Do you constantly need to drink coffee throughout the day to get yourself going? Feeling tired all the time is not necessarily a symptom of a health issue – as a matter of fact, most people struggle with maintaining balanced levels of energy throughout the day.
Fortunately, there are many ways we could fight this problem and achieve balanced energy in the long term.
If you find it hard to go through the work day and you’re looking for ways to keep your energy, then this article is just for you.
How to Maintain your Energy Levels Throughout the Day
Maintaining your energy is not a matter of finding some boosters like coffee or sugar. It’s a matter of creating positive habits that help your body be much more efficient at keeping your energy levels balanced.
Besides that, you will also get plenty of different benefits for your overall health, and your body will be feeling much better.
Below are some things to incorporate in your lifestyle that will keep your body full of energy throughout the day.
Eat a Protein-Rich Breakfast
Quite a common reason for low energy levels during the day is blood sugar imbalance. Without eating the proper amount of protein in the morning, the body will not be able to regulate your blood sugar levels and you will constantly be feeling these ups and downs that don’t allow you to focus.
Protein in the morning also keeps you full throughout the day and reduces cravings.
Start the Day with Movement
Once you wake up, get some movement to get the blood flowing and fill your body with energy. It doesn’t have to be anything too intensive – a simple dance, a walk to work, or some yoga will perfectly do the job.
If you turn this into a habit and a regular morning routine, it will help your body maintain balanced energy levels in the long run.
An improved mood is also another great benefit of having some movement in your morning routine.
Take Regular Breaks from your Work
Taking frequent breaks is also a crucial factor for productivity. When you work restlessly until you burnout and lose your energy you’re not helping anybody.
Even a walk to another room counts as a break, as long as you’re doing something different from staring at a screen or whatever your job requires you to do.
A golden rule is to work for 45 minutes and then take a break for 5-10 minutes. If you feel like a different routine works better for you, then apply it and you will feel recharged and much more energetic.
Water is your Best Friend
Underestimating the power of hydration is a grave mistake, especially when it comes to keeping your energy levels during the day. Dehydration can cause you to feel tired and lower your concentration and memory.
Always keep a bottle of water near you in your workplace and if you often forget to drink water set some reminders.
It might sound a bit unexpected but you will see for yourself that water works wonders for your energy levels.
Lower Caffeine Intake
Caffeine sure gives you a momentary boost of energy but that spike is quickly followed by a rapid decline in energy. There is nothing wrong with having a cup of coffee in the morning, but try to limit your caffeine intake to 2-3 cups a day.
The effect from caffeine is only a short term one, but in the long run it makes it harder for your body to maintain regular energy levels. It may also lead to anxiety and sleep problems, so try to give your best and gradually limit it.
Replace Coffee with Green Tea
If you find it hard to quit caffeine altogether, you can at least replace it with green tea. Green tea also has good amounts of caffeine, but it’s not as aggressive as coffee.
The energizing effect of green tea comes and goes a lot more gradually and lasts longer.
The compounds in that plant also improve your concentration, memory, and your mood. As a result, you will be much more productive after green tea intake rather than coffee, and it also has a calming effect, rather than an anxiety-producing one.
Get Enough Vitamins
A common reason for low energy during the day is vitamin deficit. There are plenty of ways to make sure you’re getting all the necessary vitamins and minerals through food or with supplements.
If your energy levels often drop, try taking a multivitamin each day for a while to see if it will have a positive effect.
You can also visit your doctor and get tested for mineral or vitamin deficiency. He will determine the specific vitamins or minerals you’re lacking, which will help you easily solve the problem.