10 ways to increase energy

Improving energy can be achieved through adjusting dietary structure, optimizing sleep habits, scientific exercise, and other methods, mainly including ensuring sufficient sleep, supplementing high-quality protein, moderate intake of complex carbohydrates, regular aerobic exercise, replenishing water, controlling caffeine intake, managing stress, increasing iron intake, moderate sun exposure, and avoiding prolonged sitting.

1. Ensure adequate sleep

Maintaining 7-9 hours of high-quality sleep daily can help restore physical strength. The deep sleep stage can promote the secretion of growth hormone and help cells repair. It is recommended to set a fixed bedtime and avoid using electronic devices before bedtime to create a dark and quiet sleeping environment. Short term sleep deprivation can lead to elevated cortisol levels, while long-term sleep deprivation may trigger chronic fatigue syndrome.

2. Supplement high-quality protein

Foods rich in essential amino acids such as eggs, fish, and soy products can maintain blood sugar stability. Protein digestion is slow and can provide sustained energy. Each meal should be paired with 20-30 grams of protein, with 100 grams of chicken breast containing approximately 31 grams of protein. Vegetarians can choose plant-based proteins such as quinoa and chickpeas, and pay attention to pairing them with grains to improve protein utilization.

3. Consuming complex carbohydrates

Whole grains such as oats and brown rice are rich in B vitamins and dietary fiber. These slowly digestible carbohydrates can smoothly release glucose, avoiding the sudden drop in energy caused by drastic fluctuations in blood sugar. Suggest replacing refined rice and flour with coarse grains such as sweet potatoes and corn, with a daily intake of more than one-third of the total staple food.

4. Regular aerobic exercise

Engaging in 3-5 30 minute brisk walks, swimming, and other moderate intensity exercises per week can improve mitochondrial function. After exercise, the level of endorphins in the body increases, and this natural stimulant can improve mental state. Pay attention to warm-up and stretching before and after exercise to avoid overexertion and rebound fatigue. Sedentary individuals can start with 10 minutes of fragmented exercise every day.

5. Supplement Water

Mild dehydration can reduce blood volume, leading to fatigue and decreased attention. It is recommended to drink 1.5-2 liters of water daily and replenish electrolytes promptly after exercise. Observing urine color should be light yellow, and dark urine indicates the need for hydration. Drinking light tea and lemon water can add fun, but avoid using sugary drinks instead of plain water.

6. Control caffeine intake

The recommended daily caffeine intake is no more than 400 milligrams. Excessive consumption of coffee may interfere with melatonin secretion and affect sleep quality. Avoid consuming caffeine after 3pm and choose alternatives such as South African national treasure tea. Sudden withdrawal of caffeine may cause headaches, it is recommended to gradually reduce intake rather than abruptly stop.

7. Managing stress

Chronic stress can lead to adrenal fatigue. Practicing 10 minutes of mindfulness meditation daily can lower cortisol levels. Writing stress diaries and cultivating hobbies can alleviate psychological fatigue. If necessary, seek professional psychological counseling. Long term high pressure may trigger thyroid dysfunction and other diseases.

8. Increasing iron intake

Iron deficiency anemia reduces hemoglobin oxygen carrying capacity. Animal liver and red meat have a higher absorption rate of heme iron, and vegetarians can combine vitamin C to promote non heme iron absorption. Women with excessive menstruation, pregnant women, and other high-risk groups for iron deficiency should have their serum ferritin levels regularly tested.

9. Moderate sun exposure

Sunbathing for 15-20 minutes before 10am can help with vitamin D synthesis. This sunshine vitamin is involved in energy metabolism, and its deficiency may lead to muscle weakness and chronic fatigue. When there is insufficient sunlight in winter, vitamin D levels can be detected and vitamin D3 supplements can be supplemented in moderation under the guidance of a doctor.

10. Avoid prolonged sitting

Getting up and moving for 3-5 minutes every hour can improve blood circulation. Micro movements such as using a standing desk or walking while answering a phone can burn heat. Maintaining the same posture for a long time can lead to muscle stiffness. It is recommended to set up mobile reminders to cultivate activity habits, and to do stretching exercises such as yoga after work.

When implementing energy enhancement programs, attention should be paid to individual differences, and it is recommended to gradually adjust lifestyle habits. Pay attention to regular and quantitative diet to avoid excessive dieting or overeating. The exercise plan should be matched with one's own physical ability level, and potential health problems such as thyroid function and blood sugar should be investigated if sustained fatigue occurs. Establishing a regular biological clock is crucial for maintaining energy stability, and a relatively fixed schedule should also be maintained on weekends. Recording daily energy fluctuations can help identify an individual's optimal sleep pattern, and if necessary, consult a nutritionist to develop a personalized plan.