5 Loving Ways Reclaim Your Energy

Feeling drained? It is okay—you are not alone! Life can be exhausting, but the good news is that small changes can make a big difference. Here are five gentle, science-backed ways to help you feel refreshed, recharged, and ready to take on the day.

1. Prioritize Restful Sleep

Aim for 7–9 hours of quality sleep every night to restore your energy and mood. Regularly sleeping less than 7 hours per night on a regular basis is associated with adverse to obesity, diabetes, heart disease, depression, weakened immunity, impaired performance, and greater risk of accidents. [1] Try creating a cozy bedtime routine: dim the lights, drink milk, and put your phone away to help your mind unwind.

2. Stay Hydrated

Sometimes, fatigue is simply your body asking for more water. A lack of fluids can also cause your heart to work harder to pump oxygen all throughout your body [2]. The expended energy can make you feel tired and less focused. Sip on at least 8 glasses of water a day to keep your mind and body energized. Hydration = self-care.

3. Nourish Your Body with Panax Ginseng Root Extract

Panax ginseng supports the body with natural energy. Studies suggest that it helps improve energy levels and effectively relieve fatigue [3]. Adding a little ginseng to your routine may gently enhance your stamina and overall well-being. 

4. Move with Love & Joy

Light jogging, aerobic workouts, cycling, swimming, or dancing to your favorite song with jumps and turns can wake up your system and brighten your mood. Moderate-intensity exercise interventions lasting at least six weeks are, on average, beneficial for fatigue, energy, and vitality [4]. Even small moments of movement can bring more energy and joy to your day.

Nourish your body and soul! When you prioritize rest and self-love, you will feel refreshed and recharged.

 

 

 

 

References

  1. Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., & Tasali, E. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. https://pmc.ncbi.nlm.nih.gov/articles/PMC4434546/#:~:text=):843%E2%80%93844.-,CONSENSUS%20STATEMENT,should%20consult%20their%20healthcare%20provider

  2. National Council on Aging. (n.d.). 10 reasons why hydration is important. https://www.ncoa.org/article/10-reasons-why-hydration-is-important/

  3. Zhang, G., Lu, B., Wang, E., Wang, W., Li, Z., Jiao, L., Li, H., & Wu, W. (2023). Panax ginseng improves physical recovery and energy utilization on chronic fatigue in rats through the PI3K/AKT/mTOR signaling pathway. Pharmaceutical Biology. https://pmc.ncbi.nlm.nih.gov/articles/PMC9879180/#:~:text=Short%2Dterm%20EEP%20supplementation%20resulted,a%20therapy%20herb%20against%20fatigue.

  4. Wender, C. L. A., Manninen, M., & O'Connor, P. J. (2022). The effect of chronic exercise on energy and fatigue states: A systematic review and meta-analysis of randomized trials. https://pmc.ncbi.nlm.nih.gov/articles/PMC9206544/