When you are in your 20’s it seems as though your energy reserves are boundless. You can go to the gym in the morning, work all day, meet friends in the evening and stay up talking into the early morning hours. Then, after just a few hours of sleep, you can wake up to your alarm at the crack of dawn and do it all over again. 

As you head into your 30’s and 40’s however, you may gradually find that lack of sleep and over-exertion hit you harder than they used to. After a late night out you hit the snooze button and skip your morning gym routine so that you can lie in bed an hour longer, or you reach for your 3rd cup of coffee before lunch and opt to veg out in front of the TV instead of meeting friends for dinner. 

It’s normal for bodies to require more time to recharge as they age, and as the responsibilities of adult life require more of our time and focus, so it’s natural to take your foot off the gas for a little time out. However, studies show (1) that a whopping 76% of the workforce feel tired for most of the working week. 

1 - Exercise

While exercise may be the last thing you feel like doing when you’re tired and run down, several studies show that regular exercise actually leaves you feeling more energetic, not less. 

Exercise increases endorphin levels in the body. Endorphins are chemicals that interact with receptors in the brain to reduce your perception of pain and they also trigger feelings of euphoria. Endorphins are responsible for the “runner’s high” that athletes sometimes experience during a workout and they can help you to feel energized and positive long after you’ve left the gym. Exercise has been shown (2) to improve sleep and have a positive effect on cognitive function and concentration. It’s also been proven (3) to reduce stress and ward off feelings of anxiety and depression. 

Given all of its energy boosting potential, there is every reason to believe that if you’re feeling run down, regular exercise can help get you back to your old self in no time. You don’t have to be a marathon runner to experience the benefits of moving more. The Department of Health and Human Services (4) recommends getting just 150 minutes of moderate aerobic activity per week. That breaks down to about 30 minutes of moderate exercise 5 times per week. Moderate exercise could be as simple as mowing the lawn or going for a brisk walk. If you like to run, or cycle, even better. Just make sure you that you get moving every day to keep those endorphins active. 

2 - Diet and Supplements

Your body needs fuel to function properly, and just like an engine, if you don’t feed it enough, or if you fill it with the wrong things, it won’t work at its full potential. Different foods are processed by the body at different rates. Refined sugars, starches and simple carbs like candy bars and fast foods are processed very quickly by the body, leading to a spike in blood sugar as your body converts the food into energy, followed by a crash. You may have experienced this crash if you’ve ever eaten at a drive through and felt like a nap an hour or two later, or eaten an extra slice of cake at a party and found yourself wanting to leave once the sugar high wears off. 

Fill your diet with foods that have more bang for their caloric buck, whole grains and foods with plenty of fiber like fruits and vegetables are a great choice. They break down more slowly, giving your body a steady supply of energy throughout the day, instead of using it all at once and leaving you spent and wanting more an hour or two later. 

3 - Drink Water

As simple as this one sounds, the number one symptom of not drinking enough water is tiredness and fatigue so if you’re feeling sluggish and tired, you may not be getting your recommended 8 glasses of water per day. Being dehydrated has other health implications too. It’s easy to mistake the body’s thirst signals for hunger, so you may feel hungry all the time and dehydration slows down the body’s metabolism which could cause weight gain. Constipation, joint pain, kidney infections and a compromised immune system are all other side effects of dehydration so make drinking enough water a priority and cut out sugary sodas and fruit juice which cause spikes in blood sugar and lead to more hunger. 

While 8 glasses of water a day may sound like a lot, you can also get your hydration from caffeine-free herbal teas, sparkling water and fruits like watermelon, oranges and grapes which also contain healthy fiber. Treat yourself to a cute reusable water bottle to keep at your desk and one for your car or your day bag and you’ll find yourself hitting your water goal without even breaking a sweat. 

Remember these 3 simple, energy boosting tips to keep you active and doing the things you love no matter your age or schedule, keep moving with at least 30 minutes of moderate exercise per week day, and drink your recommended 8 glasses of water per day. 

Pure Vitality

Pure Vitality a natural supplement company based in an isolated village nestled against the snow-capped Southern Alps of New Zealand. We research health conditions thoroughly to discover the underlying root causes, find the most effective natural remedies, target the root causes rather than use a Band-Aid approach, use a multi-prong approach to fix the root causes from many directions and use high potency ingredients at scientifically supported amounts.

References:
(1) https://www.virginpulse.com/press/76-percent-of-workforce-is-tired-most-weekdays-15-percent-have-fallen-asleep-on-the-job-at-least-once-per-week-says-new-study/
(2) https://www.everydayhealth.com/fitness/workouts/boost-your-energy-level-with-exercise.aspx
(3) https://www.webmd.com/depression/guide/exercise-depression#1
(4) https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally
https://www.health.harvard.edu/healthbeat/eating-to-boost-energy
https://www.webmd.com/diet/ss/slideshow-your-guide-to-eating-healthy-carbs
https://draxe.com/zinc-benefits/
https://weather.com/en-GB/unitedkingdom/photos/news/ten-signs-youre-not-drinking-enough-water