Increase Your Energy Naturally This January | Gardenuity's Guide
In the new year, many of us are filled with hope for change and opportunities for growth. Making small, sustainable changes to our daily routines can lead to increased energy, happiness, and health. Here are five key steps to help you boost your energy levels this January.
1. Prioritize Sleep
Aim for consistent, good-quality sleep to regulate hunger hormones, insulin sensitivity, and metabolism, all of which influence energy levels. Adjusting your sleep schedule to include being in bed only for as long as you sleep can improve energy levels. [2]
2. Increase Movement
Incorporate moderate exercise such as walking daily and resistance training 2–3 times weekly to build lean muscle, which helps increase metabolism and energy expenditure even at rest. [2][3]
3. Adopt a Balanced Diet
Include foods high in protein (e.g., eggs), complex carbohydrates (e.g., sweet potatoes, brown rice), and nutrients like iron, vitamin C, and magnesium to support metabolic processes and sustain energy release. [4][5]
4. Limit Screen Time and Foster Connections
Try a nightly tech cutoff (e.g., by 10 p.m.) and have regular social interactions to support mental health and emotional resilience, which correlate with steadier energy.
5. Manage Stress
Engage in calming practices and ensure hydration, as chronic stress and dehydration can hamper metabolism and energy. Learning about herbs for sleep can help improve the quality of sleep.
Starting with one or two of these manageable changes—such as adding a walk after lunch or cutting screens early—can initiate a positive momentum, with benefits compounding over time for long-term vitality.
Remember, it is possible to feel energized without relying on multiple cups of coffee. Personal sustainability is a core way to improve the environment, too. By making these small lifestyle adjustments, you'll be well on your way to a more energetic and healthier new year!
[1] Harvard Medical School [2] Mayo Clinic [3] American Council on Exercise [4] Academy of Nutrition and Dietetics [5] National Institutes of Health
- To further boost energy levels, consider adopting a healthy-diets regimen, focusing on science-backed nutrition such as consuming foods rich in protein, complex carbohydrates, and essential nutrients for metabolic processes.
- Keep health-and-wellness in mind by setting aside time for fitness-and-exercise, such as incorporating daily walks and weekly resistance training, which contribute significantly to increasing metabolism and overall energy levels.
- To enhance your well-being and energy levels, take advantage of the home-and-garden in establishing a healthier lifestyle, try creating a conducive sleep environment, and practice calming practices for stress management to promote better sleep quality.
