About a decade ago, Dr. Amy Shah lived in a state of near-constant exhaustion.
As a working mother of two young children, it was true that she had a hectic routine. But she wasn’t willing to accept the feeling of always “running on empty” — something her colleagues said was “totally normal” for her age and lifestyle.
“It was disappointing to think that life would just be that,” she says.
Shah’s quest to regain her vitality led her, in 2021, to write *I’m So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life*.
Through her research, she discovered that a packed schedule doesn’t have to mean feeling drained at the end of each day. There are simple and natural ways to recharge your “personal battery” — that don’t require a double dose of *espresso* every morning.
Shah, along with a clinical psychologist and a leadership coach, explain how to banish daily fatigue episodes and boost energy levels, both in body and mind.
Adopt a gut-friendly diet
The foods you eat and the gut bacteria that process those foods influence your energy levels, says Shah, a physician and expert in immunology and nutrition.
They can either promote the production of energy-providing hormones — like serotonin — or cause inflammation, which drains energy by redirecting your “fuel” to problem areas instead of fully powering physical and mental activities.
So, if you want more vigor naturally, treat your gut well, she advises. Here’s how.
Consume more nutrient-rich and fiber-packed foods
They can promote gut health by improving digestion, speeding up metabolism, and stimulating serotonin production. At the top of this shopping list are fiber-rich foodsSet featured image, such as blueberries, avocados, seeds and nuts, leafy greens, and cruciferous vegetables.
Avoid sugary and caffeinated drinks
They are the “biggest villains” for your energy levels, says Shah. “Your blood sugar spikes and then crashes. Your cortisol spikes. Your inflammation levels increase. And all this happens very quickly.” Many sodas and energy drinks may provide a quick energy boost initially, but often make you feel even more tired and lethargic once the effect wears off, she says.
Avoid processed meats
They contain ingredients that have been linked to increased inflammation and other health problems, such as cancer and high blood pressure, she says.
Shah’s number one recommendation is to adopt a plant-based diet — a regimen she follows herself. However, if you choose to eat meat, she suggests opting for lean and organic options, like hormone-free chicken or grass-fed beef; these can be less harmful to your gut.
Optimize your circadian rhythm
When your body’s internal biological clock is synchronized and functioning harmoniously, good energy — manifested in qualities like improved mood, faster reaction time, and better cognitive performance — arises naturally, says Shah.
So, if you constantly wake up in a bad mood or feel the need to nap at your desk, Shah says it may be time to reset your circadian rhythm. Here’s how:
Expose yourself to sunlight first thing in the morning
This sends a signal to the brain to stop melatonin production — the sleep-inducing hormone — and tells the body it’s time to wake up. “This is one of the simplest ways to boost energy,” says Shah.
Align your eating schedule with your biological clock
Our gut is programmed to function for 12-hour periods, explains Shah. Eating over an excessively long period or having heavy meals at night can compromise your gut’s essential rest.
Therefore, consider aligning your eating times with your body’s natural circadian rhythm. Eat during daylight hours and then give your digestive system a break at night. Shah recommends stopping food intake three hours before bed, ensuring the body has at least a 12-hour gap between meals, allowing the gut to rest and digest fully.
Recharge your emotional battery
Finding new sources of energy isn’t a process that happens only in the physical body; it’s also a mental process. If you’re looking for more motivation or enthusiasm for your daily life, check out the following suggestions.
De-stress every day
Whether we’re drained by parenting decisions, job hunting, health issues, or fatigue with the world, many of us need a recharge in our internal battery, says clinical psychologist Enmanuel Mercedes, who treats many parents (often exhausted).
But if you live waiting until the weekend to relax and unload, he says it’s time to rethink your stress-fighting strategy.
“That’s like practicing a skill only once a month and then thinking: ‘Why am I not improving?’” says Mercedes. “You deal with stress every day; therefore, you need a recovery process every day.”
Incorporate daily activities into your routine that serve as “recharges” for your mental and emotional well-being, he suggests. This could be a morning workout, journaling, or something as simple as doing crosswords at night. Research shows that the right restorative ritual can reduce anxiety and make you feel more in control.
Find joy through a hobby
It may seem counterintuitive to add more activities to your schedule, but dedicating time to a hobby purely for your own pleasure can be invigorating, says Karen Walrond, leadership coach and author of the book *In Defense of Dabbling: The Brilliance of Being a Total Amateur*.
Walrond says her hobbies — which have ranged from scuba diving to ceramics and piano — encourage a routine of “self-care so I can maintain my energy”.
Research has shown that hobbies can help you live longer, reduce stress, promote social connections, and awaken a sense of wonder and enchantment almost childlike.
“Seeking that joy within yourself — that little dose of euphoria from learning something new — is the way to live well; it’s the way to age well,” says Walrond. “For me, that’s the secret ingredient to life.”
Source: npr.org