[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2024\/05\/ways-to-feel-energized\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2024\/05\/ways-to-feel-energized\/","headline":"7 Everyday Ways to Feel More Energized","name":"7 Everyday Ways to Feel More Energized","description":"

Try these seven everyday hacks for boosting energy when you feel most exhausted during the day.<\/p>","datePublished":"2024-05-13","dateModified":"2024-07-24","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/","name":"UPMC","url":"https:\/\/www.upmc.com\/","sameAs":"https:\/\/share-dev.upmc.com\/upmc\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2024\/04\/GettyImages-1325363551.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2024\/04\/GettyImages-1325363551.jpg","height":867,"width":2000},"url":"https:\/\/share-dev.upmc.com\/2024\/05\/ways-to-feel-energized\/","about":["Family Health","Living and Wellness"],"wordCount":1148,"articleBody":"Ever feel like you\u2019re having your own personal energy crisis? Like you just can\u2019t quite figure out how to boost your energy to get through the day?We get it. Life is busy. With work, kids, family, tending to the house, and volunteer or other commitments, you may find energy in short supply.And as much as you try to get enough sleep, sometimes, the hours don\u2019t add up. That\u2019s when you find yourself trudging through an eternal afternoon, wondering how to get more energy.We\u2019ve pulled together seven tips, hacks, and surprisingly simple things you can do to increase natural energy. Some of these natural energy boosters may require some planning ahead. But others require no equipment or trips to the grocery store.1. Exercise (Yes, Really)Forcing your body to move more when you feel most fatigued can seem counterintuitive. But that\u2019s exactly the right time to do it.Research has shown that exercise is beneficial for mitochondrial health. Mitochondria are organelles \u2014 special compartments in our cells \u2014 that convert energy from food into adenosine triphospate (ATP), which are the packets of energy our body uses. Think of mitochondria as miniature generators: They create the energy that fuels your cells, which, in turn, fuels your body. They use both glucose and oxygen to do this.So, as you exercise, you breathe more. This increased breathing gets more oxygen circulating inside your body, which makes you feel more alert. It also helps the mitochondria keep making more energy.It\u2019s a win-win.Unsurprisingly, a 2022 Frontiers in Psychology study found that people who regularly did moderate exercise:Felt less fatigued.Felt more energetic.Felt more vital.We also know from other research that exercise can benefit people with chronic fatigue syndrome.Regular exercise is your best friend when it comes to increasing energy levels in general. But to wake up in the moment, try these things:Do exercises in your desk chair (like leg lifts, shoulder shrugs, and stretches).Run up and down a set of stairs (just make sure you have the right footwear).Take a 10-minute fitness class online (there are plenty of paid and free apps that offer classes).Take a walk around the block. (Bonus points if it\u2019s cold because frigid air can wake you up. Also, sunlight can help you feel more alert.)2.\u00a0Take a MicrobreakWe know what you\u2019re thinking: You just told me to exercise! Now you\u2019re saying to take a break when I\u2019m tired?But sometimes, two things are true at once. Exercise can boost mood and energy but so can a well-timed, five-minute (or less) pause. This isn\u2019t the same as a nap (though some people swear by naps to help with energy).To take your break, find a place where you can sit or lie undisturbed at home or at work. Turn off notifications or silence your phone. And breathe \u2014 big, full, deep breaths.If listening to music relaxes you, do that. Or enjoy some silence if that\u2019s what you need. Some people may also enjoy sitting in child\u2019s pose for their microbreak.Taking short breaks a few times a day can help give you a small boost to keep going.3.\u00a0Drink Water (Avoid Alcohol)Did you know that dehydration can cause fatigue? Though there are many energy drinks and powders you can mix into water, you don\u2019t always need them.Thirst can sneak up on you. By the time you feel thirsty, you\u2019re already on your way to dehydration. Drink water as soon as you feel thirsty and keep a water bottle with you.Here\u2019s what isn\u2019t helpful to drink when you feel tired: alcohol. In fact, drinking alcohol can increase feelings of fatigue. Drinking alcohol can also interfere with your sleep.4.\u00a0Chew GumPsychology researchers broke people into two groups to study a nine-minute lesson. One group chewed gum, and the other didn\u2019t. Then they tested everyone on what they studied.The people who chewed gum did better on the test than the non-chewers. They also reported feeling more alert after the test.Does this mean you should go out and buy gum in bulk? Not necessarily. But perhaps it’s worth a try as a quick pick-me-up.5.\u00a0Sing a SongWe know from research on group singing that singing together with others helps forge emotional bonds. But singing all by yourself has its benefits, too.First of all, singing increases breathing. This extra oxygen helps deliver more oxygenated blood all over your body. That alone can help increase alertness.When you sing, your brain also releases endorphins and oxytocin. These are your body\u2019s “feel good” chemicals. And it does feel good to belt it out \u2014 cathartic, even.So when the sleepiness hits, break into song.6.\u00a0Try AromatherapyThere\u2019s a reason that people used to use smelling salts to rouse someone. You don\u2019t have to try anything that drastic, though. You can use essential oils \u2014 either breathing them or rubbing them on your skin.Peppermint (or any type of mint smell) may increase alertness. Researchers have actually tested combinations of aromas to see which help boost energy.A 2022 Elsevier study focused on women who\u2019d had COVID. It found that a specific blend helped increase energy in these women. The blend contained:Clove budFrankincenseOrangeThymeUltimately, you have to find an aroma you enjoy. Experiment with essential oils, diffusers, candles, and wax melts.7.\u00a0Stock Your Pantry with Energizing FoodsWhen your energy dips, reaching for a bag of chips or a sugary drink can prove tempting. But with some planning, you can reach for healthier alternatives.To avoid a sugar rush (followed by a crash), pair lean protein with complex carbs. This helps to slow down how your body absorbs sugar.For example, try whole-grain pita chips and hummus. Or whole-grain crackers with a piece of cheese.Notice when your energy dip happens during the day. For many people, adding some protein early in the day can help even out energy. Good protein options to add to breakfast include nuts and nut butter, eggs, yogurt, or avocado slices.Other foods that may offer a natural energy boost include:BananasDark chocolatePopcornOrangesTart cherriesSourcesHealth. How to Get Energy Without Caffeine: 15 Tips. LinkThe New York Times. A New Year\u2019s Energy Boost. LinkThe Effect of Chronic Exercise on Energy and Fatigue States: A Systematic Review and Meta-Analysis of Randomized Trials LinkExercise therapy for chronic fatigue syndrome LinkChild's Post LinkChewing gum while studying: Effects on alertness and test performance LinkSinging and social bonding: changes in connectivity and pain threshold as a function of group size LinkAromatherapy blend of thyme, orange, clove bud, and frankincense boosts energy levels in post-COVID-19 female patients: A randomized, double-blinded, placebo-controlled clinical trial LinkHow To Get Energy Without Caffeine: 15 Tips Link"},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2024","item":"https:\/\/share-dev.upmc.com\/2024\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"05","item":"https:\/\/share-dev.upmc.com\/2024\/\/05\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"7 Everyday Ways to Feel More Energized","item":"https:\/\/share-dev.upmc.com\/2024\/05\/ways-to-feel-energized\/#breadcrumbitem"}]}]