9 Ways to Get the Most Energy Out of Your Day

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Are you feeling exhausted the moment you wake up until the moment you go back to bed? Do you feel low energy levels, brain fog and trouble concentrating? That’s fatigue!

Being so busy, I tire easily and don't want to end each day feeling like I ran a marathon

and getting through my day. I don't have the energy to get through work and still go to my social commitments. I have a lot of things to do and I need to be able to prioritize and stay productive. I blame brain fog on my lack of productivity, mistakes and bad decisions. need the energy to get through the day

Everyone knows that a poor night’s sleep or one too many beers can lead to daytime sleepiness. But have you ever wondered what is actually happening in your body when you feel that midday crash? Or better yet, what steps you can take to avoid it in the future?

Are you feeling exhausted the moment you wake up until the moment you go back to bed? Do you feel low energy levels, brain fog and trouble concentrating? That’s fatigue!

At EZ lifestyle, we were sick of pounding coffee and sugar just to get through the workday, so we did some research.

We’ve broken down the top eight scientifically proven ways to naturally boost your energy throughout the day.

1. Improve your REM sleep cycle to promote recuperation and rejuvenation

  • When you’re asleep your body is rejuvenating. From brain cells to blood cells, your entire body needs time to relax and reset, otherwise, you’ll be left feeling lethargic and grumpy. Rapid Eye Movement (REM) sleep stimulates areas of the brain used for learning, and a lack of REM sleep can lead to forgetfulness or even health problems, like migraines. Turning off your screens 30 minutes before you crawl into bed, taking a hot bath, or practicing meditation at bedtime can help improve your REM sleep cycle, and ultimately, be more productive the next day.
  • Some products are also available to help you improve your REM sleep cycle, like DreamEZ pills, which are full of ingredients to boost your sleepiness and improve your REM sleep cycle. Also, apps like Sleep Cycle can track and assess your sleep patterns to help you adjust your habits and eliminate grogginess. 

2. Get the right type of exercise

  • Studies show that a mere ten minutes of light exercise each day can help improve your health and boost your energy levels. When your body moves, your tissues create a form of energy similar to a battery powering a toy. You’ll instantly feel more alert if you exercise after sitting around for an extended period of time.
  • Similarly, moving as often as possible can help charge your batteries. If possible, try biking or walking to work, taking the stairs instead of the escalator, and taking time away from your desk to perform a few short exercises. 
  • Exercise at a time that works best for you. Research suggests that sticking to routine workout time, whether that’s in the morning, afternoon or night, promotes better performance. If exercising in the morning is too exhausting or working out at night keeps you awake, adjust your schedule to better fit your body’s needs. 

3. Work at a standing desk

  • Standing desks are an up-and-coming trend, and for good reasons too. According to PubMed Central, a highly-respected National Institutes of Health database, standing desks appear to improve mood and energy levels. In a 7-week-long study, workers using standing desks reported less fatigue and stress than those who sat the entire workday. Eighty-seven percent of those using standing desks said they felt increased energy and vigor throughout the day. 
  • Standing desks also keep workers a comfortable and safe distance from the computer screen. At a standing desk, the screen typically sits 15 to 30 inches from the eyes and slightly above eye level. This keeps the eyes and body from straining, and ultimately, reduces fatigue.

4. Avoid dehydration - drink, drink, drink

  • Fatigue, tension, and anxiety are just a few of the symptoms of dehydration. Dehydration causes a drop in blood volume, making your heart work harder than normal to push oxygen and nutrients throughout your body. Try drinking water, or even nutrient- and electrolyte-rich coconut water, every hour and carrying a water bottle with you at all times to combat these symptoms.
  • You can also improve the hydrating qualities of your usual bottle of water with sea salt and lemon. In moderation, salt enables hydration of the cells, as the minerals in salts are electrolytes. Citrus fruits, like lemon, contain potassium and calcium, which provide a balance for fluid and pH levels in the body when combined with salt. So squeeze ½ an organic lemon into 12 ounces of water, add ¼ teaspoon sea salt or Himalayan salt, and boost your energy levels with a citrusy electrolyte drink.

5. Manage stress levels

  • When stress builds up in your body, it depletes nutrients that you need to create energy. This includes B vitamins and magnesium, which can be found in EZ capsules, supplements, nutritional drinks, and several other sources.
  • Yoga dates back roughly 5,000 years, and it’s known as one of the oldest practices of self-development. Yoga, which classically includes physical postures, meditation, breathing control and more, has been proven to reduce stress, improve sleep, lower blood pressure and provide a number other mental and physical health benefits. There are even a number of yoga and meditation apps, like 5 Minute Yoga, Daily Yoga, and the Headspace App, which are designed to help you make yoga and meditation part of your daily routine. Simply taking one or two 5-minute breaks to meditate with the Headspace App per day can reduce stress and improve your energy levels.
  • Your phone is another stress-inducing factor that can easily be removed at times. Leave your phone at your desk during breaks and lunchtime to completely disconnect from work and other stresses. If possible, refrain from checking your phone throughout the day, or limit the times you do to check it, to limit the stresses associated with phone calls, texts and more.
  • Disconnecting from your work while at work can feel impossible, but de-stressing can involve as little as a short water break from your desk or a few deep breaths. After work, you can truly unwind by planning fun with friends, heading to a workout class, taking a relaxing walk or even trying a new recipe. Do something that makes you forget that you were stressed in the first place. 


6. Stay motivated. 

  • Staying motivated can feel impossible when you’re performing the same duties day in and day out. However, remaining focused and clutter-free can be easier than you may think. Set daily and long-term goals and don’t forget to celebrate when those goals have been reached. Create to-do lists, and take note of when each item is checked off a list. Always pay attention to what you’ve completed and the accomplishments you’ve made. 


7. Eat the right vitamins Get the right nutrients. 

  • Vitamins B6, B12, C, and D are all crucial to energy production. Vitamins B’s transform the food you eat into energy for the body. They also keep your blood cells and nerves functioning properly, which helps you to avoid the fatigue that accompanies anemia.
  • Vitamin C helps process iron. Cells use iron to create hemoglobin, a protein in red blood cells that transports oxygen around your body. Without it, you will become anemic and suffer fatigue.
  • And Vitamin D is utilized by every cell in the body because it acts as a hormone. Without it, your cells get exhausted.
  • Energy-boosting vitamins, minerals, and herbs, like L-Theanine, NADH, Ashwagandha, and Guarana can be effective in fighting fatigue, boosting energy and even aiding memory and focus. 
  • Many of the above nutrients can be found in natural energy boosters with no crash, like EZ capsules, supplement drinks and more. These boosters can reduce fatigue and allow you to work intensely for hours without the side effects of head fog or grogginess. You can finally forget about that 2 o’clock crash.

8. nutrients/minerals Don’t forget about superfoods. 

  • You’ve heard the phrase, “You are what you eat,” plenty of times, and that phrase is true. Consuming certain superfoods can boost your natural energy and mood levels. Beetroot transforms into nitric oxide in the body, helping your blood vessels relax and increase blood flow and oxygen circulation. This allows your body to create energy more efficiently. Juicing beetroot provides you with all of its vitamins and minerals in a concentrated way. Combine it carrot, apple, ginger, and other juices to create a healthy, energy-boosting breakfast or mid-day snack. 
  • Other superfoods, like Goji berries, spirulina, coconut oil, and chia seeds can always help boost your energy throughout the day. A single tablespoon of chia seeds contains 5 grams of fiber, but the seeds also contain iron, calcium, potassium, manganese, and phosphorus. They’re an ideal way to pack energy-boosting nutrients while keeping hunger at bay. 
  • Maca is another superfood that’s rich in vitamins B1, B2, E, C, iron, potassium, magnesium, phosphorus, and calcium. Many of its trace minerals are known to reduce stress and fight other conditions like poor memory, fatigue, and depression. 
  • It’s important to eat the right foods at the right times to boost your natural energy. According to Dr. Dan Benardot, a nutrition professor and researcher at Georgia State University in Atlanta, "It is very important to maintain normal blood sugar, and the best way to accomplish this is to eat every few hours." Combinations of proteins and complex carbs, like whole-grain crackers and low-fat cheese, will help you stay full and keep the momentum rolling throughout the day. 

    9. Limit your poisons: alcohol, smoking and added sugar

    • This one is a bit of a no-brainer. There is no substance in the world that can counter the long-term effects of alcohol, smoking and added sugar on your body. The less you consume these poisons, the more energy you will have. 

    We hope you can see that the sum of energy is the accumulation of all the smaller parts. If you do at least 80% of these you will see a noticeable difference in your day. The key is consistency and keeping both your mind and body nourished at all times will go a long way. 

    Obviously there are a number of things you can do to boost your natural energy, but we did our best to include the most effective ones in our above list. These are the habits and nutrients you should be looking for when considering any natural energy supplements or boosters. Good luck boosting!

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