7 Keys to Reach the End of the Day with Energy

Keys to Reach the End of the Day with Energy

Profile Image Zeynep Özdemir

Zeynep Özdemir

A Certified Dietitian Nutritionist combining an academic science background, passion for health and extensive knowledge in food safety

Are you familiar with that all-too-common energy dip that strikes partway through the day? You’re certainly not alone in this experience.

Many of us find our vitality waning as the hours pass, which can dramatically affect both our productivity and overall well-being. The good news is that maintaining robust energy levels throughout the entire day is both achievable and vital for our health and efficiency.

7 Keys to Reach the End of the Day with Energy

In this blog, we will explore a variety of practical strategies designed to sustain and even boost your energy levels throughout the day. These tips are applicable to everyone, from professionals and students to anyone interested in enhancing their daily energy. Let’s start on this journey to unlock the secrets of enduring vitality and make the most out of every day.

1. Regulate Your Sleep

Achieving a consistent sleep schedule is more than just a luxury, it's a necessity for anyone looking to maximize their energy levels throughout the day. Our bodies operate on a circadian rhythm, an internal clock that dictates our sleep-wake cycle, metabolism, and even body temperature.

Aligning our lifestyle with this natural rhythm can drastically improve our energy, making us more alert during waking hours and improving our sleep quality at night. Sticking toat least 7 hours of regular sleeping and waking times helps stabilize this rhythm and reduce the likelihood of midday fatigue. (1, 2)

2. Incorporate Daily Physical Activity

Regular exercise isn't just for keeping your body in shape; it's also a crucial factor in boosting your mental clarity and energizing your spirit.

Physical activity prompts the body to release endorphins, chemicals in the brain that act as natural painkillers and mood elevators. Even low-intensity activities, like a brisk ten-minute walk or a series of gentle stretches, can significantly impact your energy levels. Integrating these simple activities into your daily routine can keep your mind sharp and your body energized. (3, 4, 5)

Consider scheduling short exercise breaks throughout your day or using part of your lunch hour to get moving. 

3. Manage Stress Through Relaxation

Stress can significantly sap your energy levels, affecting both mental clarity and physical health. When stressed, your body expends a great deal of energy managing your nervous system's fight-or-flight response, which can leave you feeling exhausted. To combat this, incorporating relaxation techniques into your daily routine can be highly beneficial.

Deep breathing exercises, yoga, and journaling are excellent ways to reduce stress. These activities help calm the mind, reset your emotional state, and decrease the production of stress hormones like cortisol, ultimately conserving your energy and keeping you feeling refreshed and alert. (6, 7, 8, 9)

Manage Stress Through Relaxation 7 Keys to Reach the End of the Day with Energy Nullure

4. Maintain a Nutritious Diet

The fuel we give our bodies profoundly impacts our energy levels. A diet rich in whole foods, lean proteins, and healthy fats provides the nutrients necessary for sustained energy throughout the day.

Key nutrients that play a critical role in energy production include B vitamins, which help the body convert food into energy, iron, essential for transporting oxygen in the blood, and manganese, crucial for the metabolic process. Incorporating a variety of these nutrients into your diet ensures that your energy levels are optimized, your mood is stabilized, and your metabolism runs efficiently. (10, 11, 12, 13, 14)

5. Stay Hydrated 

When your body is dehydrated, it can lead to fatigue, mood swings, and reduced cognitive abilities. Water helps in the transportation of nutrients and oxygen to your cells, boosting energy production at a cellular level. It also assists in flushing out toxins and other metabolic wastes.

Instead of reaching for a cup of coffee or sugary drinks when you feel tired, try drinking a glass of water. This simple switch can provide a more sustained energy boost without the risk of a crash associated with caffeine and sugar. Aim to drink fluids regularly throughout the day, even before you feel thirsty, to ensure optimal hydration and energy levels. (15, 16, 17)

6. Cultivate Emotional Well-Being

Emotional health is a pivotal component of overall energy levels. When you're emotionally well, your body feels more energetic and ready to tackle daily tasks. Engaging in activities that bring joy and fulfillment can dramatically improve your quality of life and boost your energy.

Whether it’s pursuing a hobby, spending time with loved ones, or simply taking moments to appreciate the small pleasures of life, these actions can lead to significant enhancements in your emotional and physical stamina. (18, 19)

7. Supplements

If you're wondering, "What can I take to have energy and good mood?" certain supplements might be the answer. However, it's crucial to consult a healthcare professional before starting any supplement regimen to ensure it's suitable for your specific health needs.

Here are a few supplements that are scientifically proven to help boost energy and improve mood:

  • Ashwagandha:
    Known for its ability to fight stress, ashwagandha enhances the body’s resilience to physical and mental stressors, boosting energy levels. It has been shown to reduce cortisol levels by up to 28%, supporting better stress management and energy preservation. (20, 21, 22)

  • Rhodiola Rosea:
    This herb acts as an adaptogen, helping the body manage stress more effectively. Studies have found Rhodiola to improve both physical and mental fatigue, making it a valuable supplement for those looking to enhance endurance and energy. (23, 24)

  • Vitamin B12:
    Crucial for energy production, B12 helps convert the food you eat into usable energy. Those at risk of deficiency, including older adults and vegetarians, might find B12 supplements particularly beneficial in boosting their energy levels. (25)

  • CoQ10:
    Essential for energy production at a cellular level, CoQ10 levels naturally decrease with age. Supplementing with CoQ10 can be beneficial for those with lower levels, such as older adults or individuals with certain health conditions. (26, 27)

  • Iron:
    Necessary for the creation of hemoglobin, which helps carry oxygen to your cells, iron is vital for energy. Those with an iron deficiency often experience fatigue, which can be alleviated with iron supplements. (28)

  • Nicotinamide Riboside:
    As a precursor to NAD+, a molecule essential for energy metabolism and cellular repair, NR supplementation can help boost cellular energy levels, supporting overall vitality and wellness. (29, 30)

Supplements Keys to Reach the End of the Day with Energy

References:

  1. Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, Dinges DF, Gangwisch J, Grandner MA, Kushida C, Malhotra RK, Martin JL, Patel SR, Quan SF, Tasali E. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015 Jun 1;38(6):843-4. doi: 10.5665/sleep.4716. PMID: 26039963; PMCID: PMC4434546.
  2. Reddy S, Reddy V, Sharma S. Physiology, Circadian Rhythm. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519507/
  3. Larun L, Brurberg KG, Odgaard-Jensen J, Price JR. Exercise therapy for chronic fatigue syndrome. Cochrane Database Syst Rev. 2017 Apr 25;4(4):CD003200. doi: 10.1002/14651858.CD003200.pub7. Update in: Cochrane Database Syst Rev. 2019 Oct 02;10:CD003200. PMID: 28444695; PMCID: PMC6419524.
  4. Musumeci G. Effects of exercise on physical limitations and fatigue in rheumatic diseases. World J Orthop. 2015 Nov 18;6(10):762-9. doi: 10.5312/wjo.v6.i10.762. PMID: 26601057; PMCID: PMC4644863.
  5. de Vries JD, van Hooff MLM, Geurts SAE, Kompier MAJ. Exercise to reduce work-related fatigue among employees: a randomized controlled trial. Scand J Work Environ Health. 2017 Jul 1;43(4):337-349. doi: 10.5271/sjweh.3634. Epub 2017 Mar 21. PMID: 28323305.
  6. Saeed SA, Cunningham K, Bloch RM. Depression and Anxiety Disorders: Benefits of Exercise, Yoga, and Meditation. Am Fam Physician. 2019 May 15;99(10):620-627. PMID: 31083878.
  7. Goyal M, Singh S, Sibinga EM, Gould NF, Rowland-Seymour A, Sharma R, Berger Z, Sleicher D, Maron DD, Shihab HM, Ranasinghe PD, Linn S, Saha S, Bass EB, Haythornthwaite JA. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014 Mar;174(3):357-68. doi: 10.1001/jamainternmed.2013.13018. PMID: 24395196; PMCID: PMC4142584.
  8. Adamsson A, Bernhardsson S. Symptoms that may be stress-related and lead to exhaustion disorder: a retrospective medical chart review in Swedish primary care. BMC Fam Pract. 2018 Oct 30;19(1):172. doi: 10.1186/s12875-018-0858-7. PMID: 30376811; PMCID: PMC6208049.
  9. Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI J. 2017 Jul 21;16:1057-1072. doi: 10.17179/excli2017-480. PMID: 28900385; PMCID: PMC5579396.
  10. Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022 Jun 29;26(2):89-97. doi: 10.7812/TPP/21.204. Epub 2022 Jun 17. PMID: 35933667; PMCID: PMC9662251.
  11. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228. doi: 10.3390/nu12010228. PMID: 31963141; PMCID: PMC7019700.
  12. Moustarah F, Daley SF. Dietary Iron. 2024 Jan 8. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 31082013.
  13. Chen P, Bornhorst J, Aschner M. Manganese metabolism in humans. Front Biosci (Landmark Ed). 2018 Mar 1;23:1655-1679. doi: 10.2741/4665. PMID: 29293455.
  14. Cena H, Calder PC. Defining a Healthy Diet: Evidence for The Role of Contemporary Dietary Patterns in Health and Disease. Nutrients. 2020 Jan 27;12(2):334. doi: 10.3390/nu12020334. PMID: 32012681; PMCID: PMC7071223.
  15. Taylor K, Jones EB. Adult Dehydration. [Updated 2022 Oct 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555956/
  16. Pross N. Effects of Dehydration on Brain Functioning: A Life-Span Perspective. Ann Nutr Metab. 2017;70 Suppl 1:30-36. doi: 10.1159/000463060. Epub 2017 Jun 15. PMID: 28614811.
  17. Miller HJ. Dehydration in the Older Adult. J Gerontol Nurs. 2015 Sep 1;41(9):8-13. doi: 10.3928/00989134-20150814-02. PMID: 26375144.
  18. Schwei RJ, Hetzel S, Kim K, Mahoney J, DeYoung K, Frumer J, Lanzafame RP, Madlof J, Simpson A, Zambrano-Morales E, Jacobs EA. Peer-to-Peer Support and Changes in Health and Well-being in Older Adults Over Time. JAMA Netw Open. 2021 Jun 1;4(6):e2112441. doi: 10.1001/jamanetworkopen.2021.12441. PMID: 34129024; PMCID: PMC8207241.
  19. Tajvar M, Grundy E, Fletcher A. Social support and mental health status of older people: a population-based study in Iran-Tehran. Aging Ment Health. 2018 Mar;22(3):344-353. doi: 10.1080/13607863.2016.1261800. Epub 2016 Dec 15. PMID: 27976913.
  20. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. PMID: 23439798; PMCID: PMC3573577.
  21. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. PMID: 23439798; PMCID: PMC3573577.
  22. Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292.
  23. Ivanova Stojcheva E, Quintela JC. The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence. Molecules. 2022 Jun 17;27(12):3902. doi: 10.3390/molecules27123902. PMID: 35745023; PMCID: PMC9228580.
  24. Ivanova Stojcheva E, Quintela JC. The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence. Molecules. 2022 Jun 17;27(12):3902. doi: 10.3390/molecules27123902. PMID: 35745023; PMCID: PMC9228580.
  25. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
  26. Hernández-Camacho JD, Bernier M, López-Lluch G, Navas P. Coenzyme Q10 Supplementation in Aging and Disease. Front Physiol. 2018 Feb 5;9:44. doi: 10.3389/fphys.2018.00044. PMID: 29459830; PMCID: PMC5807419.
  27. Sood B, Patel P, Keenaghan M. Coenzyme Q10. [Updated 2024 Jan 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK531491/
  28. Solberg A, Reikvam H. Iron Status and Physical Performance in Athletes. Life (Basel). 2023 Oct 2;13(10):2007. doi: 10.3390/life13102007. PMID: 37895389; PMCID: PMC10608302.
  29. Alegre GFS, Pastore GM. NAD+ Precursors Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR): Potential Dietary Contribution to Health. Curr Nutr Rep. 2023 Sep;12(3):445-464. doi: 10.1007/s13668-023-00475-y. Epub 2023 Jun 5. PMID: 37273100; PMCID: PMC10240123.
  30. Amjad S, Nisar S, Bhat AA, Shah AR, Frenneaux MP, Fakhro K, Haris M, Reddy R, Patay Z, Baur J, Bagga P. Role of NAD+ in regulating cellular and metabolic signaling pathways. Mol Metab. 2021 Jul;49:101195. doi: 10.1016/j.molmet.2021.101195. Epub 2021 Feb 17. PMID: 33609766; PMCID: PMC7973386.
Back to blog

Leave a comment