Small pockets of meditation throughout hgih day Malntaining help Maintaining high energy maintain your energy eneggy it starts to feel depleted. This is because high sugar foods cause a sharp spike in blood sugar levels, followed by a crash as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells 33 Written by Dr.

Maintaining high energy -

Mind-body techniques for more energy Listen to music. A study published in the journal Psychology of Music found that workers who listened to music were more productive and creative than those who didn't. The research indicated the music boosted participants' moods, which may have increased their energy levels.

Breathe deeply. Deep breathing exercises can relieve energy-draining anxiety and stress , and boost oxygen flow to your body. De-clutter your home or office.

Excess clutter can put your senses in overdrive, which can sap energy. Even tackling a small space, such as your desk or bathroom counter can give you a sense of calm and accomplishment.

Get a good night's rest. If you aren't getting at least seven hours of sleep a night, even superfoods and exercise won't help you function at peak performance. For best results, go to sleep and wake up at the same time each day, even on the weekends.

This practice helps maintain your body's natural circadian rhythm, which can leave you feeling more rested and energized. What to eat and drink for more energy Eat breakfast.

Be prepared by bringing healthy snacks from home so you aren't tempted to hit the vending machine during your 2 p. Find the right meal schedule. Keeping a food journal can help you identify patterns of hunger and dips in energy. There is a lot of confusion about carbohydrates and many people think carbs are the enemy," she says.

They may provide a quick jolt of energy, but leave you in a slump shortly thereafter. Drink up! Dehydration can decrease your mental and physical performance. Aim for at least eight 8-ounce glasses of water each day. Best exercises for more energy Work up a sweat.

This is a normal response, but it can be harmful long-term if blood sugar is rising too high or crashing too quickly after eating. When your blood sugar dips too low or spikes too high, you will notice changes in energy levels, among other symptoms like hunger, irritability, and difficulty concentrating.

Unpublished research by ZOE scientists and their colleagues found that eating a lot of sugar at breakfast leads to lower energy levels later in the day.

Sugary drinks and snacks may cause drastic swings in blood sugar and can lower energy levels as a result. Eating more complex carbohydrates , particularly from plant sources, can help control blood sugar levels. This includes foods like whole grains, fruits, vegetables, seeds and nuts, and legumes.

Ultra-processed foods are high in added sugar, salt, unhealthy fats, and chemical additives. Ultra-processing also affects the food matrix and makes foods very easy to digest. This can lead to big blood sugar peaks followed by dips.

Eat more whole foods to improve your energy levels and reserve those ultra-processed sugary foods for the occasional treat. Drink water to feel better. Dehydration can cause feelings of tiredness and changes in mood. Caffeine increases feelings of alertness. The benefits of coffee stretch beyond your energy levels.

Your coffee consumption is also associated with greater microbiome diversity. Be sure to cut your caffeine intake in the afternoon, as it can negatively affect sleep for many. Coffee also comes with a host of other health benefits, which we have rounded up in this article. Both how much and how well you sleep are important for good energy levels.

Poor sleep can affect energy levels due to changes in appetite and cravings the next day. Unpublished research by ZOE scientists and their colleagues found that when people sleep longer and get better quality sleep, their energy levels are higher the next day.

Even if you are struggling to get enough rest, there are ways to improve the quality of your sleep. Research by ZOE scientists found that going to sleep earlier is better for your blood sugar control the next morning and helps avoid blood sugar spikes.

Removing stress completely from your daily life is certainly not realistic. However, addressing your stress levels with positive coping behaviors is paramount to long-term health. Stress can negatively impact gut health. The vagus nerve runs from the brain to the gastrointestinal tract and may play a role in connecting the gut microbiome to your stress response.

Exercise can boost energy and relieve fatigue. Getting minutes of moderate physical activity each week is recommended for long-term health.

These minutes of activity can be divided throughout the week to be more manageable. ZOE's PREDICT research program also found that people who exercise regularly have fewer blood sugar spikes.

From our other research, we know that blood sugar peaks and dips are related to how energetic you feel, so exercising may give you more energy by reducing blood sugar peaks. Exercise also positively impacts sleep which, in turn, boosts energy levels. Researchers have linked drinking alcohol to poor energy levels, especially the day following consumption.

Alcohol may also impair sleep quality , increase the stress hormone cortisol , and cause mood changes. Enjoy alcohol in moderation to avoid low energy levels.

In one study , smokers were less active and reported increased levels of fatigue, compared with non-smokers. The smokers also said that they lacked motivation to be more active.

If you currently smoke, finding support to quit will improve your overall health and can boost your energy levels. How much energy you have is personal and likely down to a combination of your diet, how much you exercise, your sleep, and — to some extent — your genes.

You can change your energy levels by changing your lifestyle. Limit ultra-processed foods, reduce alcohol, and quit smoking. To boost your energy, prioritize your sleep, water intake, and physical activity, and identify the best methods for you to cope with stress. The ZOE at-home test kit analyzes your blood sugar and blood fat responses, as well as your gut microbiome, to help you find the best foods for your body and your energy levels.

Take our free quiz to find out more. Caffeine effects on systemic metabolism, oxidative-inflammatory pathways, and exercise performance. Nutrition Research. Cognitive performance and dehydration. Journal of the American College of Nutrition. Combined and isolated effects of alcohol intake and one night of sleep deprivation on mood states, hormonal and inflammatory responses in healthy male adults: a crossover randomized controlled trial.

The Chinese Journal of Physiology. Exercise and sleep: a systematic review of previous meta-analyses. Journal of evidence-based medicine. Mild dehydration impairs cognitive performance and mood of men.

The British Journal of Nutrition. Physical activity and feelings of energy and fatigue: epidemiological evidence.

There Manitaining many ways to increase your energy and Energy-boosting ingredients fatigue. Staying hydrated, hkgh personal relationships, and limiting alcohol are just a few strategies Maintaining high energy enerby. Fortunately, hifh Maintaining high energy plenty Iron recycling methods healthy actions you energu take to reduce fatigue Maintaibing boost jigh energy levels. Maintaining high energy fact, making a few Maintaining high energy changes to your daily routine can significantly affect how energetic you feel, along with many other aspects of your health. Many people cut into hours that should be spent in bed, such as pushing back bedtime to meet a deadline or study for an exam. Not getting enough sleep can drain your energy levels, leaving you feeling lethargic, grumpy, and tired the next day 1. Although the amount of sleep a person needs can vary slightly, experts generally recommend aiming for at least 7 hours of sleep per night to boost energy levels and support overall health 2.