The struggle to get up active and energized from the bed is something most of us have faced at least once in our life. Even if we do get up refreshed, it is a challenge to stay active and maintain our energy levels throughout the day.
Let’s see how energy affects our body:
Impact of Energy Level on Your Body
Our energy level defines the productivity and performance of our actions throughout the day. If proper care is not taken, it is highly likely that a person will feel slow and lazy. Diet, movement, and hydration levels are important aspects to keep in mind to stay active and maintain good body energy levels.
- Constant fatigue can make your body inactive
- Vitamin D helps in insulin regulation, which is important for energy sustenance
- Plant food helps in increasing immunity
- Fatigue can result in depression and anxiety
- A brisk walk every day can help increase energy levels
- Disturbed sleeping patterns cost over $63 billion per year in lost productivity in the U.S
To help the struggle of maintaining the energy levels, we have collected 7 practical tips for you to keep your energy levels high throughout the day and increase your productivity.
1. Soak in the Sun
Sunlight is essential for the human body as it helps in the regulation of energy, which is why it is essential to soak up as much sunlight as you can. Our body gets the much the needed Vitamin D from sunlight; however, make sure that you get the morning light only.
Sunlight is essential to cure several health problems as well. Melatonin is an important hormone for our body’s health, and sunlight helps increase melatonin levels in the body. Sunrays also help in the regulation of blood and the elimination of toxins from the body. Similarly, sunlight provides us with vitamin d3 for healthier bones and teeth.
Getting sunlight earlier in the morning can increase your productivity and overall performance throughout the day. Make a habit of going out in the sunlight after you wake up in the morning. If your workspace is nearby, you might walk to your office or take out some time for cycling.
2. Keep Your Surroundings Clean
Having a clean environment positively impacts the human body. A clean environment also keeps a person healthy and hence increases their efficiency in work and everyday chores. According to research, clean surroundings increase employee performance and productivity.
Carpet cleaning Westminster provides cleaning services to offices, conducted research to bolster their sales. Their survey found that employees preferred to work in environments that are free from stains, dust, and allergens. Furthermore, the employees reported that they got more done when their workspace was clean and organized.
Not only your workspace but any of your surroundings have a great impact on your mood and feelings. You would never prefer to sit at a café that is not clean and would never even recommend it to anyone else. Hence human satisfaction and mental peace are dependent upon the cleanliness of their environment.
- A messy home can increase your stress levels
- Cleaning surfaces directly impacts mental health
- Your productivity increases if you are working in a clean environment
- For offices to maintain the productivity of the employees, they must focus on the cleanliness and hygiene of the office spaces
3. Ensure Mental Hygiene
Mental hygiene is all about having a positive attitude, an optimistic outlook, and an open mind. A negative mind can drain your energy and decrease your performance levels. What is more, it hurts your health as well.
Negative emotions can lead to chronic diseases and can upset the hormone levels in the body resulting in stress. Stress can lead to several health issues and distress; hence it is recommended that you should try to keep positive.
We know that it’s easier said than done. At times, sadness and unfortunate circumstances weigh us down and deplete our positivity. However, you can overcome it by consciously working to resolve your issues.
For example, instead of saying “I’m in a mess and no one would help me” you can think like “This week requires a lot of focus, why not ask for some assistance from a co-worker.” You may also seek help from friends, family, and even therapists to help you resolve your issues and lead a healthier life.
Following are some benefits of a positive mindset:
- Positive thinking can result in an increased lifespan
- Positive thinking can lead to better stress management
- Positivity can reduce the risk of heart diseases
Food is our primary source of energy; the right food can keep you energized throughout the day and help you sleep at night. Let’s start with breakfast; the most important meal of the day. You must focus on preparing a healthy and filling breakfast for yourself for an energized day ahead.
Having breakfast that is rich in proteins can help in elevating energy. Consuming eggs, nuts, or yogurt can help you stay energized. Proteins help in focusing and concentration hence impacting your productivity.
Protein-rich breakfast options can be cheese toast, smoothie bowl with chia seeds and blueberries, smoked salmon bagel, turkey sausage and egg sandwich, etc.
A well-balanced diet can improve the quality of life and performance in day-to-day activities.
Some more tips are:
- Including fruits and vegetables in your diet can have a positive effect on your body
- Consume higher fibre starchy carbohydrates like rice, pasta cereals
- Consume fish and a portion of oily fish
- Avoid sugar and saturated fat
- Avoid overconsumption of salt
It is no surprise that exercise has a massive impact on your health and well-being. Movement is essential for us to stay healthy and active during our lifetime. Because of our long working hours, we tend to stay seated throughout the day, which causes several health issues like obesity, heart issues, and diabetes, etc.
Even a quick walk every day can help you regulate the energy and blood levels in the body. Norepinephrine and endorphins are essential for us to feel awake; exercise helps in releasing useful hormones which are needed by the body to stay active.
Exercising outdoors is beneficial as compared to indoors and cause a refreshed brain for better functionality throughout the day. Working out early in the morning is a habit that can keep you active throughout your lifespan.
6. Avoid Smoke and Alcohol
Smoking has a lot of health hazards, and it can make you feel sluggish and slow during the day. Several studies show that smoking can result in disturbed sleeping patterns or lack of sleep, which eventually causes a decrease in the productivity of an individual. Smoking can cause:
- fatal diseases such as lung cancer and chronic obstructive pulmonary disease
- weak and brittle bones
- increased blood pressure and heart rate
Moreover, alcohol consumption is also harmful to the body and has adverse effects on performance. Alcohol doesn’t let the liver produce enough glucose, which causes low levels of sugar in the blood.
Fatigue is a common symptom of dehydration. We must keep ourselves hydrated all day long to stay active and maintain a good energy level. The ideal consumption is said to be 8 glasses per day and can be more or less depending upon one’s body type.
Keeping a water bottle with you can help stay hydrated throughout the day, you can also add lemon to your water for a flavour and burst of freshness.
- Hydration can impact your productivity and has a positive effect on mental health
- You must take water after waking up to activate body organs
- Drinking water 30 minutes before eating can help in the digestion process
- You must drink water before going to bed