Everyone gets tired sometimes. Whether it’s from life in general or a stressful week at work, life can cause a lack of energy. If having a lack of energy continues sometimes it can affect other areas of life such as family and work life. When you feel run down, it’s essential to find ways to get some energy back and feel like yourself again.
Going on the right diet can certainly help with that, and one diet that is working for many is the keto diet. This low carb, high fat diet is packed full of incredible benefits from losing weight to yes – you guessed it – feeling more energic. At first, you may experience what is known as the keto flu, which the Body Reboot book explains quite well, but after switching your body over to a fat burning body as opposed to burning glucose, you’ll receive a ton of health benefits. For example, the keto diet may help with diseases such as type 2 diabetes and Alzheimers.
Once you’re on the keto diet, you may still find yourself feeling run down from time to time, because it happens to all of us. But instead of giving up when you’re exhausted, stick to your diet and don’t give up yourself. You’re worth it. Check out some clever ways to boost your energy:
Harvard Health Publishing reminds us just how vital it is to stick to an exercise routine. Not only will it help you stretch your legs and feel better, but it should also encourage you to stick to your diet goals as well.
Stick to an exercise routine. Exercise can boost energy levels by raising energy-promoting neurotransmitters in the brain, such as dopamine, norepinephrine, and serotonin, which is why you feel so good after a workout. Exercise also makes muscles stronger and more efficient, so they need less energy, and therefore conserve ATP. It doesn’t really matter what kind of exercise you do, but consistency is key. Some research has suggested that as little as 20 minutes of low-to-moderate aerobic activity, three days a week, can help sedentary people feel more energized.
Magnesium is a valuable supplement to take, especially if you’re on the keto diet. Of course, it’s better to get your nutrients from the food you eat naturally, but if you don’t eat a lot of fish or nuts, a supplement might be a good idea. At least, that’s what WebMD recommends.
Eating a balanced diet can help ensure your vitamin and mineral needs are met. But if you still find yourself too pooped to pop, you could have a slight magnesium deficiency, Heller says.
“This mineral is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy,” Heller says. “So when levels are even a little low, energy can drop.”
In a study done at the Department of Agriculture's Human Nutrition Research Center in Grand Forks, N.D., women with magnesium deficiencies had higher heart rates and required more oxygen to do physical tasks than they did after their magnesium levels were restored. In essence, their bodies were working harder which, over time, says Heller, can leave you feeling depleted.
The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men. To make sure you're getting enough, Heller suggests:
Add a handful of almonds, hazelnuts or cashews to your daily diet.
Eat more fish, especially halibut.
Sleep is another factor that can affect your energy, which is why Dr. Axe recommends getting enough rest every night so that you can perform well on the job and give your all to your family. It’s hard to make it through the day when you’re sleep deprived. Plus, it’s also hard to stick to a diet. You need enough rest to think straight and stick to your goals! Keep the stress away, and hopefully, sleep will come to you. If it doesn’t, figure out other techniques that will help you relax such as exercising more or practicing yoga.
Can’t sleep? Spending your nights tossing and turning can definitely make you feel exhausted the next day. While you sleep, your body is restoring and repairing the day’s damage. Squeezing in more sleep is one of the easiest methods for how to get energy in the morning.
Here are some of my favorite tips:
Keep a consistent sleep schedule by going to bed and waking up at the same times each day, including weekends. This will help regulate your internal body clock.
Eliminate caffeine after 3 p.m. because the effects can last up to 12 hours.
Write out what’s stressing you out or keeping you up at night before heading to bed.
Women sometimes experience issues with their hormones, which is perfectly reasonable as their bodies change through the years. Men can undergo changes in their body as well. WebMD mentions that if energy seems to be an issue, it never hurts to get your thyroid tested. You can do this by heading to your doctor and requesting a thyroid blood test. The test will reveal if your thyroid function is okay and if it isn’t what steps you can take to improve your energy level.
It certainly won't provide an instant boost. But if you're constantly low on energy — especially if you feel sluggish even after a good night's rest — Heller says you should talk to your doctor about a blood test for thyroid dysfunction as well as anemia.
“Thyroid can be a particular problem for women — it often develops after childbirth and frequently during the perimenopause — but a simple blood test can verify if this is your problem,” says Heller. If you're diagnosed with low thyroid function, medication can bring your body back up to speed.
In anemia, says Heller, a reduction in red blood cells can mean your body isn't getting the level of oxygen necessary to sustain energy. So, you tire easily.
“This can sometimes occur during a woman's reproductive years, particularly if she has a very heavy menstrual cycle,” says Heller.
Of course, we all know how important a diet is when it comes to having energy. The keto diet can certainly help with that. Even though below Medical News Today mentions the number of calories to consume to stay healthy, keep in mind on the keto diet it’s not all about the amount of calories you consume but rather your macros. For the most part, the macronutrient ratio fits within the following ranges: 60-75% of calories from fat (or even more), 15-30% of calories from protein, and. 5-10% of calories from carbs. In other words, it’s important to make sure you’re eating enough fat to stay in ketosis to maintain energy and feel incredible.
One of our main sources of energy is, of course, the food we eat. So, if we want to keep our energy levels up, we must eat healthfully and try to integrate the most nutritious foods in our diets. We measure the energy that we can derive from foods in calories.
If we don't consume enough calories our bodies may feel tired, as they don't have enough “fuel” to run on. At the same time, however, if we get too many calories, there's a system overload, and we may end up feeling sluggish.
So, in order to feel fresh and ready for action, we must learn to maintain a balance in terms of our calorie intake.
Official guidelines from the Office of Disease Prevention and Health Promotion for 2015–2020 suggest that women should have a calorie intake of 1,600–2,400 per day, and men of 2,000–3,000 per day. The exact amount varies depending on age, body weight, and height.
But energy is not just about the amount of calories; it's also about their quality. Some foods provide an energy kick but have little or no nutritional value. This means that they will not support a healthful energy reserve and may harm you in the long-term.
Such foods are a source of so-called empty calories, and they typically include processed and ultra-processed products, such as candy, chips, and soda.
If you like to snack, Everyday Health recommends sticking with the healthy snacks, which is what the keto diet is all about anyway. Grab something that’s healthy, and that will also boost your energy. An example of a few healthy keto snacks is beef sticks, a hand full of nuts, an avocado, or some string cheese.
Smart snacking doesn’t just improve your day-to-day functioning, it can be part of a plan for a longer, healthier life overall. Better daily choices can curb cravings, which can help keep your weight down, which in the long term can protect you from heart disease, diabetes, and other conditions.
At the time of writing this post, we're currently giving away free copies of the Body Reboot book because it's our mission to increase awareness and to help people lose weight and get healthy! If you help us cover the cost of shipping, we’ll send a copy to your door FREE. Go over to this page to see if there are any copies left.
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Discover how to activate your body's “Reboot Switch” that flips on a fat burning inferno so you can finally get healthy and achieve your weight loss goals!