Could you use more energy? Do you ever find yourself dragging through the day, or hitting the wall mid-afternoon? It’s no fun, but chances are, you can increase your energy levels. In fact, most people can feel better quickly, and it’s not that hard.
There are many low energy causes, and just as many solutions. Here are 10 ways to increase energy naturally, including the best vitamins for energy and tiredness. And before you get started, remember that it’s important to talk to your doctor if you feel excessively tired or before starting any sort of new supplement, exercise, or other health program.
Exercise more
Exercise does make you tired…in the short term. Long term, exercise builds up your endurance and strength. That means your body is more capable of getting through the day. Also, exercise helps with blood sugar regulation, which can make your energy levels more stable. In addition, exercise gives you a mental boost so you feel better and more energetic.
Most adults should aim for at least 150 minutes of moderate to vigorous intensity physical activity per week. Add in resistance training, and you can build more muscle strength and support bone health, too. These are some activities to consider.
- Brisk walking, jogging, or hiking.
- Cycling, indoors or out.
- Using an elliptical, stepper, or row machine.
- Taking an aerobics, dance, kickboxing, or other group fitness class.
- Trying martial arts.
- Competing in a sports league.
Ask your doctor before starting any exercise routine to make sure you are physically capable of doing it safely. You might also want to ask your doctor about supplements such as a Glucosamine Chondroitin Patch by PatchAid, which provides nutrients that are used to build collagen. That’s an essential component of healthy joints.
B Vitamins
What vitamins give you energy? B vitamins play a role because they’re needed for the proper breakdown of carbohydrates, fats, and proteins. These are the macronutrients that are sources of calories for your body.
Technically, your body doesn’t use B vitamins for energy. But, B vitamins are essential in the production of energy from macronutrients. They are also needed for the production of healthy red blood cells, which carry oxygen to the cells in your body. Deficiencies can leave you feeling tired and low in energy.
B vitamins are in a variety of foods. They include meat and poultry, dairy products, vegetables, enriched and fortified grains, beans and peas, fruit, and eggs. But it can be hard to get enough of each type of B vitamin every day, especially if you are on a special diet. For example, a low-carb diet doesn’t include fortified grains, and a weight loss surgery diet may be so low in overall nutrition that you need a supplement.
If your doctor agrees that you have a deficiency or are at risk for a deficiency of B vitamins, you might be interested in a vitamin patch. The B12 Energy Plus Vitamin Patch has high amounts of B vitamins, including B1, B2, B3, B5, B6, folic acid, biotin, and B12. It also has choline, ginseng, and inositol.
Get more sleep and make sure it’s higher quality
Sleeping isn’t being lazy. And it doesn’t make you more tired. It lets you be awake and functional during the waking hours. But many adults don’t get enough sleep.
If you’re tired or sleepy during the day, you may be short on high-quality sleep. Here are a few tips.
- Set aside enough time for sleep each night. This may mean cutting your TV time short so you can get to bed on time.
- Establish and follow a consistent bedtime routine. Just like children, adults can fall asleep better when their mind and body know sleep is coming. This might include brushing your teeth, reading a bit, stretching, or taking a bath. See what works for you!
- Make sure your room is cool, quiet, and dark, and your bed is comfortable. You may need to try a new pillow or mattress to be sure.
If you’re still having trouble sleeping or you feel tired and you’re not sure why, talk to a healthcare provider. You may also ask about a Sleep Aid Patch. It has melatonin, which is a natural sleep hormone. It also has L-tryptophan, magnesium, and 5-HTP.
Iron
Iron is needed for healthy red blood cells. It is part of hemoglobin, which is the protein in healthy red blood cells that binds oxygen. When red blood cells circulate around your body, they can deliver oxygen to cells. They also pick up waste and carry it away from cells.
Iron deficiency can cause anemia and make you feel tired and lethargic. It is one of the more common low energy causes. Iron-deficiency anemia also increases your risk for getting more infections because iron is necessary for a strong immune response.
When thinking about women’s energy vitamins, iron is a common supplement. It comes in patches such as the Multivitamin Plus Patch, Simply Iron Patch, or Iron Plus Patch from PatchAid. Ask your doctor for a test if you are worried about your iron status, and see if an iron supplement could be one of the best women’s energy vitamins or men’s energy vitamins for you.
Give your brain a boost
When your brain is highly functioning, you can feel better. When you’re tired, your brain may feel sluggish. You can train your brain by using it more. It can be as simple as taking a new class, signing up to learn a language, volunteering or doing other events that involve interacting with people, or taking different routes to get to your usual destinations. The more you use your brain, the better it works.
The Focus and Clarity Vitamin Patch is packed with ingredients designed to support brain function and cognition.* It has B vitamins, which are needed to metabolize carbohydrates and provide an energy source to the brain. It also has ingredients such as ginseng and ginkgo biloba, which have long been used as brain supplements, as well as omega-3 fatty acids, N-acetyl carnitine, and lemon balm extract.
Manage stress better
What happens when you have too much stress? For a while, you might feel a lot of energy as the adrenaline flows. Blood sugar rises. Heart rate speeds up. Your mind races.
Over time, stress can be exhausting if you do not know how to manage it well. You might have trouble sleeping. You might have feelings of anger or resentment. You may feel lonely. Life can feel overwhelming.
Managing stress better can increase energy by reducing the energy you spend worrying about stress or being angry or hurt. These are some ways to manage stress.
- Exercise. Physical activity can improve mood and calm you down.
- Journal. You can blog or use a pen and paper to jot down feelings or anything that’s going on in your life.
- Meditate. There are classes and apps to help you learn.
- Deep breathing exercises. It can be as simple as learning to take five slow, deep breaths each time you feel stress.
- Yoga. Online and in-person classes, as well as online videos, can take you through some yoga moves to reduce stress.
- Check your nutrition. The PatchAid Relax and Unwind Patch has calcium, magnesium, GABA, ginger root extract, and more.
Drink More Water
Slight dehydration can make you feel fatigued, weak, lethargic, or confused. Many people experience mild dehydration regularly. The afternoon is a common time to feel it.
You can benefit even more when you choose water, or another low-calorie beverage, instead of sugar-sweetened beverages. They can make you feel bloated, and also lead to blood sugar swings that can leave you feeling tired. Decaffeinated coffee and tea are great choices as well, as long as you don’t add sugar, cream, or other sources of calories to them.
Lose extra weight
If you are overweight, just think how much easier each day could be if you were not carrying around extra pounds. It’s possible to lose weight by making small changes that fit into your lifestyle. It doesn’t have to be a struggle or lead to feelings of deprivation.
These changes can help you lose weight.
- Choosing fruit instead of a sugar-sweetened dessert.
- Using less fat in cooking.
- Trimming fat off meat before cooking it.
- Adding vegetables to most meals.
- Drinking low-calorie beverages or water instead of caloric beverages.
PatchAid Vitamin Patches for weight loss have compounds that may speed metabolism to burn more calories, block metabolism of carbohydrates, or suppress appetite so that you eat less. These are the PatchAid Vitamin Patches that may be related to these functions.*
Ask your doctor how you might be able to lose weight safely and sustainably, and which PatchAid Vitamin Patches may be helpful for you.
Eat better
Eating healthier foods can help you make sure that your blood sugar doesn’t swing as much. More stable blood sugar levels can lead to more stable energy levels because you are avoiding the severe blood sugar lows that can make you feel tired. Also, preventing severely low blood sugar can help reduce sugar or carb cravings that can happen when your blood sugar drops too much.
Eating more nutritious foods helps you get more nutrients, too. Many of these nutrients are essential for normal metabolism and energy production. For example, B vitamins are some of the best vitamins for energy. They are needed so your body can metabolize fat, carbohydrates, and protein properly to get enough energy.
Sufficient iron is needed to allow blood cells to carry oxygen around to your body. Magnesium and calcium allow for proper muscle function - and think how exhausting it might be if your muscles aren’t working quite right!
These are some high-nutrient foods that can help boost energy levels, especially when you choose them instead of less nutritious foods. Baked goods, fried foods, fatty meats, and other fatty foods are good ones to swap for.
- Whole grains, such as whole-wheat bread and pasta, brown rice, popcorn, oatmeal, whole-grain cereal, quinoa, and barley
- Vegetables
- Fruit
- Beans, peas, and lentils
- Fish and shellfish
- Eggs and low-fat dairy products
- Nuts and seeds
Talk to your doctor or a nutritionist if you’re not sure if your diet is giving you all of the nutrients you need. You may need to take some vitamins for energy and tiredness. Depending on what your deficiency is, one or more of these men’s energy vitamins or women’s energy vitamins may help.*
Use caffeine wisely
Caffeine can wake you up, improve focus, and help you concentrate better. It can increase your energy levels. You can get caffeine from coffee, green and black tea, caffeinated diet and regular soft drinks, and some energy drinks.
Be sure that you keep caffeine intake to safe levels. Most adults should stick to 2 to 4 cups of coffee daily, but talk to your doctor about what may be safe for you. Too much can cause heart problems and symptoms such as nervousness or jitters. In addition, be sure to stop taking caffeine at least 6 hours before bedtime to avoid the caffeine from interfering with your sleep.
Energy vitamins can help increase energy if you are missing important nutrients related to energy production. PatchAid vitamin patches can also be geared towards supporting roles, such as targeting sleep, focus, or relaxation to help you do more with the energy that you have. Ask your healthcare provider about PatchAid vitamins for energy and tiredness and about any other health questions you may have.
*The Food and Drug Administration has not evaluated these statements. PatchAid Vitamin Patches are not intended to diagnose, treat, cure, or prevent any disease. Anyone with a medical condition should seek the advice of a licensed medical practitioner. Individual results may vary.
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