About a decade ago, Dr. Amy Shah was in a state of near-constant exhaustion.
As a working mother of two young children, it was true that she was busy. But she wasn’t willing to accept the feeling of always being low on energy, which her colleagues said was “totally normal” for her age and lifestyle.
“It seemed disappointing that this was just life,” 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 boost your personal battery—that don’t require a double shot of espresso every morning.
Shah, along with a clinical psychologist and a leadership coach, explain how to eliminate daily fatigue episodes and boost energy levels in body and mind.
Adopt a gut-friendly diet
The food you eat and the gut bacteria that process that food influence your energy levels, says Shah, a physician and expert in immunology and nutrition.
They can support the production of energy-giving hormones like serotonin—or create inflammation, which drains energy by redirecting your fuel to problem areas instead of fully powering physical and mental activity.
So, if you want more natural pep, be good to your gut, she says. Here’s how.
Eat more nutrient-dense, fiber-rich foods
They can support gut health by improving digestion, speeding up your metabolism, and promoting serotonin production. At the top of this shopping list are fiber-rich foods like blueberries, avocados, seeds and nuts, leafy greens, and cruciferous vegetables.
Avoid sugary and caffeinated drinks
They are the “worst villains” for your energy levels, says Shah. “Your blood sugar spikes and then crashes. Your cortisol rises. Your inflammation levels increase. And all of this happens very quickly.”
Many sodas and energy drinks may give a quick energy boost initially, but they often make you feel even more tired and sluggish after the effect wears off, she says.
Avoid processed meats
They contain ingredients that have been linked to greater inflammation and other health issues like cancer and high blood pressure, she says.
Shah’s top recommendation is to follow a plant-based diet, which she does herself. But if you choose to eat meat, she says to opt for lean, organic options like hormone-free chicken or grass-fed beef, which may not be as problematic for your gut.
Supercharge your circadian rhythm
When your body’s internal clock is synchronized and running smoothly, good energy—qualities like elevated mood, faster reaction time, and better cognitive performance—will follow, says Shah.
So, if you’re constantly waking up on the wrong side of the bed or feeling 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 early in the morning
This signals the brain to stop producing sleep-inducing melatonin and tells the body to wake up. “This is one of the easiest ways to boost energy,” says Shah.
Align your eating schedule with your biological clock
Our guts are programmed to work for 12 hours at a time, says Shah. Eating for too long and too heavily at night can disrupt the rest your gut needs.
So, consider aligning your eating schedule with your body’s natural circadian rhythm. Eat during daylight hours, then give your digestive system a break at night. Shah says you should stop eating three hours before bed and give your body at least a 12-hour gap between eating periods to let your gut rest and fully digest.
Recharge your emotional battery
Finding fresh energy doesn’t just happen in the body. It’s a mental process too. If you’re seeking more motivation or enthusiasm in your days, here are some ideas.
De-stress daily
Whether from parenting decisions, job hunting, health issues, or fatigue with the world, many of us could use a recharge for our internal battery, says clinical psychologist Enmanuel Mercedes, who treats many (often exhausted) parents.
But if you always wait until the weekend to relax, he says it’s time to rethink your stress-relief strategy.
“That’s equivalent to practicing a skill once a month and thinking: ‘Why aren’t I getting better?’” says Mercedes. “Every day you deal with stress, so every day you need a recovery process.”
Incorporate daily boosters for your mental and emotional battery, he says. That could be a morning workout, a journaling practice, or something as simple as an evening crossword. Research has shown that the right restorative ritual can reduce anxiety and make you feel more in control.
Pursue pleasure with a hobby
It may seem counterintuitive to add more activities to your schedule, but pursuing a hobby purely for your own pleasure can be energizing, says Karen Walrond, leadership coach and author of 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 “self-care routine to maintain my energy.”
Research has shown that hobbies can help you live longer, reduce stress, foster social connections, and inspire a childlike sense of wonder and awe.
“Pursuing that pleasure in itself, that little rush of exhilaration when you learn something new, is how we live well, it’s how we age well,” says Walrond. “That, to me, is the secret sauce of life.”
Source: npr.org