (especially if you’re not used to working out regularly) with gentle, low-impact exercises, and then gradually increase the intensity and frequency of your activities.
4. Consider kicking the habit
Smoking itself doesn’t make you chronically tired, but the impact it has on your health can. The toxins and tar in the smoke you inhale significantly impair your lung efficiency, lowering the amount of oxygen in your blood, and reducing your energy levels.
Quitting smoking has numerous health benefits and could give you a bit more pep in your step.
5. Limit your alcohol intake
Love a good nightcap? You might think it’s putting you to bed faster, but the opposite could be true. Regularly drinking alcohol before bed reduces your quality of sleep, and because it’s a diuretic, it could cause you to wake up frequently in the middle of the night to use the restroom.
6. Mind your meals
Sluggish days could stem from sloppy eating. Many don’t realize that their diet alone could be the culprit behind their fatigue. Think about the meals you ate last week.
If processed foods and sugary treats were the main courses or if you were skipping meals entirely, your body may not have the fuel it needs to energize you. Swap in whole fruits and vegetables, whole grains, healthy fats, and lots of water for sustained energy you can count on.
We can help you set up these healthy habits to maximize your energy levels. However, if you’re still feeling fatigued despite these steps, it might be a sign of an underlying issue. Whether you’re looking to boost your energy or get to the root of chronic fatigue, call the office at 425-448-8648 or use the online booking tool to schedule a consultation today.
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