Our body’s energy levels carry a detrimental impact on our quality of life. Without enough energy, we become easily fatigued, leading to other (and more severe) complications like difficulty concentrating, irritability, poor sleep patterns, and trouble performing our day-to-day tasks. Feeling tired can come with the territory of working hard and leading a busy life. But, in order to maintain productivity in our jobs, enjoy our hobbies, and keep our relationships healthy, we need to make sure our bodies are getting enough energy to sustain us. Here are a few pointers on how to boost your energy levels in 3 easy steps.

1. Control Your Stress

Do you notice that you feel extra fatigued coming home from a stressful day at work? That’s because when we’re stressed, our body activates what’s called the “fight or flight” response that triggers a surge of hormones like adrenaline and cortisol. When these hormones are activated, heart rate increases and the body’s blood pressure will spike. This reaction requires a lot of energy, leaving you feeling drained and exhausted. Additionally, when the body experiences high levels of stress, our sleep patterns suffer which further contributes to the crazy cycle of fatigue. This is why it is so important to control your stress levels in order to maintain a healthy level of energy. You can’t control the circumstances that cause stress, but you can control your reactions to your stressors. Take deep breaths and know when you need to take a break to unwind. Your body will thank you later!

2. Fuel for Energy

Food is the body’s fuel that keeps us energized throughout the day. The main nutrients that provide energy to the body come from carbohydrates, proteins, and fats, so you’ll want to consume the proper amounts of each category for optimal results. The nutrients that come from these food categories are broken down into simple sugars, amino acids, and fatty acids, then stored as chemical energy in the body. While each body is different and you should consult your nutritionist before making changes to your diet, generally speaking, most adults should be consuming 45-65% carbs, 10-35% in proteins, and 20-35% fat.  Eating the right foods and in their proper amounts will help you feel energized and sustained throughout the day. Examples of high-energy foods include:

• Whole grains
• Nuts, seeds, and nut butter
• Lean proteins (chicken, fish, turkey)
• Olive oil and avocado
• Yogurt and cheese
• Legumes and lentils
• High-fiber snack bars

3. Evaluate Your Hormones

Hormones also play a key role in regulating our energy levels. When your hormones are in balance, they are able to effectively regulate energy production, utilization, and storage. As we talked about earlier, cortisol (our stress hormone) is responsible for raising energy levels in the body during times of stress. A lack or over-adundance of cortisol can lead to fatigue and low energy levels. Other hormones, such as adrenaline and thyroid hormones, are also involved in regulating energy levels. If you’re noticing that you consistently feel exhausted or that you never get enough rest, we recommend that you schedule an appointment at Exceed and have your hormones evaluated.

If you feel like you’ve lost your energy and spark that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.