What makes you feel low in energy? Many factors influence your energy levels, but some lifestyle factors have the greatest impact. The good news is that you can change your energy levels, and we have some great tips backed by science. Many health experts say that energy levels are a combination of genetics, sleep, and exercise. Once you run out of energy.

You may also find it harder to concentrate on tasks, and, eventually, you can also find your patience grows short and your level of frustration rises, even when confronted with seemingly simple challenges. What you need: a lasting solution to keep sluggishness at bay. Here are a few fatigue fighters that can leave you feeling refreshed and revitalized.

Exercise

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Exercise almost guarantees that you'll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.

Take a walk 

While it may seem as if moving about when you feel exhausted is the quickest route to feeling more exhausted, the opposite is true. Experts say that increasing physical activity, particularly walking, helps to increase energy.

Use caffeine wisely

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Caffeine increases feelings of alertness. The benefits of coffee stretch beyond your energy levels. Your coffee consumption is also associated with greater microbiome diversity. Be sure to cut your caffeine intake in the afternoon, as it can negatively affect sleep for many. Caffeine’s half-life is around 3 to 5 hours, which means that half of the caffeine in coffee will be gone from your body within a few hours after you drink it.

Reduce stress and anxiety 

It’s common for people with busy lives to feel stressed, anxious, or overwhelmed. Not only can stress take a serious toll on your physical and mental health, but it has also been closely linked to tiredness and fatigue. Consider what is frequently causing you to feel stressed or drained and ask yourself whether you can remove it from your life. If that’s not possible or desirable, then what actions can you take to reduce your stress about that thing over the long term? If you are able to reduce your stress levels, it could help bump up your energy.

Reduce ultra-processed foods

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Ultra-processed foods are high in added sugar, salt, unhealthy fats, and chemical additives. Ultra-processing also affects the food matrix and makes foods very easy to digest. This can lead to big blood sugar peaks followed by dips. People who eat a lot of highly processed food and little unprocessed or minimally processed healthy plant foods also have more “bad” gut bugs, according to research. Eat more whole foods to improve your energy levels and reserve those ultra-processed sugary foods for the occasional treat.