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5 Healthy Ways to Increase Your Energy Immediately (Even if You’re Tired All the Time Right Now!)

5 Ways to Increase Your Energy Immediately

This is a guest post from Christina Grenga,  Founder of  Grenga Health.

Instead of feeling tired all the time, wouldn’t you rather increase your energy in HEALTHY ways?

Cards on the table;  I’m not going to try to sell you some miracle potion or unrealistic shortcut.  Those don’t work anyway.  I want to get very real about what it takes to increase your energy so you’re not tired all the time.  And, I want to focus 100 percent on healthy ways to increase your energy.

Before I launch into the healthy energy-boosting methods that I know will work for you, I’d like to first talk about how someone near and dear to me went from tired all the time to having abundant energy every day.

So, are you tired all the time and need more energy, too?

My best friend used to complain all the time about how she didn’t have enough energy to do the things she loved doing. Her favorite hobbies—exercising, cooking, going out with friends—seemed like too much work. Too exhausting and too overwhelming to even try.

The BFF depended on coffee and sugar to boost her energy throughout the days, and she often blamed her low energy levels on her thyroid. Don’t get me wrong—our thyroid and other organs can definitely affect how we feel. No question.

But, instead of immediately blaming our bodies for letting us down, how about considering how the food we eat (healthy and unhealthy) and the thoughts we have (positive and negative) could be affecting our bodies.

Should we be blaming ourselves, not our bodies, for our low energy levels?  Blame is useless; instead focus on positive, healthy change to increase your energy

Here’s my list of top 5 ways to increase your energy. As you read through the list, be honest with yourself: which ones are you doing well, and which ones do you really need to improve?

1. Increase whole foods (and decrease processed ones)

A poor diet will zap your energy in no time! Good food is fuel for the body.

You don’t need to overhaul your diet overnight (that’s impossible and unsustainable). Start with small changes. Swap your afternoon coffee for a green smoothie. Trade in your white bread for 100% whole grain. Cut back on processed foods likes luncheon meats, breakfast cereals, and potato chips.

If you don’t know which processed foods to purge first, check out this list of best and worst foods to get you started.

Also consider these 3 options to incorporate more whole foods into your diet:

  • If you eat out regularly and never cook, consider a meal-prep delivery service to help you get started preparing your meals at home.
  • If you already cook, but rarely use fresh fruits and vegetables, join your local Community Sponsored Agriculture (CSA), which connects you to farmers in your area and provide and allows you buy fresh weekly produce directly from the grower.
  • If committing to a meal or food delivery service seems too much at this stage, make one recipe a week with one or two fresh vegetables that you don’t normally buy or eat. Check out the recipes on my blog to get you started!

2. If you want to increase your energy, watch your mouth

If you wouldn’t say it to a friend don’t say it to yourself. We are our greatest critics and biggest bullies. There’s scientific proof that negative thoughts harm your health, so you owe it to yourself to start cultivating positive thoughts. It’s a matter of life or death. Seriously.

3. Get enough sleep it’s a surefire energy booster

Stop bragging about how little sleep you need to survive, and start celebrating how much sleep you need to thrive! Sleep is the most undervalued and underutilized health aid there is. We simply don’t give sleep the credit it deserves!

While you sleep, your body’s cells renew overnight. Adequate rest provides your body the opportunity to reset its digestive system and brain so that they’re ready to go in the morning. Sleep deprivation can cause many physical and mental problems, including poor concentration, digestive issues, depression, and accelerated aging…not to mention draining you of energy!

For tips on sleeping better, check out this article.  It’s packed with  16 great ideas for getting better sleep.

4. Drink more water

The human body is at least 50% water, and our brains are made of 75% water. Our bodies and our brains don’t function properly unless we drink enough water.

Even slight dehydration causes fatigue and brain fog that can be cured by drinking a glass of water!

I recommend starting your day with one 6-8 oz glass of warm or room temperature water mixed with 1/2 of a fresh lemon. Lemon water boosts energy levels without the caffeine crash, and has lots of other nutritional benefits, too.

Throughout the day, aim to drink at least 8 glasses of water to help avoid fatigue and keep you full in between meals. I carry a water bottle with me everywhere to make sure I’m drinking enough.

5. Pray

Our faith in God affects how we feel, and spending time in prayer improves our health.

I can do all things through Christ who strengthens me.” Philippians 4:13

Spending time in daily prayer connects us to God and keeps us grounded in many ways. This time—as little as 5 minutes a day—should not be taken for granted. It provides us the opportunity to give praise and thanks, ask for forgiveness, and pray for others we love. Once you hand over your thoughts to God, listen to what He has to say. Then follow God’s guidance to take action and go after what you want!

Ready to increase YOUR energy?

I practice what I preach, and I encourage my clients to take responsibility for their own health, too. Shortly after beginning one of my programs, Joanna said:

I am feeling GREAT! Last time I weighed myself I had lost 10 pounds, but I haven’t weighed myself lately because honestly, it’s not about the weight anymore. I feel and look lighter; it’s truly about how I feel…

I’m practicing self-love and trying to stay present and grateful. I am watching how I talk to myself and about myself. I recite a little prayer in the am that has been good for me…

Mostly I feel really good emotionally. I find myself thinking about doing so much more lately. Wanting to go places and looking forward to things.”

Awesome, right? All this coming from someone who had very little energy and rarely felt like doing much outside of home and work. By incorporating the 5 energizing tips above, Joanna has drastically changed the way she feels and lives.

She is proof that how we think about ourselves affects that way be feel. That what we put in our bodies affects our energy. That the way we approach life affects how we live it.

How would you rate your energy level on a scale from 1-10? What’s one thing from my list that you can do better to increase your energy? Share below!

ABOUT THE AUTHOR, Christina Grenga, Founder of Grenga Health

Christina GrengaChristina Grenga is the Founder of Grenga Health and the 8 Week Program, Food Freedom & Faith™. Christina is a Certified International Health Coach through The Institute for Integrative Nutrition and believes that true results come from creating habits that will last, deepening your reliance on the Lord, and truly understanding how to listen to your own body. You can find Christina at www.grengahealth.com or www.facebook.com/grengahealth/

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Stop Denying Your True Needs. Get the Help You Need Now!

How to Get the Help and Support You need

I hear it again and again and again:  “I have needs that are not being met and I don’t know what to do.” “I feel unsupported, even though I’m always there for others.”   “My life is so hard and I don’t understand why no one is helping me.”

If you feel unsupported, have you asked this one VITAL question?

This post may come off a little more like a rant than a reasoned discourse. While it’s not my intention to offend anyone, if that’s what it takes to help some people wake up so they can get the help and support they need, then that’s what I’ll do.

My intensity on this subject was fueled by a post I saw online the other day. I was on Facebook, scrolling through my newsfeed and soaking in the wisdom and inspiration of the many pages I follow. I stopped cold when I saw a post that said (I’m paraphrasing) …

Sometimes it would be nice if when I say I’m fine, people would give me a hug and say “I know you’re not.”

Thousands of people had clicked “LIKE” on this post and there were dozens and dozens of comments along the lines of “Yes, that would be nice” and “True, but no one ever does this for me.”

Somewhere in our lives, a lot of us got stuck in the idea that we are not allowed to express our needs. We believe aren’t allowed to tell people when we need help or when we’re feeling low, yet we still expect them to know. We hope that someone … anyone … will just show up and see our plight, giving us the help or comfort we crave even though we’re denying those needs with the words we utter to them.

People, people, people … it’s time we learned that if we need help or if we need comforting, then we need to step up and ask for it. Will we always get it? Maybe not.  Yet, why continue to play this game of making our friends and loved ones ”guess” what we need?  Why keep saying “I’m fine” when you’re really, really not?   It’s a crummy game that doesn’t help you and isn’t fair to them.

It’s okay to admit you’re going through a rough patch.

You’re human and we humans go through rough patches.

It’s okay to admit you need help. We are on this planet to help one another. Though you may have been a giver all your life, there will be times when you need to receive.

I’m not advocating dumping out all your problems on everyone everywhere you go. Frankly, you wouldn’t be much fun to be around, plus not everyone can help you, so it’s inappropriate to share all your burdens with people who cannot help you lighten the load.

I’m also not advocating going around emitting negative energy wherever you go by always pronouncing every low point in your life. That’s not helping you and it’s certainly not going to attract a loving response from others … it’s more likely to push them away.

What am I advocating?

If you’re going through a low patch and someone asks you how you are, it’s okay to say “I could use a hug.” You don’t have to amplify beyond those words if you don’t want to … that simple gesture allows people to know that you could use some extra TLC.

If you’re struggling with a problem and people ask you how you are, it’s okay to say “I’m dealing with this challenge right now, do you have any ideas for me?” Even better, don’t wait until they ask … if you need help, be proactive about seeking it.

You won’t always receive the help you need from the people you ask for help. Sometimes they can’t help. Sometimes they just won’t help.   Yet, most of your friends and loved ones want to be there for you to support you and love you … just as you have loved and supported them.

Note I didn’t say “family” … I said loved ones. We all know that a blood relationship is no guarantee of love and support. Stop “shoulding” on family members by thinking they “should” help you. Some people just aren’t wired to be helpers (you don’t have to continue to let them be takers either … but that’s another conversation for another time).

Remember: asking others to read your mind is asking too much.

[clickToTweet tweet=”Clairvoyance is not that prevalent. Don’t expect others to know your needs.” quote=”Clairvoyance is not all that prevalent. Don’t expect people to know what you need!”]

Step up. Ask for what you need.

Related Recommended Reading: 

the art of askingThe Art of Asking: How I Learned to Stop Worrying and Let People Help

the assertiveness guide for womenThe Assertiveness Guide for Women How to Communicate Your Needs, Set Healthy Boundaries, and Transform Your Relationships

 

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