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Upgrade your energy levels

A man smiles and stretches in bed

Jan. 18, 2024—Life is busy—and between work, home and social commitments, it's no wonder many of us find ourselves wishing for more energy.

The good news is that there are steps you can take to help increase your energy levels. Start with these simple strategies, based on advice from the Academy of Nutrition and Dietetics, (AND), the American Heart Association and others:

1. Keep active! Exercising regularly can help you have more energy. Walking is one of the easiest ways to increase your daily activity. Try to get at least 150 minutes of walking or other moderate-intensity exercise per week. Short on time? Break your exercise into small sessions.

2. Fuel up (just enough) when you're hungry. Eating regular meals and nutritious snacks can help sustain your energy throughout the day, notes the AND. But stop munching when you've had enough. Eating until you feel uncomfortably full can make you feel tired and lead to weight gain over time.

3. Choose the right foods. Aim for a balanced diet that includes plenty of fiber-rich fruits and veggies, whole grains, and lean protein. Avoid saturated fats. Instead, choose foods with smaller amounts of healthy fats, like nuts, seeds and olive oil.

4. Resist a quick fix. Candy, energy drinks, and other sugary foods and drinks may give you quick energy, but it won't last, a. And you may be left feeling sluggish. Instead, grab an apple, some carrot sticks, low-fat string cheese or a handful of unsalted nuts.

5. Recharge your batteries. Stress can be exhausting. It also can lead to depression, a major energy drain. Box breathing can help. So can carving out time each day for activities you enjoy.

6. Get enough restful sleep each night. For most adults, that's at least seven hours per night. Pay attention to what may interfere with a good night's rest. For many people, that means making it a habit to shut down screens before bedtime.

7. Stay hydrated. If you don't drink enough water, you can become dehydrated, which may leave you feeling rundown. Keep a water bottle handy and drink from it throughout the day.

8. Maintain a healthy weight. Excess weight can drain your energy. If you need to shed pounds, ask your doctor for help to weigh your options.

9. Put some pep in your step. If your legs and feet feel fatigued by the end of the day, consider switching to more comfortable shoes or adding supportive insoles to your favorite pair.

Get checked

If you feel tired a lot, let your doctor know. Fatigue can be a sign of a serious medical condition or a medication side effect.


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