By Laurie Lyon

Life can be exhausting—even when we’re not in the midst of the busy holiday season. In fact, research reveals that more than one-third of American workers suffer from fatigue.1  Whether you’re one of them or not, chances are you could use more energy.

While sometimes lack of energy results from genuine medical problems, if you’re getting regular health checks and still feel a lack of vitality, it’s likely that you can take action to put more pep in your step. Here are a few tips that may help you gear up in the energy department:

1. Drink plenty of water. Many people are chronically dehydrated, and that alone can cause a significant drop in energy. Aim for eight to 12 cups per day, depending on your size and activity level—and shun substitutes. Pure water is the most health-promoting thirst quencher available.
   
   
2. Tweak your diet. Seek out healthy foods with a low glycemic punch. Consuming sugary or refined foods causes a spike in blood sugar that soon takes a dive, and that can leave you feeling drained. Avoid sweets and processed foods. Instead, add more whole grains, legumes, nuts, seeds, vegetables, and fruits to your daily intake.
   
   
3. Move! Many people think exercise drains energy, but in most cases the opposite is true—it can actually recharge your energy reserves. If possible, try it sometime when your energy level slumps; go outside in the fresh air and walk at a brisk pace for 10 minutes or longer. More than likely, you’ll feel refreshed afterward. Besides all the other great benefits, engaging in regular exercise builds your stamina, enabling to accomplish more before you feel tired.
   
   
4. Get enough quality sleep. Some researchers have concluded that, at least for adults, quality of sleep is even more important than quantity.2  And many believe that going to bed at an earlier hour may help to increase the quality of your sleep. As much as possible, stick to a sleep schedule—go to bed and get up at around the same time each day.
   
   
5. Pay attention to your emotions. We live in a stressful world; we all have trials—and our emotions are incredibly powerful energy consumers that can drain our batteries! Some people brood over their problems; others use unhealthy substances to avoid tackling them. Instead of compounding the stress, find healthy ways to deal with it. Be kind to yourself. Talk with a sympathetic friend, family member, or counselor. Listen to relaxing music, do deep breathing exercises, practice gratitude, get outdoors more often, and make time for prayer and the Word.
   
   

As you adjust your lifestyle to boost your energy, ask for God’s guidance. We have a heavenly Father who cares about all of our challenges. Once you’ve done your part, claim His promise that “He gives power to the weak, and to those who have no might He increases strength” (Isaiah 40:29)—then trust that He is by your side every day to help you. 

1  NIH National Library of Medicine, “Demographic Correlates of Fatigue in the US General Population: Results from the Patient-Reported Outcomes Measurement Information System (PROMIS) Initiative,” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3744100/#

2  NIH National Library of Medicine, “Which Is More Important for Health: Sleep Quantity or Sleep Quality?,” https://pubmed.ncbi.nlm.nih.gov/34202755/