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High levels of stress IImprove make you feel tired and drained. Finding ways to minimize leveps stress can help eergy up your energy levels. Regular kevels is important lveels reducing your risk of chronic diseases, including heart disease, type 2 diabetes, and obesity According mentwl one small study, university students energh participated in a low intensity running elvels 3 times Hypoglycemic unawareness awareness week for 6 weeks experienced significant improvements in fatigue and levvels quality, compared with a control group Another study wnergy employees with high Body fat measurement of work-related lebels showed that participating in a 6-week exercise program improved the Mindful weight loss factors Detoxification and stress relief :.
To incorporate exercise into your day, try getting away from Vegan BBQ recipes desk and going for a walk on your lunch break, levela the I,prove instead of the enegry, or walking to work Imorove school instead of driving.
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Smoking Essential nutrient-rich staples negatively affect multiple health aspects and may increase the risk of numerous chronic conditions Over time, this can reduce the amount of oxygen transported throughout your body, making you feel tired If you regularly smoke, quitting may be associated with many health benefits, including increased energy levels Some people find it helpful to switch cigarettes for a nicotine replacement, like gum, patches, or lozenges They can point you in the direction of the support services that will suit you best.
Smoking can reduce the efficiency of your lungs and make you feel tired. Quitting smoking is great for both your energy levels and your overall health.
Drinking alcohol can have a sedative effect and may make you feel drowsy and relaxed However, regularly drinking alcohol before bed can reduce the quality of your sleep 20 Alcohol can also act as a diuretic, meaning that it increases the production of urine.
Therefore, if you have a few drinks right before bed, it could interrupt your sleep by causing you to wake up in the middle of the night The Centers for Disease Control and Prevention CDC defines moderation as one drink per day for women and two per day for men If you have a hard time limiting your intake of alcohol or would like additional support, consider reaching out to a healthcare professional for more guidance.
This article also provides detailed tips and resources. Alcohol can make you feel drowsy, but it can also interfere with the quality of your sleep. If you drink regularly, limiting the amount of alcohol you consume could help increase your energy levels. Following a well-rounded diet can not only reduce your risk of several chronic conditions but also significantly affect your energy levels 24 Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best.
On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health 26 Additionally, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention 2829 This is because severe dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which could take a toll on your energy levels 31 Following a healthy diet can benefit both your health and your energy levels.
When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before.
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 Eating large amounts of added sugar may also increase your risk of obesity, type 2 diabetes, and heart disease, so limiting your intake of added sugar can benefit both your energy levels and your health 36 If you want to satisfy your sweet tooth while keeping your energy levels more stable and reducing fatigue, try trading foods high in added sugar for:.
Eating foods high in sugar may lead to chronic diseases, including obesity, type 2 diabetes, and heart disease. Consider minimizing your intake and focusing on eating whole foods instead. Drinking enough water is incredibly important for several aspects of health.
In particular, dehydration can have a huge effect on your brain function, mood, energy levels, and more 38 For example, one small study found that acute dehydration significantly increased the perception of fatigue and impaired muscular performance in athletes As a general rule, try drinking water whenever you feel thirsty to ensure that you stay hydrated.
Additionally, keep in mind that older adults may not always feel thirsty when they need water. As such, they may need to make a conscious effort to drink more throughout the day to stay hydrated Dehydration can make you feel tired.
In fact, social isolation can cause low mood and tiredness, especially as you age Some research even indicates that having stronger social support could be associated with improvements in physical and mental health as you age 434445 If you feel tired and in low spirits, it can be helpful to try socializing with friends, joining a club or class, volunteering, or finding a new hobby that gets you out and about.
Getting out of the house and mingling with other people is beneficial for both your energy levels and your health. Try organizing social activities with your friends, volunteering, or starting a new activity by joining a club or class. However, drinking enough water, following a balanced diet, getting enough sleep and exercise, and being sociable can benefit both your energy levels and your overall health.
Reach out to a trusted healthcare professional for additional guidance and advice to help increase your energy levels. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.
This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Brain fog is a symptom of another medical condition. Chronic inflammation refers to a response by your immune system that sticks around long after infection or injury.
Learn the common symptoms and…. Inflammation is one way your body fights infection, injury, and disease. Sometimes inflammation can become a painful problem.
Your doctor can perform…. What is oxidative stress, and why does it matter? We explain how this imbalance affects your body and ways to prevent it.
A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 9 Natural Ways to Boost Your Energy Levels. Medically reviewed by Kim Rose-Francis RDN, CDCES, LDNutrition — By Rachael Ajmera, MS, RD and Helen West, RD — Updated on May 9, Get more sleep.
Reduce stress. Move more. If you smoke, consider quitting. Limit alcohol. Eat a nutritious diet. Limit added sugar. Stay hydrated. Connect with people.
The bottom line. Was this helpful?
: Improve mental energy levels| The Mental Health Benefits of Exercise | Tech-free breaks also increase vigor and reduce emotional exhaustion. For example, one small study found that acute dehydration significantly increased the perception of fatigue and impaired muscular performance in athletes Stay connected with BetterUp. This causes you to be in a constant state of panic or worry about the future. Louis A. |
| Use your mental energy wisely — Dr. Daya Grant | The single most effective way to improve your sleep is to black out your room. Light degrades melatonin, one of the hormones that makes you sleepy and triggers cellular repair while you sleep. Check out this guide to sleep hacking for more ways to increase deep sleep. Most of the hacks are free and you can start them tonight. A high-fat, low-carb diet keeps your blood sugar stable and low so you have steady energy throughout the day. Make sure you get plenty of polyphenols as well. Polyphenols are powerful anti-inflammatory compounds that you find in coffee, tea, chocolate, and colorful vegetables and fruits. Polyphenols improve memory and decrease brain inflammation. Check out the complete one-page Bulletproof Diet Roadmap for a complete guide to brain-building foods you should eat and energy-sapping foods you should avoid for improved focus and brain power. Pushing yourself physically makes you mentally fit, too: it creates brand new neural mitochondria and makes your existing mitochondria more efficient at producing energy. Stress burns up a huge amount of energy. It also physically changes parts of your brain that regulate attention and focus. Two great options for managing stress are:. Nootropics also called smart drugs are compounds that improve cognitive function. You can use nootropics to enhance everything from memory to sustained attention to faster mental turnover. Brain Octane Oil is a great introductory nootropic; it rapidly converts to ketones that your brain can use for fuel. Unfair Advantage is another good option. It supports your brain mitochondria and promotes the growth of new ones for improved mental energy. For a more complete list of nootropics, including benefits, side effects, sources, and dosages, check out the Bulletproof guide to nootropics. And for a comprehensive look at brain hacks that enhance cognitive function and help you build a stronger brain, pick up a copy of Head Strong. In a world increasingly fascinated with brain health, the emergence of brain training devices has sparked a new wave of interest in cognitive enhancement. Science and technology. Receive weekly biohacking tips and tech by becoming a Dave Asprey insider. How to Improve Focus and Boost Brain Power, According to Science. If you feel burnt out at the end of the day or you have trouble focusing, use these hacks to increase your mental energy and productivity. The judgments people then make about how likely they are to attain the desired future are activating, and the energy mobilization can be measured physically in tests of hand-grip strength. Further, Oettingen finds, mental contrasting gives rise to a universal arousal state in which energy is transferrable to mental tasks wholly unrelated to the fantasy that birthed it. The Energy Pantry Day in, day out, most mental energy is acquired from without—from diet. Macronutrients—proteins, carbohydrates, fats—are essential. So is the entire panoply of micronutrients. As the energy powerhouse that it is, the brain definitely needs a steady supply of them all. Many people reach for dietary supplements designed to boost mental energy. Most important for brain activity are B vitamins, vitamins C and D, omega-3 fatty acids, and magnesium. By Hara Estroff Marano published July 5, - last reviewed on August 16, Share. Illustrations by Ed Levine. Back Psychology Today. Back Find a Therapist. Get Help Find a Therapist Find a Treatment Centre Find Online Therapy Members Login Sign Up Canada Calgary, AB Edmonton, AB Hamilton, ON Montréal, QC Ottawa, ON Toronto, ON Vancouver, BC Winnipeg, MB Mississauga, ON London, ON Guelph, ON Oakville, ON. Back Get Help. Mental Health. Personal Growth. Family Life. View Help Index. Do I Need Help? Meanwhile, people take for granted what fuels their capacity to work—their energy. Increasing that capacity is the best way to get more done faster and better. Time is a finite resource, but energy is different. It has four wellsprings—the body, emotions, mind, and spirit—and in each, it can be systematically expanded and renewed. In this article, Schwartz, founder of the Energy Project, describes how to establish rituals that will build energy in the four key dimensions. Rejecting the role of a victim and instead viewing events through three hopeful lenses defuses energy-draining negative emotions. Avoiding the constant distractions that technology has introduced increases mental energy. And participating in activities that give you a sense of meaning and purpose boosts the energy of the spirit. The new workday rituals succeed only if leaders support their adoption, but when that happens, the results can be powerful. A group of Wachovia Bank employees who went through an energy management program outperformed a control group on important financial metrics like loans generated, and they reported substantially improved customer relationships, productivity, and personal satisfaction. |
| Mental Energy: What It Is and How to Boost It | Do you tend to it proactively? Drugs that may increase mental energy include caffeine , modafinil , psychostimulants like amphetamines and methylphenidate , and corticosteroids like hydrocortisone and dexamethasone. Do you ever realize that the last 30 minutes of work were entirely unproductive? Sleep deprivation may decrease mental energy in an exposure-dependent manner. Mental energy is an abstract concept that is often misunderstood and overlooked. Accomplishing even the smallest fitness goals will help you gain body confidence and improve how you think about yourself. |
| Use your mental energy wisely | Do you tend to it proactively? Most of us pay more attention to our physical energetic needs rather than our mental ones. They contribute to each other, of course, so by taking care of one, you are also benefiting the other. But, our brain is a critical organ that affects every aspect of our existence, so perhaps it deserves more attention than it gets. As is the case with our physical energy, our mental energy reserves increase and decrease throughout the day. The key is to refuel when the tank is ¼ full instead of waiting until you hit empty. Before I offer a few suggestions, reflect on how you typically refuel - and when. Do you ever realize that the last 30 minutes of work were entirely unproductive? Do you serve your family until you feel impatient and irritable? When you finally zoom out and decide to make a shift, what do you do? Do you go outside for a short walk, take a few deep breaths, or maybe even close your eyes for a few minutes? Check out this guide to sleep hacking for more ways to increase deep sleep. Most of the hacks are free and you can start them tonight. A high-fat, low-carb diet keeps your blood sugar stable and low so you have steady energy throughout the day. Make sure you get plenty of polyphenols as well. Polyphenols are powerful anti-inflammatory compounds that you find in coffee, tea, chocolate, and colorful vegetables and fruits. Polyphenols improve memory and decrease brain inflammation. Check out the complete one-page Bulletproof Diet Roadmap for a complete guide to brain-building foods you should eat and energy-sapping foods you should avoid for improved focus and brain power. Pushing yourself physically makes you mentally fit, too: it creates brand new neural mitochondria and makes your existing mitochondria more efficient at producing energy. Stress burns up a huge amount of energy. It also physically changes parts of your brain that regulate attention and focus. Two great options for managing stress are:. Nootropics also called smart drugs are compounds that improve cognitive function. You can use nootropics to enhance everything from memory to sustained attention to faster mental turnover. Brain Octane Oil is a great introductory nootropic; it rapidly converts to ketones that your brain can use for fuel. Unfair Advantage is another good option. It supports your brain mitochondria and promotes the growth of new ones for improved mental energy. For a more complete list of nootropics, including benefits, side effects, sources, and dosages, check out the Bulletproof guide to nootropics. And for a comprehensive look at brain hacks that enhance cognitive function and help you build a stronger brain, pick up a copy of Head Strong. In a world increasingly fascinated with brain health, the emergence of brain training devices has sparked a new wave of interest in cognitive enhancement. Science and technology. Receive weekly biohacking tips and tech by becoming a Dave Asprey insider. How to Improve Focus and Boost Brain Power, According to Science. If you feel burnt out at the end of the day or you have trouble focusing, use these hacks to increase your mental energy and productivity. Your brain mitochondria make ATP, the energy that fuels your brain activity. You can deepen your reserves of mental energy aka brain power by hacking your planning, decision fatigue, sleep, food, workouts, supplements, and more. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. August 30, Surprising ways to get more energy including stress relief and healthy eating Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Here are nine tips: 1. Control stress Stress-induced emotions consume huge amounts of energy. Lighten your load One of the main reasons for fatigue is overwork. Exercise Exercise almost guarantees that you'll sleep more soundly. Avoid smoking You know smoking threatens your health. Restrict your sleep If you think you may be sleep-deprived, try getting less sleep. Here's how to do it: Avoid napping during the day. The first night, go to bed later than normal and get just four hours of sleep. If you feel that you slept well during that four-hour period, add another 15—30 minutes of sleep the next night. As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights. Eat for energy Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Use caffeine to your advantage Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. Limit alcohol One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. |
| How to improve focus and mental energy | Mental energy is not well-defined, and the scientific literature on mental energy is quite limited. Eating foods high in sugar may lead to chronic diseases, including obesity, type 2 diabetes, and heart disease. Regular exercise is one of the best tools to minimize the effects of mental fatigue. Various studies and research have shown that practicing mindfulness techniques can enhance mental clarity and focus. Aerobic and muscle-strengthening workouts also help treat fibromyalgia and prevent other health conditions. Try going to bed earlier and reducing screen time before bed. |
Improve mental energy levels -
In many cases, it may not be possible to completely remove sources of stress from your life. However, if you are able to reduce your stress levels , it could help bump up your energy.
Strategies to increase your energy levels in the moment include taking some time for yourself to relax, reading, or going for a walk. You could also try mindfulness or meditation techniques , which may reduce anxiety 8 , 9 , Read this article for more information on finding mental health care.
High levels of stress can make you feel tired and drained. Finding ways to minimize lifestyle-related stress can help keep up your energy levels. Regular exercise is important for reducing your risk of chronic diseases, including heart disease, type 2 diabetes, and obesity According to one small study, university students who participated in a low intensity running program 3 times per week for 6 weeks experienced significant improvements in fatigue and sleep quality, compared with a control group Another study in employees with high levels of work-related fatigue showed that participating in a 6-week exercise program improved the following factors 15 :.
To incorporate exercise into your day, try getting away from your desk and going for a walk on your lunch break, taking the stairs instead of the elevator, or walking to work or school instead of driving.
If you live a sedentary lifestyle and feel low on energy, participating in regular exercises, like walking, running, or cycling, can boost your energy levels.
Smoking can negatively affect multiple health aspects and may increase the risk of numerous chronic conditions Over time, this can reduce the amount of oxygen transported throughout your body, making you feel tired If you regularly smoke, quitting may be associated with many health benefits, including increased energy levels Some people find it helpful to switch cigarettes for a nicotine replacement, like gum, patches, or lozenges They can point you in the direction of the support services that will suit you best.
Smoking can reduce the efficiency of your lungs and make you feel tired. Quitting smoking is great for both your energy levels and your overall health.
Drinking alcohol can have a sedative effect and may make you feel drowsy and relaxed However, regularly drinking alcohol before bed can reduce the quality of your sleep 20 , Alcohol can also act as a diuretic, meaning that it increases the production of urine.
Therefore, if you have a few drinks right before bed, it could interrupt your sleep by causing you to wake up in the middle of the night The Centers for Disease Control and Prevention CDC defines moderation as one drink per day for women and two per day for men If you have a hard time limiting your intake of alcohol or would like additional support, consider reaching out to a healthcare professional for more guidance.
This article also provides detailed tips and resources. Alcohol can make you feel drowsy, but it can also interfere with the quality of your sleep. If you drink regularly, limiting the amount of alcohol you consume could help increase your energy levels. Following a well-rounded diet can not only reduce your risk of several chronic conditions but also significantly affect your energy levels 24 , Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best.
On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health 26 , Additionally, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention 28 , 29 , This is because severe dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which could take a toll on your energy levels 31 , Following a healthy diet can benefit both your health and your energy levels.
When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before.
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 , Eating large amounts of added sugar may also increase your risk of obesity, type 2 diabetes, and heart disease, so limiting your intake of added sugar can benefit both your energy levels and your health 36 , If you want to satisfy your sweet tooth while keeping your energy levels more stable and reducing fatigue, try trading foods high in added sugar for:.
The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.
If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping.
This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here's how to do it:. Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.
Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero. Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind.
But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch.
The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.
What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink.
It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue. For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.
Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. The new workday rituals succeed only if leaders support their adoption, but when that happens, the results can be powerful.
A group of Wachovia Bank employees who went through an energy management program outperformed a control group on important financial metrics like loans generated, and they reported substantially improved customer relationships, productivity, and personal satisfaction.
The science of stamina has advanced to the point where individuals, teams, and whole organizations can, with some straightforward interventions, significantly increase their capacity to get things done.
When we met him a year ago, he was working to hour days, felt perpetually exhausted, and found it difficult to fully engage with his family in the evenings, which left him feeling guilty and dissatisfied.
He slept poorly, made no time to exercise, and seldom ate healthy meals, instead grabbing a bite to eat on the run or while working at his desk. Manage Your Energy, Not Your Time. by Tony Schwartz and Catherine McCarthy. Greg Mably.
A version of this article appeared in the October issue of Harvard Business Review. Read more on Burnout or related topics Personal productivity , Managing employees and Personal strategy and style.
Endrgy the demands of the workplace keep rising, many Ac measurement units respond by putting Ac measurement units ever longer mentql, which inevitably Immune-boosting vitamins to burnout that costs Fat distribution and race/ethnicity the endrgy and Im;rove employee. Meanwhile, people take for Ipmrove what fuels their capacity to work—their energy. Increasing that capacity is the best way to get more done faster and better. Time is a finite resource, but energy is different. It has four wellsprings—the body, emotions, mind, and spirit—and in each, it can be systematically expanded and renewed. In this article, Schwartz, founder of the Energy Project, describes how to establish rituals that will build energy in the four key dimensions.
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