While a vacation is always an appealing option for a recharge, there are things you can do in your everyday life to increase mental clarity and physical energy. Before you go booking a 14-day Caribbean cruise just to feel more energized, read on for our tips to increase energy and mental power.
How to Have More Energy
We’re breaking down 12 tips to increase physical and mental energy, including brain exercise for mental focus, how to increase energy naturally, how to get energy fast, and how to be more energetic all day and say goodbye to the 3 PM crash.
The Best Brain Exercises and Why You Need To Fuel Your MindBoth mental and physical energy are important for you to feel your best. However you are feeling in your mind will manifest in your body, and vice versa. So if you are feeling tired and cannot focus, your body will also feel sluggish and not perform optimally.
One way to improve focus energy is with brain exercises. Brain exercises are simple, often fun practices that force you to use your brain in different, challenging ways to increase your mental strength. Some of the best brain exercises include:
Test Your RecallAnytime you need to make a list- for the grocery store, to-do list, stores to visit at the mall- take the time to write it down and then memorize it. 60 minutes later, test your recall by seeing how many items on the list you still remember. To really improve your mental strength, you can do this one frequently and for fun, not just when you need to make a list. For example, you can list state capitals, or the countries within Eastern Europe or Africa. Design the lists to make this brain exercise as challenging as possible to get the most mental benefit.
Go Back to Mental Math
When faced with any type of math equation today, most people reach for their smartphone calculator. Instead, resist the urge to use your phone (or a calculator, or even pen and paper), and try to solve math problems in your head. To make it even more challenging, try to do this while walking.
Get Creative in the KitchenBrain exercises do not need to be all about thinking, but simply using the brain in ways that you usually do not. This can also involve activating all of the senses. Cooking is a great way to use your senses of smell, touch, sight, and taste, which all use different parts of the brain. Take a cooking class or try out a new healthy recipe for a double-whammy of a healthy meal and a great brain exercise.
Refine Your Fine Motor SkillsFine motor skills involve smaller, more precise movements in the hands, wrists, fingers, feet, and toes. They are one of the motor skills that you can improve upon, or lose some your ability if you do not use them enough. Refine your motor skills by engaging in hand-eye coordination activities like puzzles, painting, or drawing. You’ll get to spend an afternoon doing a fun activity while also improving your fine motor skills and mental focus.
Try Creating Maps by MemoryMemory plays a huge role in cognitive and overall mental strength. To test your memory, and also get some fine motor skills practice, try drawing maps of the places you go from memory. When you return home from visiting a new place, roughly map out the area using pencil and paper and see how much you remember. Try doing this each time you go somewhere new. An added bonus is that this may inspire you to be more mindful and aware of your surroundings everywhere you go, making it easier to remember places for your maps while also reaping the benefits of mindful living.
How to Increase Energy Levels Naturally
Meditate for Mental Fortitude and an Energy Boost
There are countless benefits to mindfulness and meditation, one of them being increased energy and mental fortitude. While most people associate meditation with a state of relaxation, it can actually give you a boost of steady energy that will help keep you going, yet calm, throughout the day. While meditating, your brain goes into a sleep-like state, leaving you feeling refreshed and renewed after meditating. It can also increase levels of endorphins, which can increase energy naturally and also improve your mood and help cope with conditions like depression and anxiety. On top of all of that, mindfulness meditation helps you maintain mental fortitude in challenging situations.
Eat a Nutritious Diet for Energetic Fuel
Food is fuel, for both your body and mind. If you are struggling with low energy levels, focus on your nutrition to increase physical and mental energy. A nootropic diet is a great example of an energy boosting, healthy diet. The nootropic diet is a high fat, moderate protein, low carbohydrate way of eating, with an emphasis on natural, unprocessed foods. The nootropic diet can improve memory, focus, attention span, and mental clarity, and can improve athletic performance.
Even if you do not want to follow a high-fat diet, you can still eat in a way that benefits mental and physical energy. The most important thing is to focus on whole, unprocessed foods like vegetables, lean protein, high-quality fats, and complex carbohydrates like potatoes and other starchy vegetables. Eating too many simple carbohydrates, such as white bread, and highly processed foods can cause your energy to quickly rise and then crash. To increase your energy naturally and maintain your energy throughout the day, focus on your nutrition. You may be surprised how much the food you eat will influence your energy levels.
Experiment with Intermittent Fasting
In addition to improving the quality of food you eat, consider switching up the timing of when you eat. Intermittent fasting is the practice of abstaining from food and drinks for a set period of time each day. For example, many people follow the 16/8 method, in which you fast for 16 hours a day, and eat and drink within your 8-hour window.
Intermittent fasting has numerous health benefits, one of them being increased physical energy and mental clarity. One reason for this may be that you are digesting food for a shorter period of time each day. Digestion takes a massive amount of energy (ever noticed how sleepy you feel after a large meal?), so limiting digestion to an 8-hour window frees up more of your energy to fuel your brain and put towards other tasks. When coupled with a healthy diet, intermittent fasting also helps keep your blood sugar levels stable, so you will no longer experience major energy highs and lows throughout the day.
How to Get Energy Fast
Exercise for an Endorphin Boost
While you probably will not want to hit the gym if your energy levels are low, exercising is actually a great option for a natural energy boost. When you exercise, your body will release extra endorphins, which improve your mood and increase energy. If you have ever felt a “high” upon leaving the gym or finishing a workout, that is endorphins at work. Regular exercise also improves cardiovascular health and general fitness, so you have more stamina to tackle the day, and can improve your sleep, so you feel better rested in the mornings.
Natural Supplements for Increased Energy and Mental Clarity
If you struggle to find the initial energy boost to work out, consider adding supplements to your diet to improve your mental and physical energy. Momental MIND nootropic supplement contains nootropics like gingko bilboa, bacopa, and medium chain triglycerides to improve physical energy and mental clarity. MIND provides fast energy that sustains throughout the day with no crash, so your mind and body are prepared to tackle all of your day from morning to night. Even if you eat nutritional food, adding supplements to your diet can greatly improve your energy and mental performance. Plus, MIND is intermittent-fasting friendly, meaning you can have it in the morning for an energy boost even if you are practicing intermittent fasting.
How to be More Energetic All Day
Understand Your Sleep Cycle
You know how different you feel in the morning after a solid night’s sleep versus when you only got a few hours of shut-eye. Making sleep a priority, and understanding your sleep cycle so that you get optimal sleep each night, will make a huge difference in your mental and physical energy levels.
Each night, you cycle through five stages of sleep. It is essential to fully cycle through all five stages in order to feel well-rested and be more energetic all day. If it takes you too long to fall asleep, or your cycle is continually interrupted, you will feel groggy and lack energy all day.
If you struggle with insomnia or wake up often throughout the night, try incorporating some relaxing supplements into your nighttime routine to help you feel calm at night and so you can fall into a deep sleep and move through all of the sleep cycles to their full extent. Great options include 5-HTP, a tryptophan precursor which helps produce melatonin and serotonin, and valerian root, a natural sedative. If anxiety keeps you awake at night, try phenibut, which has effects similar to benzodiazepines without the negative side effects. All of these natural nootropics are ingredients in Momental MEND.
Focus on Your Liquids
We have already discussed the importance of nutrition for mental and physical energy. But, nutrition extends beyond simply what you eat. What you drink also plays a large role in your energy levels.
Some good rules of thumb to follow are to increase your water intake, and cut down on coffee and alcohol. Alcohol interrupts the sleep cycle, and can definitely leave you feeling less than energetic the next day if you overindulge. Coffee, while providing a fast energy boost, also leads to a crash and can cause jitters and anxiety. Rather than coffee, try switching to green tea caffeine when you need some caffeine for an extra boost of fast energy.
Increasing Physical Energy and Mental Power Is Simpler than You Think
It may not seem this way when you are tired and run down, but you can increase energy, physically and mentally, with these simple tips. Incorporate some of these physical and mental energy tips into your everyday life, and you will feel the shift in your energy levels without needing to jet off on a vacation. Engage in healthy behaviors and fuel your body with lots of water, nutritious food, and the right supplements, and you will be feeling physically and mentally strong in no time.