Do you wake up feeling tired most mornings? If yes, it’s time to make some lifestyle changes
Don’t we all want to wake up in the morning feeling refreshed? However, we wake up feeling sluggish and lethargic. How to live a happy life? Experts suggest that living a happier and healthier life can be achieved by making some simple lifestyle changes. For this reason, we spoke to experts to learn some easy ways to live a happier and healthier life. Here is their best advice.
“The only guaranteed solution to boost your energy levels is diet, sleep, and exercise. A healthy diet comprising low sugar and low carbohydrates with high protein intake is key to performing at optimum physical health. Sleep of good quality and quantity is also paramount. Moreover, exercise helps improve your physical state, substantially improving your energy levels,”
Studies show that sunlight can help improve mood and boost feelings of happiness and well-being. “Within 30 minutes of waking up, spend some time under sunlight. This simple trick increases cortisol levels. Higher cortisol means more energy, more drive, and a better mood. This simple habit also improves overall immune health, and long-distance vision and reduces inflammation. The best way to do this is to go for a walk in the morning before 8 am. If you cannot go for a walk, stand by your window and sunbathe,” mentions Khushboo Jain Tibrewala, nutritionist and founder of The Health Pantry.
2. Eat nutrient-dense food
To stay energetic, include plenty of fruits, vegetables, lean proteins, and whole grains in your diet. “One of the best ways to ensure you don’t have an energy dip during the day is by eating nutrient-dense foods at the right times. Nutrient timing is of paramount importance. For instance, indulging in a complex-carb heavy + moderate fat + moderate protein meal (like eggs and sourdough bread) before your workout will ensure you have sustained energy to get through it without a crash. Hydrating and fueling your body with adequate protein right after workouts will kick-start recovery sooner. The better you recover, the better your performance the next day,” says certified nutrition coach Anaheez Patel.
3. Stay active
Regular physical activity can help improve your physical and mental health. “Regular exercise increases endorphin levels, which are natural mood boosters. Additionally, exercise can help improve sleep quality, resulting in higher energy levels during the day. To experience these benefits, aim for 30 minutes of moderate exercise most days of the week. This includes moderate-intensity activities like brisk walking, cycling, or swimming, vigorous-intensity activities like running or high-intensity interval training, and strength training exercises like weightlifting, done at least twice a week,” states Prateek Kumar, fitness expert, nutritionist, and founder of FitCru.
4. Get adequate sleep
One of the best ways to feel energised every morning is to get a good night’s sleep. “Aim to sleep for seven to eight hours and sleep before midnight to get deep, good quality sleep. You may try practising sleep meditation and positive affirmations at bedtime and taking in some sun energy to get ready to face the day,” remarks Kamna Bhandari, nutritionist, founder of Eat Right With Kamna Bhandari and co-founder of Intermittent Fasting Mindful Living.
5. Find meaning and purpose
Find ways to engage in activities that give you a sense of meaning and purpose. These activities include volunteering, taking time out for a hobby, or pursuing a career that you love. “Life will be only happy if it carries a purpose and belonging. Living such a meaningful life is built by being aware of ourselves, being mindful of our deeds and actions, not only how we feel it, but also considering how others perceive us. A meaningful life gives us a deeper insight into what we do every day and helps us to add mindfulness in our actions. Accept belonging as part of the larger community, define your purpose, practice self-care, plan your day and find time to indulge in your hobbies,”
6. Connect with Others
Social connections are crucial for our well-being, so it’s advisable to make time to connect with friends and family. “Nurture strong connections with your friends, family, and community. Relationships impact our physical health directly, and good relationships can improve the quality of life, and enhance productivity and longevity,” remarks nutritionist Lovneet Bhullar Batra.
“No matter how much we tend to deny it and engross ourselves in work, in productivity and chasing money and success, the real satisfaction and peace come from family, from long-lasting, fulfilling relationships that make us feel whole,” adds Dr Rashi Agarwal, psychiatrist, educator and mental health expert.
7. Set intentions
Much of our mood and energy levels depend on how we choose to start our day. “Starting the day with a clear state of mind enables you to choose your attitude for the day. Your preparation for the morning starts the evening before. Set an intention for how you want to sleep and how you want to wake up in the morning. Set your mind on sleeping deep and waking up fresh, relaxed, and energetic,” concludes Dr Meghana Dikshit, brain and performance expert.