Five ways to boost your energy

We’ve sprung forward. Now here are some ways to add some spring to your step as most of the nation is transitioning to warmer weather and, with it, the opportunity to get outside more often for walks, gardening and other forms of movement.

Get your ZZZZs. Getting enough sleep is critical for energy. Also critical is the quality of sleep you’re getting nightly. If your body isn’t able to adequately repair itself and get the recovery it needs during sleep, it won’t function as well, tanking your energy levels. If you have difficulty getting good sleep, try a power nap during the day for a refresh; research shows that 10 to 30 minutes is the sweet spot. For tips on how to sleep well, reference the January 2024 American Legion Magazine fitness column.

Improve diet. Poor nutrition is a leading cause of low energy. Reducing or — better yet — eliminating processed foods and eating a diet full of colorful fruit and vegetables is key. Make sure to get adequate levels of fish oil, vitamins D and B12, which aid in energy metabolism. Blood sugar management is paramount to improving energy levels; consider supplementation if your levels are low. Reducing sugar and starch consumption is vital to reducing glucose spikes and crashes that zap energy. Also, alcohol is a major sleep disruptor. Reducing intake can lead to better quality sleep.

Cut caffeine. Caffeine is generally considered safe in low to moderate amounts. Excessive caffeine consumption can lead to increased heart rate and heart palpitations, fatigue from post-consumption crash, anxiety, and insomnia.

Try heat and cold therapies. Cold therapies like cryotherapy, cold-water plunges or even a cold shower have long been used as a health hack to reset your nervous system, reduce stress and improve energy metabolism. Similarly, heat therapies like saunas and hot tubs help flush out toxins from your lymph system and increase your blood circulation and blood flow to the brain. They also release heat shock proteins, which work as a repair mechanism and boost your immune system. Heat and cold therapies help reduce stress and increase energy levels through hormesis, an adaptive response to intermittent bursts of lifestyle and environmental stressors that improves body-systems function. Essentially, those small stressors shock your body to bounce back even stronger.

Keep moving. If you’re feeling sluggish, getting up and moving can be a powerful booster. It could be as simple as stretching, going for a walk, dancing around the house, or doing some jumping jacks, push-ups or body-weight squats. To get the most out of your movement, time it around eating. Studies show that walking after a meal reduces lethargy and improves glucose responses.

Keep moving: If you’re feeling sluggish, getting up and moving can be a powerful booster to your energy. It could be as simple as stretching, going for a walk, dancing around the house, or doing some jumping jacks, pushups, or body weight squats. To get the most of your movement, time it around eating. Studies show that walking after a meal reduces lethargy and improves glucose responses.