Total Health

11 Ways To Improve Your Energy Levels

March 24th, 2024 by
Category: Dr Ruchi Adams Health & Wellbeing

Man performing energetic backflip

Embarking on a journey toward increased energy and improved well-being involves integrating a series of straightforward, yet impactful, habits into our daily lives. From navigating stress and managing workloads to engaging in regular physical activity and ensuring adequate rest, the nuances of our everyday practices have a profound effect on our health. Proper nutrition also plays a crucial role, emphasizing the importance of hydration and moderation in our consumption of caffeine, alcohol, and sugars. Additionally, the significance of maintaining social ties has been underscored, particularly in light of the isolation many experienced during global crises. Together, these elements form a comprehensive approach to enhancing vitality and promoting a healthier, more energized lifestyle.

Managing Stress

It’s undeniable that we all encounter stress in various forms, whether it’s an imminent work project, approaching finals in high school or university, or challenges in our personal lives that leave us feeling overwhelmed. The relentless presence of stress can deplete our natural energy reserves, leading to exhaustion and a proliferation of negative thoughts. To combat stress effectively, it’s crucial to distance oneself from the stressful situation, gather one’s thoughts, and seek tranquillity to clear the mind. In cases where emotions become overwhelming, engaging with a support group or consulting a psychologist can be essential in restoring balance to one’s life.

Reducing Your Workload

At times, we all might feel burdened by our workloads, facing tight deadlines for projects or needing to prepare presentations, leading to a sense of being swamped. This accumulation of tasks can exhaust us both mentally and physically, leaving us feeling energetically drained. To avoid feeling swamped, adopting strategies such as making a “To-Do” list can be beneficial. This approach allows you to concentrate on specific tasks that require completion, rather than attempting to multitask across activities with varying degrees of urgency and complexity. Additionally, seeking assistance from colleagues can provide an extra pair of hands, thereby distributing the workload more evenly and facilitating quicker completion.

Exercise Benefits

Engaging in regular physical activity is not only advantageous for overall health but also plays a significant role in enhancing energy levels. The consistent practice of exercise leads to an adaptation in your body, increasing its capacity for energy storage. Moreover, incorporating exercise into your weekly routine promotes improved sleep quality and recovery, which, in turn, makes you feel more revitalized and full of energy the following day.

Reducing or Quitting Smoking

It’s widely acknowledged, often emphasized in educational settings, that smoking poses serious health risks, including an increased likelihood of heart disease, cancer, infections, gum diseases, and chronic respiratory conditions. Chronic smokers might find themselves battling insomnia, a condition that gradually diminishes their energy levels. This sleep disruption often fuels a greater dependency on smoking, as nicotine’s stimulating properties can keep individuals awake, prompting them to interrupt their sleep to satisfy their cravings. Making the effort to reduce or cease smoking altogether represents a significant positive shift for both long-term smokers and those who have recently taken up the habit, promising an enhancement in energy levels and overall health.

Eat for energy

Food is something that most of us enjoy and is an excellent opportunity to experience different cultures & flavours. But sometimes, we can indulge ourselves a bit when it comes to eating food that could be healthier, which is often very heavy in oils or carbohydrates. Usually, after eating something like that, you may feel lethargic and want to sit down and digest the heavy meal that was just eaten. It’s ok to eat like this occasionally. Still, it’s essential to have food rich in nutrients and low in glycemic content (low amount of sugars) to help fuel the body with a slow release of energy being broken down from the food consumed. 

Incorporating Caffeine into Daily Life

For many of us, beginning the day with a cup of coffee, whether it’s from a cherished local cafe or our own carry mug, is a ritual. Coffee is a popular method for ingesting caffeine, helping to maintain alertness and energy for the day’s tasks. While the immediate effects of coffee, containing around 40 mg of caffeine per serving, include a surge in alertness and energy, it’s crucial to monitor caffeine intake. Consuming more than 400 mg of caffeine daily can lead to adverse effects such as anxiety, hypertension (high blood pressure), rhabdomyolysis (a condition involving the breakdown of muscle fibers), fatigue, and insomnia.

Limiting Alcohol Consumption

It’s commonplace to indulge in alcoholic beverages during social outings with friends; however, cutting back or completely abstaining from alcohol can have profound health advantages. Alcohol may give a temporary illusion of an energy boost, but it actually disrupts the normal functioning of neurotransmitters like dopamine and serotonin, crucial for mood and energy regulation. This interference often results in a subsequent drop in energy levels. Moderating your alcohol consumption can help sustain steadier energy levels and enhance your overall health.


Ensuring proper hydration is vital for our overall well-being and is instrumental in boosting our energy levels. Given that water constitutes 60% of an adult’s body mass and 65% for children, the significance of water to our bodily composition is undeniable. This fact underscores the necessity of staying hydrated, considering the substantial proportion of our body weight attributed to water.

Prioritizing Sleep

Achieving more sleep can be challenging but is essential for enhancing energy levels. Many of us have experienced the desire for mid-day naps following an early start. A sleep deficiency can leave us feeling depleted, sluggish, and more prone to irritability. While individual sleep needs vary, an average of 7 hours per night is generally recommended for optimal energy rejuvenation. To improve sleep quality, consider practices such as reducing screen time before bed, engaging in reading, or listening to soothing music to facilitate a smoother transition to sleep.

Reducing Added Sugars

Acknowledging our collective fondness for sweets, it’s important to understand the impact of high sugar consumption. Foods rich in added sugars can lead to a rapid spike in blood sugar, providing an immediate energy boost followed by a sharp decline, often leaving us feeling more fatigued than before. Awareness of the detrimental effects of excessive added sugar, including heightened risks of obesity and heart disease, empowers us to make healthier choices. Opting for alternatives with natural sugars can offer our bodies a more sustainable energy source, enhancing our energy management and overall health.

Maintaining Social Connections

Engaging in conversations or spending time with friends, family, and others is crucial for physical and mental health, becoming even more significant with age. Experiencing periods of social isolation can lead to feelings of fatigue and loneliness, significantly impacting one’s mood. The COVID restrictions highlighted the importance of social interactions, as limited face-to-face contact had a profound mental toll and fostered a sense of disconnection, despite technological advancements designed to mitigate these effects.



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