About ten years ago, Dr. Amy Shah frequently felt exhausted despite being busy as a working mom of two. She refused to accept this as the norm, leading her to write I’m So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life in 2021. Her research showed that having a full schedule doesn’t mean you must feel drained daily. There are natural ways to boost your energy without relying on espresso every morning. Alongside a clinical psychologist and a leadership coach, Shah explains how to overcome daily tiredness and enhance energy levels.
Go for a Gut-Happy Diet
Dr. Amy Shah emphasizes the importance of a diversified diet to maintain gut health. Nutrient-dense, high-fiber foods like avocados, seeds, nuts, and cruciferous vegetables, as well as lean cuts of meat like fish, should be included.
The food you consume, along with your gut bacteria, influences energy levels. They can assist in producing energy-giving hormones like serotonin or trigger inflammation, which redirects energy from physical and mental activities. For more sustained energy, focus on gut health.
- Choose high-fiber foods: Improve digestion, boost metabolism, and support serotonin production with foods like blueberries, avocados, leafy greens, seeds, nuts, and cruciferous vegetables.
- Avoid sugary, caffeinated drinks: They cause spikes in blood sugar and cortisol, followed by crashes. They may offer a quick burst of energy but result in increased tiredness.
- Steer clear of processed meats: Linked to inflammation and health issues like cancer and high blood pressure. Opt for lean, organic meats like hormone-free chicken or grass-fed beef.
Supercharge Your Circadian Rhythm
Synchronizing your body’s internal clock boosts energy, enhances mood, and improves cognitive performance. If waking up is challenging, it might be time to reset your circadian rhythm.
- Early morning sunlight exposure: Helps stop melatonin production, prompting your body to wake up.
- Align your eating schedule: Eat during daylight hours and give your digestive system a night-time break. Avoid eating three hours before bed to ensure a 12-hour gap between eating periods for gut rest.
Charge Your Emotional Battery
Fresh energy isn’t just physical; mental rejuvenation is crucial too. Here are some ideas to boost motivation and enthusiasm daily.
- Daily de-stress: Engage in stress-relief activities like journaling every day. Clinical psychologist Enmanuel Mercedes suggests this replenishes your energy reserves.
- Pursue hobbies: Leadership coach Karen Walrond notes that hobbies offer a burst of exhilaration when learning something new. Hobbies can reduce stress, enhance social connections, and instill a sense of wonder.
Engaging in self-care through hobbies, as Walrond advocates, can help maintain energy levels and promote longevity and well-being.