Enhance Your Energy Levels Naturally This January Via Gardenuity
Starting the new year brings hope for change and opportunities for growth, and one area that many people focus on is increasing their energy levels. At Gardenuity, they encourage small and sustainable changes for growth, and we've compiled a list of practical adjustments to help you boost your natural energy levels over time without relying on artificial stimulants.
Creating healthy habits is crucial for a strong foundation, especially in unexpected situations. Taking it slow and giving oneself time to settle into new habits is recommended. Here are some key practical changes to consider:
1. Prioritize quality sleep: Maintain consistent sleep schedules, create a dark, quiet, cool bedroom, and limit naps to avoid disrupting nighttime rest.
2. Manage stress and cortisol levels: Engage in brief mindfulness practices like 5-minute breathing exercises, meditation, journaling, or walking in nature to reduce energy-draining chronic stress.
3. Stay physically active: Incorporate gentle exercises such as walking, dancing, or light strength training into your daily routine to build muscle mass, improve circulation, and enhance mitochondrial energy production.
4. Support gut health: Eat fermented foods, prebiotic fibers, and a variety of colorful fruits and vegetables to improve nutrient absorption and metabolism.
5. Time caffeine intake strategically: Consume caffeine 30-60 minutes before workouts but avoid it within 6-8 hours of bedtime to prevent sleep disruption.
6. Get sunlight exposure: Regulate circadian rhythms and boost natural hormone production for alertness by getting sunlight exposure in the morning, while practicing sun safety.
7. Stay hydrated: Drink plenty of water throughout the day to maintain optimal hydration levels and prevent dehydration, which can slow metabolism and reduce energy levels.
8. Limit excessive smartphone or screen time: Set boundaries to reduce mental fatigue and preserve energy by minimizing screen time.
9. Include small portions of energy-supporting foods: Dark chocolate in moderation can benefit from its antioxidant effects and mild stimulation.
Avoiding naps and prolonged periods of rest in bed, eating breakfast, and getting less sleep if feeling exceptionally fatigued are also strategies that can help improve energy levels. It's essential to remember that energy boosters like energy drinks, power bars, and infused teas are short-term solutions and can leave the body feeling poorly and exhausted.
For more information on increasing energy levels naturally, check out the article titled "9 Tips to Boost Your Energy - Naturally" by Harvard Medical School. Sustainable energy is preferred over immediate energy for long-term effects, so focus on making small lifestyle changes that you can maintain over time.
[1] Harvard Health Publishing. (2021). 9 Tips to Boost Your Energy - Naturally. Retrieved from
- Incorporate nutrition into your lifestyle by eating a variety of colorful fruits, vegetables, and fermented foods to support gut health and boost energy levels.
- To maintain a healthy-and-wellness focused lifestyle, engage in regular fitness-and-exercise like walking, dancing, or light strength training for improved energy production and circulation.
- As you adopt new science-based habits, consider accommodating nutrient-dense, energy-supporting foods such as dark chocolate in small portions to complement your home-and-garden grown produce.
