What are the 12 ways to increase energy

Improving energy can be achieved through adjusting dietary structure, optimizing daily routine, scientific exercise, and other methods, mainly including regular sleep, balanced diet, supplementing water, moderate exercise, controlling stress, supplementing iron, reducing refined sugar intake, consuming high-quality protein, increasing dietary fiber, moderate caffeine intake, ensuring vitamin B intake, adjusting breathing patterns, etc.

1. Regular sleep schedule

Maintaining 7-9 hours of high-quality sleep every day can help restore physical strength, and fixing sleep and wake times can stabilize the biological clock. Lack of sleep can lead to an increase in cortisol levels, affecting daytime energy. It is recommended to avoid using electronic devices before bedtime and create a dark environment. You can take a 20 minute nap in the afternoon to replenish energy.

2. Balanced diet

adopts a small meal multiple meal mode, consuming a mixed meal containing complex carbohydrates, proteins, and healthy fats every 3-4 hours. Whole grains, nuts, deep-sea fish and other foods can provide sustained energy and avoid blood sugar fluctuations caused by high glycemic index foods. Breakfast should account for over 30% of the daily energy intake.

3. Supplement Water

Dehydration can reduce blood volume and cause fatigue. The daily water intake should reach 30 milliliters per kilogram of body weight. After exercise, it is necessary to supplement electrolytes by drinking diluted salt water or coconut water. Observing the color of urine should be light yellow, and dark colors indicate the need for timely hydration.

4. Moderate Exercise

Doing 150 minutes of moderate intensity aerobic exercise per week can improve mitochondrial function, while brisk walking, swimming, and other exercises can promote endorphin secretion. Strength training can increase muscle glycogen reserves. It is recommended to perform major muscle group training every other day and replenish carbohydrates and protein in a timely manner after exercise.

5. Control Stress

Chronic stress can lead to adrenal fatigue, and cortisol can be reduced through meditation, deep breathing, and other methods. Practice mindfulness for 10 minutes daily to cultivate interests and shift attention. Social activities can promote the secretion of oxytocin and alleviate psychological fatigue.

6. Supplementing with iron

Iron deficiency anemia can reduce the oxygen carrying capacity of hemoglobin. Animal liver, red meat, spinach, and other foods are rich in heme iron. Vitamin C can promote iron absorption, while tea and coffee can inhibit iron absorption and should be taken intermittently. Women need to pay special attention to iron reserves after their menstrual period.

7. Reduce refined sugar

High sugar diet can cause sudden rise and drop in blood sugar, leading to reactive hypoglycemia. Choose low GI foods such as oats and quinoa instead of refined rice and white flour. The added sugar in processed foods consumes B vitamins, and the fructose in natural fruits needs to be controlled in daily intake.

8. Consuming high-quality protein

Tyrosine in protein can synthesize dopamine and norepinephrine, while eggs, whey protein, and beans provide complete amino acids. Consuming 20-30 grams of protein per meal can prolong satiety and avoid a cliff like drop in energy.

9. Increase dietary fiber

Soluble fiber slows down gastric emptying rate, while foods such as oats, apples, chia seeds, etc. maintain stable blood sugar levels. Daily intake of 25-30 grams of dietary fiber should be accompanied by sufficient water intake, as sudden large increases may cause gastrointestinal discomfort.

10. Moderate caffeine

Caffeine stimulates the mind by blocking adenosine receptors, with a daily intake not exceeding 400 milligrams. To avoid affecting sleep after 3pm, sensitive individuals can choose theanine in green tea for a mild awakening effect. Long term overdose can lead to tolerance.

11. Ensure that B vitamins participate in the tricarboxylic acid cycle energy metabolism. Whole grains, lean meat, and green leafy vegetables are rich in B1, B6, and B12. Alcoholics and vegetarians are prone to deficiency, and compound B vitamin supplements can improve metabolic fatigue.

12. Adjust breathing style

Abdominal breathing increases blood oxygen saturation, and 6-8 deep breaths per minute can activate the parasympathetic nervous system. Practicing the rhythm of inhaling through the nose for 4 seconds, holding the breath for 2 seconds, and exhaling for 6 seconds can quickly relieve acute fatigue. The implementation of energy management plans should be adjusted according to individual differences, and pathological factors such as thyroid dysfunction and sleep apnea should be investigated for long-term fatigue. Establishing a virtuous cycle of diet, exercise, and sleep is more effective than a single measure. It is recommended to keep an energy diary to track the improvement effect. Avoiding reliance on short-term stimuli such as energy drinks and improving cellular mitochondrial function from a lifestyle perspective is the key to sustained vitality. Individuals with special health conditions should develop personalized plans under professional guidance.