Health tip: How to boost your energy during sluggish spring season

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The term “sugar high” refers to the feeling of reduced fatigue and increased happiness after consuming sugary foods. Many people opt for sweet desserts like cake or snacks, or caffeinated drinks after lunch to get that boost. However, the effect is only temporary and short-lived.

Instead of relying on caffeine and sugar for a quick fix, it is important to find healthier, non-addictive ways to recharge your energy. Here are some ways to stay energized in a healthier way.

Move your body frequently

Experts recommend exercise as a way to lift your spirits. For this, setting achievable goals is key.

They also note that even just 10 minutes of movement can help boost your energy. Forget the glamorous images often promoted by gyms — simple stretching for 10 minutes is more than enough. It’s far better than doing nothing, and once you start, it often leads to more activity.

Don’t overdo exercise

While movement is important, forcing yourself to find the energy to work out intensely when you’re already exhausted can create a vicious cycle, eventually making you avoid exercise altogether.

The best exercise routine is one that is consistent. It is better to consistently do simple exercises at home, such as chair-assisted squats or arm workouts using light dumbbells or even water bottles. You can also make use of free online workout videos. Above all, the best approach is to find an exercise routine that suits you.

Carbs are not the enemy

Experts say that one of the main reasons people struggle with low energy is that they either don’t eat enough throughout the day or fail to consume sufficient carbohydrates. Contrary to what diet culture often suggests, carbohydrates are not the enemy.

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Carbohydrates provide glucose, the body’s preferred source of energy. Experts advise, “Balance the energy you get from carbohydrates by also consuming protein and healthy fats.” By eating a balanced mix of protein, fats and carbohydrates, energy levels become more stable, allowing you to sustain energy more consistently throughout the day.

Check your iron, vitamin D intake

If you often feel fatigued, it’s a good idea to have your iron levels checked at a hospital. Iron deficiency can cause symptoms such as fatigue, low energy and shortness of breath. It is more common in women due to menstruation or pregnancy. In many cases, it can be treated by adjusting your diet. If necessary, include foods such as leafy green vegetables, iron-fortified cereals or iron supplements. Fatigue can be one of the first signs of vitamin D deficiency.

Spend time outside

Research shows that spending time outdoors can provide a powerful energy boost. Walking in nature can increase vitality and energy, and its effects are stronger and longer-lasting than drinking coffee or eating chocolate.

What matters most is engaging with nature. Even a 10-minute walk can provide a restorative effect that lasts for several hours.

Frequently asked questions

Q. What foods help sustain energy for a longer time?

Complex carbohydrates: Simple carbohydrates like white bread and sugar provide quick energy but lead to a rapid crash. Instead, consuming complex carbohydrates such as brown rice, whole wheat bread and oatmeal releases energy more slowly, providing longer-lasting energy.

Protein: Protein-rich foods help repair muscles and tissues and play an important role in maintaining energy levels. Good options include eggs, chicken breast, legumes and nuts.

Healthy fats: Foods rich in omega-3 fatty acids — such as fish (like salmon and mackerel), avocados and olive oil — help provide sustained energy.

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Q. What are some ways to quickly restore energy?

Stay hydrated: Dehydration can cause fatigue, so it’s important to drink enough water.

Light exercise: When you feel tired, gentle stretching or a short walk can help restore your energy.

Healthy snacks: Eating nutritious snacks such as fruits or nuts can help stabilize blood sugar and quickly replenish energy.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.