5 Simple Ways to Improve Energy Levels and Reduce Fatigue

Missing out because you're to physically and mentally tired?

It’s never a good feeling, and you’re not alone!

Fatigue is a common problem for both young and old adults alike. Each of us with our hectic lifestyles can feel tired and worn out at times. But, if continual tiredness persists day after day, it can become quite troublesome. Daily fatigue can easily limit a person’s ability to stay mentally focused on tasks and remain motivated at work or at home. 

Of course, you should see your health care provider for an exam if you have any questions about your health or if your symptoms are excessive or not improving.

But imagine if you weren’t yawning at your desk every 20 minutes and actually crushing every goal. Think about the extra energy you would have to play with your kids in the morning or before dinner?

If you struggle with getting over the fatigue bug, here are 5 simple things that can naturally boost your energy levels.

1. Healthy Diet 

..and sticking with . Don’t roll your eyes. We know you’ve heard this before, and we know diets are hard. But keep reading for actionable and reliable advice on what foods to avoid and simple things you can start doing today.

Poor nutrition and inadequate calorie consumption can lead to significant fatigue. Consuming a balanced diet is essential to fuel your body and your brain. Harvard Medical School explains that eating small frequent meals, avoiding crash diets, and using caffeine to your advantage can be quite beneficial to your energy levels.

When you have small frequent meals, you are providing your brain a steady supply of nutrients, which helps to keep your energy levels up. Crash diets can be very disruptive to your body systems and it’s recommended that you avoid these types of diets, especially if you want to be energetic and healthy. 

Avoiding foods high in sugar is also very important to improve your energy levels and overall health. Sugary foods can cause your blood sugar to spike and give you a quick “buzz” of energy, but this is followed by a crash that is unhealthy and exhausting both mentally and physically. 

You do not want to ride this sweet roller coaster. Instead, choose foods that are naturally sweet with nutritional value. For example, have an apple, a few nuts, or a teaspoon of honey mixed with plain yogurt and granola for a snack when you have a sweet tooth. This will also help to limit the inflammation your body suffers when you eat foods high in sugars. 

2. Regular Exercise 

Start slow, something is better than nothing! 

Staying active and having a routine of regular purposeful exercise can boost your metabolism and help lessen fatigue. This can be hard when you feel so tired all the time. But, research  has shown that just 30 minutes of physical exercise a couple of times a week can make a large difference in a person’s energy levels.

                                                         Keep in mind; this can be as simple as taking a walk every couple of days or hitting the gym for more aggressive exercise. Starting an exercise routine can be challenging when you feel tired.

If you push through those initial difficulties, you will be rewarded with increased energy levels and overall improved health outcomes. Note, using a supplement like Better Energy, by Synergic Supplements, can help you push through that initial roadblock and get you on track with a regular exercise schedule. Keep in mind, if having fatigue with chest pain or shortness of breath, consult your doctor.

3. Mood Support

We all know that it’s hard to be well-rested and energetic if you’re depressed, anxious, or stressed. Nothing can make a person feel more fatigued than emotional exhaustion. With that in mind, it’s important to pay attention to stress levels and mood if you want to fight fatigue.

Yoga, essential oils, meditation, herbal tea, and calming supplements like Better Calm, by Synergic Supplements, can help reduce stress and depressed mood. Even exercise, as mentioned above, can help with improving mood and reduce stress. 

Keep in mind that if these holistic methods are not effective for you or are having thoughts of self-harm, please seek medical assistance. 

4. Create a Consistent Sleep Routine

Adequate sleep on a regular basis is essential to maintain energy levels throughout the day. Poor sleep is similar to driving a car on empty. The car will keep going, but not for long. The National Sleep Foundation recommends 7-9 hours of sleep a night for adults and 8-10 hours for teenagers. You may read this and think, “Yeah, I know, but it’s impossible with everything going on.”

It’s not impossible. You can make it possible by building the right habits. It will take time and adjustment but worth it in the end. 

If you have trouble sleeping at night, I recommend reading “6 Tips That Will Put Your Restless Nights to Sleep", by Synergic Supplements.

Taking an all-natural sleep supplement made with research-proven ingredients, such as Better Sleep can make an incredible difference in your ability to sleep throughout the night. 

5. Drink Your Fluids

Did you know that even mild dehydration can cause headaches, fatigue, and lack of mental clarity? Simply drinking enough water and staying hydrated can greatly improve your energy levels.

If you want to think clearer, have more energy, and be at maximum performance levels, here’s what you can do. 

Drink 8 eight-ounce glasses of water every day. Caffeine drinkers need to keep in mind that caffeine acts as a diuretic leading to increased urination. If you drink many caffeinated beverages, you should add additional water to avoid excess water losses and dehydration.

Practice these 5 tips and Get Your Energy Back

At Synergic, we want to help you perform your best every day. Yes, we make supplements to help, but they work best when you combine healthy habits. A combination of drinking more water, having a consistent sleep schedule, exercising, mood supporters, and healthy eating is a great place to start. 

To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear. —Buddha

Better Calm contains a clinically-proven combination of herbal extract, amino acids, minerals, and vitamins that calms neurotransmitters to keep your mind and body relaxed.

Better Energy is a safe, clean velvet bean-based energy supplement containing vitamins, amino acids, and nootropic compounds that improve alertness, mental and physical energy, mood, and productivity.

Better Sleep combines key nutrients and neurochemicals that let your body know it’s time to sleep, help you stay asleep, and promote brain and body relaxation.