If you feel like your energy levels are constantly running on empty, you’re not alone. The Centers for Disease Control and Prevention estimates that between 836,000 and 2.5 million Americans have chronic fatigue syndrome — 90% of them undiagnosed.
It’s time to say goodbye to sluggishness and hello to boundless energy. Increasing energy levels naturally requires a holistic approach that encompasses diet, hydration, exercise, sleep, stress management, and mindful practices.
By following an alkaline diet and incorporating these strategies into your daily routine, you can experience a sustained boost in energy, leading to enhanced vitality and overall well-being.
1. Stick to an Alkaline Diet
An alkaline diet focuses on consuming foods that promote an alkaline (vs. acidic) state in the body, which can enhance energy levels.
Include alkaline-rich foods such as fresh fruits, vegetables, leafy greens, nuts, and seeds (walnuts, brazil nuts, and sesame seeds). These foods are nutrient-dense and help maintain a balanced pH level, optimizing cellular function and energy production.
2. Stay Hydrated
Dr. Sebi recommended drinking a gallon of pure spring water daily to maintain optimal hydration and energy levels.
3. Incorporate Energizing Superfoods
- Raw Walnuts: They are rich in antioxidants, Iron, and other minerals. They also contain omega-3 fatty acids and fiber. They are great to snack on for an extra pick-me-up.
- Hemp Seeds: This small but mighty superfood has all the essential amino acids your body needs. They are also rich in fiber and are good for your heart and your brain. Add it to smoothies, salads, or homemade energy bars.
- Leafy Greens: They are jam-packed with minerals and phytonutrients. Not only do they provide natural energy, but reduce the risk of heart disease and diabetes. Include them in smoothies or mix it in your salad to get your going.
- Avocados: This superfood is rich in ‘good’ fats, fiber, and fatty acids. Avocados help boost the absorption of nutrients resulting in sustained energy. Enjoy it as a dip, a topping, or in your smoothies.
4. Make Exercise Energizing and Enjoyable
Engage in regular physical activity to boost circulation, enhance oxygen flow, and promote energy production, per a June 2022 study in Frontiers in Psychology.
Opt for exercises that you enjoy doing, such as yoga, brisk walking, or dancing. Mindful movement practices like tai chi and qigong can also promote energy flow and balance within the body.
5. Prioritize Quality Sleep
Quality sleep is essential for replenishing energy levels. The National Sleep Foundation recommends 7 to 9 hours for young adults and adults.
Create a consistent sleep routine by establishing a regular bedtime and waking time and practicing relaxation techniques before sleep. Ensure your sleeping environment is comfortable, cool (between 60 and 67 degrees Fahrenheit), and free from distractions.
Limit exposure to electronic devices and avoid large meals 2 to 3 hours before bed to promote better sleep quality.
6. Manage Stress Levels
Chronic stress can deplete your energy reserves. Incorporate stress management techniques into your daily routine, such as meditation, deep breathing exercises, or journaling.
Consider incorporating herbs like chamomile into your routine to support your body's response to stress and enhance energy levels.
7. Practice Mindful Eating
Mindful eating involves being present and aware of the food you consume. Slow down, savor each bite, and pay attention to how different foods make you feel. Focus on nutrient-dense, alkaline foods that provide sustained energy, and avoid processed or sugary foods that can feel too heavy or lead to energy crashes.
8. Optimize Digestive Health
A healthy digestive system is crucial for nutrient absorption and energy production.Additionally, consume fiber-rich foods such as ancient grains, vegetables, and fruits to maintain regularity and promote optimal digestion.