5 Healthy Ways to Boost Your Energy Level
Are you ready to boost your energy level?
This is a common goal for people who consult a Holistic Doctor. It is also a persistent challenge for many Americans.
Public Health Studies suggest that an estimated 1-4 million Americans have chronic fatigue syndrome (ME/CFS). A 2017 Canadian Survey to the U.S. also suggested that the condition is five times more common for people in the U.S. than for people in Canada, with middle-aged women being the most affected demographic group.
If you want to overcome this statistic, or if you just want more energy, the tips in this article will help you get started on track.
One of the best indicators that you’re having a great day is the feeling that your energy is high, steady, and that overall you feel good and can enjoy accomplishing the tasks at hand.
Maybe it’s that you bounced out of bed that morning, or sang in the shower. It could be that you didn’t need that extra cup of coffee at 3pm, or that you were able to sustain a solid conversation or play games with the kids after dinner.
Now, how often do you have that feeling? Or more importantly, do you remember the last time you felt that way? It’s normal to have periods of time where life gets so busy that our energy has to be directed into specific tasks, or that we might be overtaxed and tired as a result.
But if you’ve been feeling lackluster, or low energy for a long period of time and can’t seem to get out of that funk, it could be time to address your energy levels more proactively. Try exploring these tried and true methods of protecting and bolstering your energy levels.
#1 – Breathing to Boost Your Energy Level
While it is a common reaction to stress, shallow breathing prevents the body from receiving enough oxygen and, in a short period of time, depletes the body of energy. Often, we don’t even notice that our breathing has become quick or shallow until we’re already anxious and exhausted. The trick is to be proactive and mindful about your breathing every day so that you can recognize and respond appropriately when you need to.
One powerful and simple breathing technique I recommend is:
Sit down with both feet on the floor. Close your eyes, and press the tip of your tongue against the ridge behind your upper teeth. Exhale completely through your mouth, making a soft sighing sound. Inhale slowly and deeply through your nose for a count of four. Hold your breath for a count of seven, and then exhale through your mouth for a count of eight.
Repeat this exercise for a total of four breaths.While we’re talking about breathing, it’s important to remember that for thousands of years wise people have believed that breathing is symbiotically linked to our overall well-being. According to a recent article in Scientific American, about sixty percent of people with chronic obstructive pulmonary disease (COPD) also suffer from anxiety or depressive disorders.
While these mental and emotional problems might stem from the person’s anxiety about the physical disease, the complications of these diseases can lead to faster breathing, lower oxygen supply, which can cause physical discomfort and anxiety. This is why it’s important to follow the other steps below, which will support healthier breathing habits.
#2 – Exercising to Boost Your Energy Level
Ideally about a half hour of exercise, three times a week can help you increase your energy and motivation. And some of the best kinds of activity for revving up your energy come in short bursts of high intensity movement.
Whether you choose to take a HIIT class that focuses on interspersing bursts of cardio and strength training, or you decide to get outside on your lunch break for a brisk walk, swinging your arms and moving vigorously, those bursts of exertion will help you rev up your engine and keep you going for the rest of the day.
Extra points if these activities happen outside, where you get the additional energy boosting effects of being in nature and getting healthy doses of sunshine!
#3 – How Staying Hydrated Boosts Energy
Think of it this way: your body is about 60% water so if you’re dehydrated your body won’t be able to function as well as it should – and it will tell you so.
Headaches, lethargy, dry mouth, irritability, these are all signs that you need to hydrate.
When your body is hydrated, your blood can more easily carry oxygen and nutrients to where they need to be and that results in a lift of energy!
To use an analogy, water is important for the health of your body just as oil and other fluids are important for the performance of your car.
So, remember that staying well hydrated boosts your energy level. Make a habit of drinking water and other healthy beverages throughout the day, especially while exercising.
Water intake is another factor linked to your overall well-being. Recent studies on hydration and cognitive ability tell us that even mild dehydration (fluid loss of 1–3%) can impair your mood, memory, and brain performance, as well as your energy level.
#4 – Increase B12 to Boost Your Energy Level
B-vitamins are also known as the ‘happy vitamins’ for their ability to convert dietary nutrients into chemicals that the body can use for energy.
While the body needs a few different varieties of B vitamins, one that is especially tied to good energy is vitamin B12.
Exhaustion, pallor, feeling low and tired can all indicate low levels of vitamin B12 in the body. B12 is primarily found in animal-based foods like meat, dairy, and eggs, but is also available in much smaller amounts in plant foods like dark leafy greens, whole grains, legumes, and mushrooms, so be sure that you’re eating a diet rich in this wide variety of fresh foods!
For those with severe B12 deficiency, vitamin B12 injections could be helpful because they deliver the vitamin into the muscle tissue and bypass the digestive system which, if compromised, may not absorb the nutrient effectively.
#5 – Increase Your Blood Oxygen
Bet you didn’t realize that all of the previous four suggestions have one thing in common! They all positively affect your energy by pumping more oxygen into your bloodstream.
Well-oxygenated blood is better able to carry nutrients, can eliminate toxins efficiently, help us think more clearly, and can greatly diminish fatigue and exhaustion. Want another way to help your body get the oxygen it needs?
Add fresh greenery to your home and office. Plants feed off of the carbon dioxide we exhale, and replace it with fresh oxygen in the air. So, while you’re taking time to smell the flowers, take some time to sniff the plants as well. You just might find you’re breathing easier and feeling more lively too!
Maintaining healthy energy levels can be challenging when faced with the stresses of everyday life, but these tips can help you rev up your engine and keep you humming a happy tune all day long. If you still find that your energy levels seem lower than usual, or you are having difficulty sustaining your energy levels over time, you may need to consult a holistic doctor for help.
I hope you enjoyed this article on how to boost your energy level. Here is a quick summary of the five healthy ways to do this starting today…
- Breathing
- Exercise
- Hydration
- Boost B12
- Blood Oxygen
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Do you want to have more energy, more mental focus, and to feel better than you have in years? As a holistic doctor, I look at the body as an entire system. For decades, patients have come to me for help with fatigue, headaches, chronic pain, sleep disorders, immune system problems, general anxiety, GI issues and much more.
Are you ready for a total health reset? Do you want to have more energy? More focus? I can help. Choose from one of the three options below and let’s get you on the path to better health. Together, we’ll examine and troubleshoot the complex causes of your problem. This will help you combine these five ways to boost your energy level with a smart long term health plan.
About The Author
Dr. Robin Mayfield is a Holistic Doctor in Austin, Texas. She was educated at Texas A&M University and has been practicing since 1991.
Her work has been published in the Texas Journal of Chiropractic and Women’s Networking Magazine in Austin, TX, featured in New Perspectives on Women’s Health, Austin Magazine and in the published book 5 Steps to Selecting the Best Alternative Medicine: A Guide to Complementary & Integrative Health Care.
Dr. Mayfield has also been a featured speaker on local Austin Television KVUE Sunday Morning News and at Systemic Formulas Women’s Health Symposium and has been interviewed and quoted for articles published in the Canyon Courier, Evergreen, CO and Good Life National Magazine.
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