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How To Keep Your Energy Levels Up Throughout The Day

by InvisiblyMe
A photo of a woman in a white living room sat on a sofa with her legs up. She's smiling and has her armed stretched up. Below is the title: How To Keep Your Energy Levels Up Throughout The Day

Keeping energised can be a continual work-in-progress for many of us. As someone with ME/CFS and fibromyalgia, I find the title a bit laughable. “Energy? What is that?”. While those with chronic illness may not find the same benefits as others when it comes to lifestyle changes to boost energy, there are a few things worth trying.

Every little helps in keeping ourselves as healthy, energised and motivated as possible to get through each day. This collaborative post explores just a couple of suggestions.

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Every single morning provides us with new opportunities and a new chance to start again. Whether it’s things you want to do or things you need to do, being productive can be difficult for both physical and psychological reasons. In order to be productive, we need our bodies and our minds have some energy reserves to draw from. If you’ve ever felt lethargic going into a day and you don’t really have the motivation to do what’s ahead of you, then there may be a few things worth trying to see if you can turn that around a bit.

Sometimes we just need some respite and a break from what we’re doing. We might need some down time to recharge or a change of scenery to refresh ourselves. Here are five suggestions for helping to keep your energy levels up throughout the day.

Get Enough Sleep Every Night

This is easier said than done a lot of the time, but it’s worth it once you can get into the habit. If you’re finding yourself lacking energy or irritable throughout the day, then it may be worth considering your sleeping patterns. While 8 hours a night is the typical recommendation, it’s different for everyone and it can change with age, so it might take some trial and error to see whether you’re getting enough for you to function optimally.

If you’re struggling to get enough sleep, there are of course plenty of commonly suggested tips to try, whether it’s blackout curtains and reading a book for half an hour before bed, or meditation and all natural sleep aids that can come in handy should you ever find nodding off isn’t coming easily. 

A photo of a man in bed wrapped up in a striped duvet. His eyes are closed and he looks to be asleep.

Drink Adequate Water (But Not Too Much!)

Up to around 60% of the body is made up of water, so we need to make sure that we’re replenishing it regularly. Of course, too much water can be potentially dangerous too, so it’s important to know the signs of both over and under hydration. Recommended intake levels vary depending on your health, the climate, your exertion levels and so on, so we need to ensure that we’re getting a suitable level for us as individuals.

Plenty of other fluids and foods, particularly fruits, also count towards your water intake. Drinking an adequate amount of water that suits your needs can make such a difference in your life.

Shake Up Your Nutrition For Sustained Energy

Getting enough nutrients is important, so if you’ve been meaning to give your diet a little revamp then there’s no time like the present. Everything in balance is usually the best way to go, and it’s typically recommended to skip faddy diets or restrictions so that you get a good range of vitamins and minerals from all food groups, including carbohydrates. Try to include more energy boosting foods like bananas, starchy carbs, fatty fish, iron-rich red meat, green veg, and fortified cereals.

If you’re feeling more tired than usual, speak to your doctor. It might be worth getting a general blood test to ensure you don’t have any undiagnosed deficiencies or conditions, especially with things like iron, B12 or hypothyroidism, all of which can leave you feeling exhausted.

If you’re not getting enough of the good stuff in your diet or you can’t absorb them well, such as because of a digestive issue, then you could consider supplements to keep your levels topped up. Think multivitamins, magnesium, iron, B12, probiotics, Vitamin D and so on. Speak to your doctor if you want a blood test to check your levels on key nutrients and vitamins and hormone levels to ensure everything’s optimal, or check out a home blood test privately if you have problems getting what you need from your practice.

Stay On Track With Your Calories For Energy

Calories are a tricky one. The key is with being aware without becoming obsessed, and viewing calories without judgement. Tasks like calorie-counting can be tedious for some, but once you get used to this kind of thing, it becomes a natural habit, for better or for worse. This isn’t advised for those with eating disorders, and we’re not talking about calorie counting for weight loss or self-flagellation. This is to make sure you’re getting enough calories each day to keep you going.

We all need different amounts because of different weight, body make-up, activity level etc. By checking what you’re getting and listening to your body, you become used to eating the right amounts for your body. If you eat too much or too little, then you won’t have the energy you need throughout the day. Not enough nutrients won’t help, whereas too much food can make you feel more lethargic.

A bird's eye photo of a woman sat on a sofa with her legs crossed, wearing jeans and a beige short-sleeved top. She's got a bowl in her hand and eating what looks like a mix of yoghurt and fruit with a spoon.

Create A Plan & Get Into A Routine

Humans are typically creatures of habit, but you can make habits and routines for you work in a positive way. Plenty of people don’t like the idea of routines and they’re often shunned in self-help books because they can result in people getting stuck in comfort zones and bad habits. However, healthy habits can be life-changing, and after a few weeks they can stabilise in your routine and become much easier to practice.

Having a routine for the day can likewise help with energy. For those with chronic illness, fatigue or pain, pacing can be pivotal to ensuring you have enough ‘spoons’ to do the things you need to do. Working in short breaks regularly can help prevent extreme burnout and help you to recharge, while having a rough plan for the day can help limit procrastination and boost motivation.

Work On Your Overall Fitness

If you’re a fitter, healthier person overall, then you’ll literally have more stamina, strength, and durability to go through the day. By no means do you have to become an athlete, but working on your overall fitness would provide you with a lot more oomph during the day. Whatever your health, there are small steps, habits and changes that can help, even if that’s just a little more movement each day, an extra piece of fruit, a little more sleep, and so on. Don’t underestimate the power of small steps for our overall fitness, whatever your health or chronic conditions.

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[ This is a collaborative post ]

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17 comments

Gemma - Wheelescapades March 7, 2021 - 5:47 pm

I need this right now! I don’t know if it’s just me getting exhausted of doing nothing?!
I’ve been bingeing on blueberries hoping that may help.

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thelonelyauthorblog March 7, 2021 - 7:02 pm

Haha. If you drink to much water you will be up all night like me.
Have a beautiful week my friend. ????

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Amber March 7, 2021 - 8:15 pm

Great tips! Some were new to me. I didn’t realize that over hydration has similar symptoms to being dehydrated. I have heard of marathon runners passing away from over hydration! I always thought that was crazy. Changing up the health routine is something I need to do- just switched up some my vegetables and fruits!

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Smelly Socks and Garden Peas March 7, 2021 - 8:24 pm

I need this! I often struggle late afternoon and get hangry and irritable, probably need more water and a mid afternoon snack.

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johnrieber March 7, 2021 - 9:38 pm

Terrific list – so much of what we do can be strengthened just by using consistency in our daily routines and practicing moderation in everything!

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Michele Anderson March 7, 2021 - 10:45 pm

Great ideas for keeping healthy and having that energy we all want. Keeping our stress levels down is so important. Stress just depletes us.

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Popping Wheelies March 7, 2021 - 11:09 pm

Getting on a routine is our downfall at the moment. Great tips, as usual, and we will try to put all into practice. Thanks! – George

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Masha March 8, 2021 - 1:32 am

This is a really great list, having a plan, eating the right foods, excercise…can do wonders for us. xoxo

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Cheryl, Gulf Coast Poet March 8, 2021 - 3:39 am

Thought-provoking post! Helpful ideas. We struggle with energy issues every day! <3 Take care!

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Jo March 8, 2021 - 12:28 pm

This is something I’m struggling with atm. Trying to arrange a blood test now.

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Holly March 8, 2021 - 2:50 pm

Awesome collaborative post, Caz. There are so many varied reasons why any one of us could be suffering from fatigue or fogginess through the day. As you rightly say, some conditions make those particular symptoms especially debilitating.

I’m a big believer in a proper nutritional balance and a strong workout for sustainable fitness. One of the ways I know personally that I haven’t been active enough is that I get overwhelmingly tired. Funny how that works but a good long walk or activity break works magic every time. (That is of course unless rest is what’s needed!)

“Working in short breaks regularly can help prevent extreme burnout and help you to recharge, while having a rough plan for the day can help limit procrastination and boost motivation.” — I agree 100% with you, Caz! We really do try to do too much sometimes and that is very harmful to our health. Our bodies, and our minds, will usually clue us in when we’re in balance. Not feeling guilty for not always doing something like this culture pushes is the key!

Another major energy sucker is fear, worry, anxiety, stress, etc. Even when I wake up feeling energized but then begin to worry about something — my tank suddenly falls to ‘E.’ We underestimate how profound of an impact those bad habits cause!

Sending my love to you, my friend. Thank you for another awesome post! ♥ I hope you are well and getting lots of down time!

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The Oceanside Animals March 8, 2021 - 4:24 pm

Charlee: “We definitely always make sure to get enough sleep at night.”
Chaplin: “Which we then supplement with enough sleep during the day.”
Lulu: “It sounds like you two cats mostly just sleep all the time. When do you have the energy levels up?”
Charlee: “For about 15 minutes at around 10am, and again around 10pm.”

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James Viscosi March 8, 2021 - 4:36 pm

This is all good advice! I have my alarm set for 5:30am every day, including weekends, because I like to keep the same schedule throughout the week, and I have to get up early to work on the book (when I’m doing that) or get the animals’ blog posts out (when I’m not doing a book), and also for minor chores like emptying the dishwasher and litter pan patrol. I used to (almost literally) fall asleep promptly at 9:30pm every night, but these days I don’t seem to go to sleep until 10:30 or even 11 (I realize this hardly makes me a night owl), so apparently my sleep patterns have changed. This has been especially noticeable since The Event, so I attribute some of it to that. I do also use my mornings to get on the rowing machine three times a week and the weight machine twice a week, to help keep up my general fitness, especially while COVID has been going on and we can’t go to the studio. I at least partially credit the rowing machine for The Event not killing or incapacitating me, as that sort of thing so often does …

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Despite Pain March 10, 2021 - 5:48 pm

Another fantastic post, Caz! I’m low in energy right now and struggling to find any so this post came at the right time.

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Mrs. Ram’s Jams March 21, 2021 - 1:35 pm

Iron is life. Life. Life. Life. I can totally tell when I need another infusion because my energy level plummets. Great tips, Caz!

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InvisiblyMe March 22, 2021 - 10:59 pm

Oh so true! My iron is very low… but I’m having to fight for an infusion because I can’t take oral supplements. With your bowel issues, do you still have to fight for yours as well? I’m getting too tired to fight.

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Shell-Shell's????tipsandtricks August 1, 2021 - 7:18 am

Great post! Thanks for sharing. My life is very demanding! Some days I am just exhausted.

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