Rest and recovery can feel like lost arts. Many of us work long days, whether in an office, a classroom or at home with a new baby (more of a 24/7 job), and still try to exercise, see friends and stay somewhat sane. Rest gets pushed aside and replaced with energy drinks, snacks from a packet and dark circles under our eyes. Hello, 3pm slump.
Our lives aren't slowing down anytime soon, and the to-do list still needs doing. So here are five ways to up your energy game so you can tackle that list, and then some.
1. Build meals around protein, fiber and healthy fats
Put the wrong fuel in a car and it doesn't run well, and your body is no different. Highly processed snacks like pretzels, candy and 100-calorie packs can leave you hungry again quickly. Meals and snacks that combine protein, fiber and healthy fats tend to keep you fuller for longer. Healthy fats like avocado, olive oil and nuts are a good place to start: add some to your morning smoothie, top your salad with avocado, or snack on nuts when you feel a slump coming on.
2. Make sleep non-negotiable
Getting less sleep has somehow become something to brag about, as if being exhausted proves you're doing something important. It's nothing to boast about. Sleep loss affects mood, focus and decision-making. Sleep experts recommend 7 or more hours a night for adults, even if that means cutting a study session short or moving a meeting. That is, if you want to get things done well. For more on why it matters, read 15 reasons to go to bed right now.
3. Move your body, even briefly
When you're tired, exercise can feel like the last thing you want, but it's one of the most reliable energy boosters there is. A meta-analysis of trials found that regular exercise increased feelings of energy and reduced feelings of fatigue compared with control groups. A brisk walk at lunch counts.
The original version of this list recommended dry brushing. It can feel invigorating, and if you enjoy it there's no harm in it, but there's no good evidence that it detoxifies, drains your lymphatic system or helps with weight loss.
4. Drink water through the day
Feeling sluggish can be a sign you need a drink. In a controlled study of young women, mild dehydration of about 1.4% of body weight worsened mood and increased fatigue, and made tasks feel harder. Keep a water bottle nearby and sip through the day. Warm water with lemon in the morning is a pleasant way to start, though it isn't a liver cleanse or a metabolism booster.
5. Check for a nutrient gap
If you're tired all the time despite sleeping and eating well, something else may be going on. Tiredness and weakness are common signs of iron deficiency and of vitamin B12 deficiency, and B12 can be harder to get on a plant-based diet. Ask your doctor about a blood test rather than guessing.
A multivitamin can help cover everyday gaps. Our plant-based multivitamin provides 20 essential nutrients in bioavailable forms to support healthy energy levels, and our vitamin B12 chewables deliver 1,500 mcg of bioactive methylcobalamin. If you take medication or are pregnant, check with your doctor first. For more possible causes, read why am I so tired all the time?
