How to Feel More Energized: 5 Simple Tips

Energy: it powers our day and fuels our passions. With so much to accomplish, you want to feel ready to tackle whatever comes your way. While you can’t add more hours to the day (wouldn’t that be great?!), there are many strategies on how to have more energy throughout the day.

Note: If you have questions or concerns about your energy levels, please talk to your health care provider.

How can I increase my energy naturally?

There are many natural ways to help improve your energy levels, including practicing good sleep habits, reducing stress, choosing healthy foods, using caffeine wisely, and being physically active. Let’s talk about each in more detail:

1. Practice good sleep habits

The term “sleep hygiene” refers to a set of strategies to help improve your sleep by adjusting both your sleep environment and your habits around sleep. Using sleep hygiene habits can help you sleep better so you wake up feeling energized and ready to take on your day. Some useful sleep hygiene tips include:

• Keep your room cool and dark. This helps make your room comfortable for sleeping.
• Limit screens before bed. This includes cell phones, television, and computers.
• Go to bed and wake up at the same time every day, even on the weekends. Consistent bedtimes and wakeup times help your sleep rhythms over time.
• Avoid caffeine at least 8 hours before bedtime, and try not to drink alcohol 3 hours before bedtime. Both of these can disrupt your sleep.

2. Reduce stress

We all know that too much stress is not good for us, but did you know that high levels of stress can sap your energy? Reducing your stress levels can help you sleep better and have energy throughout the day.

There are numerous ways to reduce stress. Some common strategies for lowering stress include: walking, gardening, playing with your pets, meditation, yoga, journaling, progressive muscle relaxation, physical activity, engaging in hobbies, and spending time with people you care about. Try out different ideas to figure out which ones work best for you.

3. Nourish your body with healthy foods

The food you eat provides the calories, or energy, your body needs to run. However, certain types of food can help you feel fuller longer and provide a steady source of energy throughout the day. Rather than getting a quick energy spike and then crashing later, eating meals or snacks with the below foods can give you sustained energy:

Complex carbohydrates: These types of carbohydrates take longer to be digested than simple carbohydrates, like sugar. Foods with complex carbohydrates usually contain fiber, which can help you feel full. Foods like whole grains, fruits, vegetables, beans, and lentils contain complex carbohydrates that will give you calories for energy for your day.

Proteins: Proteins are digested more slowly than carbohydrates, so they end up providing an energy source that lasts longer than carbohydrates alone. You can add protein to your meals and snacks by eating lean meats, poultry, fish, eggs, tofu, dairy foods, beans, lentils, and nuts. Lots of choices and tasty options to add to your day!

Fat: Fats provide more calories per gram than either protein or carbohydrate and also slow down digestion. Including some healthy fats in your meals and snacks will help fuel you for longer. Healthy fats include both monounsaturated and polyunsaturated fats, like avocados, olive oil, fatty fish, and nuts.

Meals and snacks that include a mix of complex carbohydrates, protein, and healthy fats become a powerhouse of energy that can help you feel fueled and energized throughout your day.

4. Use Caffeine Wisely

Caffeine is a stimulant and can provide a temporary boost of energy, but keep in mind that too much caffeine can have negative impacts on your body, including anxiety, disrupting your sleep, and heart problems. Caffeine is found not just in coffee, but also in tea, cacao, yerba mate, guarana, some soft drinks, and energy drinks.

For most adults, the FDA states that 400 milligrams a day, or about 2-3, 12-fluid-ounce cups of coffee, is generally not associated with negative effects. However, some people are more sensitive to caffeine than others and people with some health conditions should avoid caffeine. If you have questions on caffeine and how it may impact your body, please talk to your health care provider.

5. Physical Activity

Interestingly, being active burns energy but can also boost your energy levels too! Physical activity improves energy in a few different ways:

• Physical activity increases your muscle strength and enhances your endurance, so doing daily activities feels easier and you’re less likely to feel fatigued.
• Exercise helps your cardiovascular system work better by transporting nutrients and oxygen in your body more efficiently, which helps you have more energy throughout the day.
• Physical activity also improves sleep and reduces stress, both of which impact energy levels.

And remember, any movement is better than no movement! Some fun ways to add physical activity to your day include: going for a bike ride, taking a walk with a friend or pet, trying out a dance or fitness class, working out with a trainer, running around with your kids, swimming at your local community center, or taking an online yoga class. But these are just the beginning, there are lots of ways to add activity to your every day beyond going to the gym—though that’s a great way too!

How does my body make energy?

Did you know your cells need energy too? Your body has amazing processes in place to transform the food you eat into energy for your cells and body to use. This is often referred to as cellular energy or energy metabolism, and B vitamins support these processes.* What’s incredible is that you don’t need to do anything for your body to complete the energy metabolism process, your body automatically knows what to do! Just nourish your body with healthy foods and nutrients, and it will handle the rest.

Vitamins for energy metabolism

B vitamins play key roles in energy metabolism.* They support the breakdown of carbohydrates, protein, and fats and convert food into fuel.* B vitamins are water-soluble, which means you need to consume them daily.

Are there B-vitamin gummy supplements?

Yes, there are many vitafusion gummy options that include one or several B vitamins:

• vitafusion B Complex: Each strawberry gummy has 5 B vitamins, including niacin, vitamin B6, folate, vitamin B12, and biotin to support cellular energy production.*
• vitafusion B12: With a delightful raspberry flavor, these B12 gummies provide a boost of B12 to help support cellular energy.*
• vitafusion B12 Extra Strength: With three times the vitamin B12 as our regular B12 gummies per serving, these delicious cherry-flavored gummies support energy production and red blood cell formation.*

Tips to Support Your Daily Energy

By reducing your stress, working on your sleep hygiene, eating to support energy, increasing your physical activity, and using caffeine wisely, you can help to increase your energy levels, both in the morning and throughout the day. And vitafusion gummies are here to help support your energy metabolism so you can take on your day, every day!*

Brought to you by the vitafusion™ nutrition experts.