Feeling low on energy can be frustrating and hinder your productivity. Many of us rely on coffee or energy drinks to give us a quick boost, but these solutions are only temporary and can have negative long-term effects on our health.

If you’re looking for ways to naturally increase your energy levels, look no further. Harvard researchers have studied and compiled a list of 8 tips that can help energize your body and keep you going throughout the day.

1. Get Moving

One of the best ways to boost your energy levels is to get active. Exercise helps increase blood flow and releases endorphins, which are known to improve mood and overall well-being.

Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week to experience the benefits.

2. Prioritize Good Sleep

Sleep plays a crucial role in our energy levels and overall health. Aim for 7-9 hours of quality sleep every night. Establish a consistent sleep routine by going to bed and waking up at the same time each day.

Create a sleep-friendly environment by keeping your bedroom dark, cool, and noise-free.

3. Hydrate Your Body

Dehydration can lead to fatigue and decreased energy levels. Make it a habit to drink enough water throughout the day.

Harvard researchers recommend consuming around 8 cups (64 ounces) of water daily, but individual needs may vary depending on factors like activity level and climate.

4. Eat Nutrient-Dense Foods

The foods we eat play a significant role in our energy levels. Opt for nutrient-dense foods that provide sustained energy. Include a balanced mix of whole grains, lean proteins, fruits, and vegetables in your meals.

Avoid processed foods, sugary snacks, and drinks that can cause energy crashes.

5. Manage Stress

Chronic stress can deplete your energy levels and negatively impact your overall health. Find healthy ways to manage and reduce stress in your life. Practice relaxation techniques like deep breathing, meditation, or yoga.

Engage in hobbies, spend time in nature, or connect with loved ones to help reduce stress levels.

6. Limit Caffeine and Sugar

Caffeine and sugar may provide short-term energy boosts, but they can also lead to crashes and energy slumps. While a cup of coffee or a piece of chocolate is okay in moderation, try to limit your consumption.

Opt for healthier alternatives like herbal teas, fruits, or a handful of nuts for sustained energy throughout the day.

7. Take Regular Breaks

Working for long stretches without breaks can actually decrease productivity and drain your energy. Harvard researchers suggest taking short breaks every 90 minutes to recharge.

Use this time to stretch, move around, or engage in relaxation exercises like deep breathing or meditation.

8. Stay Consistent

Consistency is key when it comes to maintaining high energy levels. Incorporate these tips into your daily routine and stick to them. Over time, they will become habits that will help you naturally boost your energy and stay energized throughout the day.