Are you tired of being tired all the time? If so, you’re not alone! It’s a common feeling for many of us. As a public school teacher, I remember my students used to say, “I’m tired!” My usual response? “Did you get enough sleep last night?” Sometimes, the kids were so tired after lunch that they’d nod off right at their desks. And you know what? I’d let them nap because they were no good to anyone in that state. But as adults, we can’t just nod off in the middle of a meeting (even though some of us may feel like it!). So, let’s dive into the importance of energy and what we can do to boost it, especially when a nap isn’t an option!
We all know how crucial sleep is, but let’s be real—life gets busy! There’s always something to do, somewhere to be. In today’s fast-paced world, being busy is just the way of life. There’s even a term for it at work now: “employee burnout.” It’s a legitimate reason to take a day off—you’re simply too tired. But why does this happen? Understanding energy levels, both mental and physical, is the key.
Understanding Mental and Physical Energy
Believe it or not, low mental energy directly impacts physical energy. Whether you’re feeling drained mentally or physically, it all starts in the brain—our command center, which is in charge of everything, from processing emotions to managing bodily functions. And if our brain isn’t up to par, the rest of our body will feel it, too.
Our brain burns glucose like muscles do, but unlike muscles, it can’t store it. This means when our mental fuel is running low, our entire body feels it. Even if we haven’t physically exerted ourself, mental exertion still burns calories and depletes energy. Ever worked on a challenging project all day without much physical movement but still felt utterly exhausted by the end? That’s the impact of low mental energy—brain fog, reduced cognitive function, and poor concentration all make it tough to perform at our best.
But here’s the good news: you can tweak our diet and lifestyle to give ourself that much-needed energy boost. Let’s dive into some practical ways to regain our spark!
Dietary Hacks for Boosting Energy
Let’s start with our diet. We all know we need a good foundation of nutrients, but did you know that two of the key vitamins for energy are B vitamins (or B complex) and Vitamin C? Yes, those two little powerhouses are vital for maintaining our energy levels!
Vitamin B helps convert the food you eat into energy and supports healthy brain function. But how do you get more of it? Here are some great sources:
- Black Beans: Great in salads or as a side dish.
- Brown Rice and Quinoa: Both are excellent bases for a hearty meal.
- Wild Rice: Adds a nutty flavor to dishes.
- Avocados: Perfect in salads, spreads, or on toast.
- Tuna: High in B vitamins, but be mindful of mercury levels.
- Fortified Cereals: Look for whole-grain, low-sugar options.
- Peanuts: A versatile snack loaded with B vitamins.
If you’re vegan, vegetarian, or follow a plant-based diet, focus on these B-rich foods, especially B12, which is mostly found in animal products. Make a concerted effort to get our B vitamins through these foods or consider supplementation.
Foods Rich in Vitamin C
When we think of Vitamin C, most of us immediately think of oranges. But did you know there are many other fruits and vegetables that are even richer in Vitamin C?
- Fruits: Pineapple, papaya, mangoes, strawberries, and even kiwis! Believe it or not, two kiwis can give you more Vitamin C than an orange.
- Vegetables: Bell peppers (especially the yellow ones), guava, Brussels sprouts, broccoli, kale, and cauliflower are all packed with Vitamin C.
- Low-Sodium Tomato Juice: An easy, refreshing way to get our Vitamin C fix!
For those who are diabetic or need to watch their sugar intake, focus on the vegetables for our Vitamin C. And don’t forget, smoothies are a fantastic way to get a whole bunch of these nutrients in one go. You might not eat a ton of pineapple or broccoli in one sitting, but you can certainly blend them up into a tasty smoothie!
Homemade Energy Snacks
Let’s talk about energy snacks. I’m a big fan of homemade, energy-boosting snacks because you control what goes into them. The basic formula is simple: pair a carbohydrate with a protein or unsaturated fats.
Why? The carbohydrate gives you a quick energy boost, while the protein or unsaturated fat helps sustain that energy longer. Here are a few ideas:
- Apple Slices with Peanut Butter: A classic combo that never disappoints.
- Grapes with Peanut Butter or Hummus: Don’t knock it until you’ve tried it!
- Veggie Dips: Dip celery, carrots, or cucumbers in hummus, guacamole, or an avocado dip.
- Whole-Grain Crackers: Pair with our favorite dips, but watch out for the sodium levels.
Don’t Forget Hydration!
Many people underestimate the power of water, but dehydration can make you feel tired, irritable, and unable to concentrate. So, keep that water bottle handy and sip throughout the day to maintain energy levels.
What About Caffeine?
Caffeine can be a bit controversial, but for those who can handle it, it’s a great option. Natural sources like coffee beans or tea are best, rather than sugary energy drinks. And remember, timing is key—too late in the day, and it could interfere with our sleep.
And for those looking for a new way to enjoy caffeine, I love the product Luminate by Juice Plus. It’s made with natural coffee beans and includes other ingredients that help you stay alert. Of course, it’s not for everyone—especially if you’re pregnant or breastfeeding—but if you’re part of the 90% of people who consume caffeine daily, this might be worth a try!
Lifestyle Hacks for Sustained Energy
We’ve covered diet, now let’s talk about lifestyle changes that can help you sustain energy throughout the day. Here are some hacks:
1. Prioritize Sleep
We all know the importance of sleep. Our body needs those 7 to 9 hours of rest each night to repair, renew, and reset.
2. Practice Deep Breathing Techniques
Deep breathing can be incredibly energizing. Slow, deep breaths with your mouth closed—aiming for 5 breaths per minute—can help calm our mind and rejuvenate our body.
3. Chewing Gum or Seeds
Chewing can make you more alert. My husband found that chewing sunflower seeds kept him awake on long drives. Whether you choose gum or seeds, give it a try next time you feel drowsy!
4. Cold Water Immersion
This might sound extreme, but trust me, it works! Cold water can shock our system awake. Splash your face with cold water, or if you’re feeling brave, end your shower with a couple of minutes of cold water. It’s invigorating and can really perk you up!
5. Movement
You don’t need a rigorous exercise routine to benefit from movement. Simple movements like taking the stairs, walking around the block, or even doing quick chores can get our blood flowing and give you a natural energy boost.
6. Social Engagement and Hobbies
Engaging with others or focusing on hobbies can stimulate our brain and keep you alert. Whether it’s having a lively conversation, solving puzzles, or diving into a craft, these activities help maintain mental energy.
Final Thoughts
When it comes to boosting our energy, you have more control than you think. Whether it’s tweaking our diet, drinking more water, or adding a few new habits to your daily routine, these small changes can make a big difference.
Sometimes, when I find myself procrastinating or hesitating, I have to remind myself: “Pee or get off the pot!” It’s a fun way to say, “Quit whining, quit complaining, and quit stalling!” That’s partly why I started the Keep Your Brain Sharp Program—to help you start doing what you’ve always wanted: taking better care of your brain.
If you’re looking for actionable ways to boost your energy and maintain your brain health, check out my website, KeepYourBrainSharp.com. You’ll find a range of free and paid resources, from products to practical tips. It’s worth a visit, I promise!
Learn More From Me
If you’re interested in learning more about this topic, or if you want advice that’s just right for you, consider attending one of my free Better Brain Masterclasses. These classes give you great tips and strategies for keeping your brain sharp as you get older. For more printable resources, be sure to check out my resource library and don’t forget to connect with our supportive community on Facebook. Together, we can make the most of every brain-boosting opportunity!
If you’re ready to take your brain health to the next level, consider joining the KYBS Partners Club, a monthly membership program that provides exclusive access to resources, recipes, and personalized support from me. I’d love to have you on board!
Your brain’s destiny is in your hands.🧠
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