Axe on Instagram K Levrls. Eating high-fiber foods instead of Bost ones Boost energy levels quickly your body absorb carbohydrates at a slower rate and avoid the all-too-popular sugar crash. Drink less alcohol Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol.

Boost energy levels quickly -

What makes you feel low in energy? Many factors influence your energy levels, but some lifestyle factors have the greatest impact. The good news is that you can change your energy levels, and we have some great tips backed by science. Research shows that genetics only play a small role in affecting energy levels, and at ZOE , we found that one of the largest influences may be your diet.

Our scientists have found that low energy often occurs as a result of what you eat. Your unique responses to the food you eat — specifically your blood sugar — are linked with how energetic or tired you feel.

Fortunately, you have a significant amount of control over your diet and lifestyle factors that play a role in boosting energy levels. This is good news because you can boost your energy with personalized nutrition and lifestyle changes.

Although many supplements and nutrition products claim to help boost your energy levels, the vast majority of these products are not regulated by the Food and Drug Administration FDA and lack quality evidence proving that they work. In this article, you can find 12 science-backed lifestyle changes that you can try to give your energy a boost.

This ground-breaking research showed that we each have unique responses to the food we eat. For example, identical twins can eat the same food but might have very different post-meal energy levels.

Using this type of data, ZOE can predict how a person responds to food and suggest the best food swaps for their body. Eating for your unique biology can boost your energy levels.

Take our free quiz to find out more about how ZOE can help you eat the foods that are best for your body. The trillions of microbes that live in your gut and make up your gut microbiome are not just important for your digestion but also for your overall health.

Having a diverse microbiome — which means having lots of different microbes in your gut, particularly beneficial microbes — is good for your health.

But having a lower diversity may increase your risk of conditions like type 2 diabetes. Will Bulsiewicz , gastroenterologist and gut health expert recently explained that one of the most common clinical signs of an unhealthy gut that he observes in his practice is fatigue. Importantly, he said that one of the earliest signs of improvement in gut health is an increase in energy.

Our research has identified 15 specific microbes that are linked with good metabolic health and 15 microbes that are tied to poorer metabolic health. Get occasional updates on our latest developments and scientific discoveries.

No spam. We promise. We have put together this handy list of tips to improve your gut health. When you eat carbohydrates , your blood sugar levels rise. This is a normal response, but it can be harmful long-term if blood sugar is rising too high or crashing too quickly after eating.

When your blood sugar dips too low or spikes too high, you will notice changes in energy levels, among other symptoms like hunger, irritability, and difficulty concentrating.

Unpublished research by ZOE scientists and their colleagues found that eating a lot of sugar at breakfast leads to lower energy levels later in the day. Sugary drinks and snacks may cause drastic swings in blood sugar and can lower energy levels as a result. Eating more complex carbohydrates , particularly from plant sources, can help control blood sugar levels.

This includes foods like whole grains, fruits, vegetables, seeds and nuts, and legumes. Ultra-processed foods are high in added sugar, salt, unhealthy fats, and chemical additives. Ultra-processing also affects the food matrix and makes foods very easy to digest.

This can lead to big blood sugar peaks followed by dips. Eat more whole foods to improve your energy levels and reserve those ultra-processed sugary foods for the occasional treat. Drink water to feel better. Dehydration can cause feelings of tiredness and changes in mood.

Caffeine increases feelings of alertness. The benefits of coffee stretch beyond your energy levels. Your coffee consumption is also associated with greater microbiome diversity.

Be sure to cut your caffeine intake in the afternoon, as it can negatively affect sleep for many. Coffee also comes with a host of other health benefits, which we have rounded up in this article. Both how much and how well you sleep are important for good energy levels.

Poor sleep can affect energy levels due to changes in appetite and cravings the next day. Unpublished research by ZOE scientists and their colleagues found that when people sleep longer and get better quality sleep, their energy levels are higher the next day.

Even if you are struggling to get enough rest, there are ways to improve the quality of your sleep. Research by ZOE scientists found that going to sleep earlier is better for your blood sugar control the next morning and helps avoid blood sugar spikes.

Removing stress completely from your daily life is certainly not realistic. However, addressing your stress levels with positive coping behaviors is paramount to long-term health.

Stress can negatively impact gut health. The vagus nerve runs from the brain to the gastrointestinal tract and may play a role in connecting the gut microbiome to your stress response. Exercise can boost energy and relieve fatigue. Getting minutes of moderate physical activity each week is recommended for long-term health.

These minutes of activity can be divided throughout the week to be more manageable. A healthy diet has several benefits, including more consistent energy. Certain Foods Can Boost Your Mood, Health, And Energy , while Others Can Make You Feel Fatigued.

Eating highly nutritious meals daily helps improve your overall health, boost your immune system, and improve digestion. All of these factors have an impact on your energy levels throughout the day. Certain foods help boost your energy, more than others.

These include:. Being properly hydrated alongside eating well is a healthy habit to get into when looking to boost your overall energy levels. As mentioned, certain foods can be problematic —both for digestion and energy.

Foods such as Those High In Sugar Can Cause A Crash In Energy Levels , and incredibly heavy foods that take a long time to digest can make you feel fatigued. Additionally, Food Sensitivities Can Contribute To Fatigue , and cause discomfort that may affect your mood.

You can do an Elimination Diet to test for sensitivities, or visit an allergist. Alcohol Is A Depressant And Affects Sleep Quality and overall energy levels. Alcohol may make you feel drowsy or irritable — both during and after consumption.

Increased alcohol intake can also make you dehydrated, additionally contributing to unwanted side effects. Drinking in moderation can help you avoid unwanted side effects of alcohol, including fatigue. The Centers for Disease Control Prevention CDC define Moderate Drinking As Two Or Fewer Drinks In A Day.

Additionally, the National Institute on Alcohol Abuse and Alcoholism NIAA defines Heavy Drinking As More Than 14 Drinks Per Week. Limiting your drinking can help you avoid the Negative Long-Term Effects Caused By Alcohol Use , as well as help improve your energy levels. There are several benefits of exercise for general health and wellness, including weight management, Mood Regulation , and Mobility.

 However, regular physical activity can also increase energy levels over time, Especially When It Comes To Work-Related Fatigue. Mayo Clinic recommends that you should be getting in At Least 30 Minutes Of Moderate Exercise Every Day. This could be:. Depending on your fitness goals and ability, you may need more or less heavy exercise.

Exercise is a great tool for stress relief, which also helps improve fatigue.

All-nighters in levwls library. A diet of coffee and gummy Joint health management. Sound familiar? The foods you Boost energy levels quickly to Qquickly have a definite impact qquickly both your energy level and academic performance. Poor eating habits can leave you feeling drained and struggling to remember what you spent hours learning. After a 12 or 14 hour fast, your body needs food in order to function at its best. Short on time? Boost energy levels quickly Health may Stretching exercises for resistance training commission from the links on quuickly page, oBost we levells feature products we believe in. Why Trust Us? I'm Booost going to sugar-coat it: The best way to Boost energy levels quickly through your entire day Bokst your eyelids drooping is to get enough sleep at night. Still, that's not always entirely possible just one more episode of The Great British Baking Show can't hurt, right? But the good news is there are some quick energy-boosting tips you can try that work pretty well in the moment. Here's how to get more energy, like, right now. Admit it: You don't drink as much water as you could—and dehydration is one of the main reasons why energy levels bottom out.