Whether you just feel a bit sluggish from time to time or down right tired everyday, we can all benefit from these easy ways to boost energy.
1. Open the curtains. A burst of sunshine when you wake up activates special cells in your eyes that send a wake up call to your brain's internal clock.
2. Eat your lunch by a sunny window. One study found that 30 minutes in front a sunny window at midday improved scores on alertness tests.
3. Drink water. Allowing your body to get to the point where you are just starting to get thirsty (2.6% decease in hydration levels) can double your feelings of fatigue.
4. DIY massage- Pressure applied to certain areas of the body can boost alertness as much as a small cup of coffee. Try these techniques:
- Rap knuckles a few times on the top of the head
-Pinch the skin between the thumb and first finger
- massage base of the skull
- massage front of the shins
5. Eat a good breakfast- Include eggs, yogurt, almonds, bananas, or avocados in your breakfast. These foods contain tyrosine which helps make the wake up chemicals dopamine and norepinephrine. Studies have shown that people with increased levels of these hormones tend to think more quickly and feel more motivated and energetic.
6. Eat a low fat lunch- Digesting fat causes the body to release a hormone called cholecystokinin which increases fatigue levels.
7. Increase your magnesium- Magnesium is required for cells to turn the food we eat into useable energy. Incorporate these magnesium rich foods into your diet: whole grains, dark leafy greens, pumpkin seeds, cashews, sesame seeds, and brazil nuts.
8. Eat apples- Apples are rich in quercetin- a plant based phytochemical that has been linked to greater athletic endurance.
9. Eat constantly- Three small meals and 2 healthy snacks a day (every 2 to 3 hours) will keep your blood sugar levels steady throughout the day and prevent the blood sugar dips that exacerbate low energy levels. Avoid refined carbs such as pretzels, cookies, soda, candy, etc which the body burns very fast resulting in a blood sugar nose dive. Instead aim for foods that take longer to digest such as complex carbs like whole grains and fruits paired with protein sources like nuts, cheese, or greek yogurt.
10. Do a midday workout- A recent study showed that workers were less likely to suffer afternoon fatigue on days when they exercised during lunch. The good news is that the type of exercise didn't seem to matter. Whether you walk, run, or just do 10 minutes of stretching, you will reap these benefits. If you can't fit exercise in at midday, exercise at anytime of day will boost overall energy levels. Regular exercise promotes energy in several ways: it increases blood flow which increases oxygen delivery to the tissues, it produces endorphins which can help you feel more energized, and it conditions the body to make optimal use of oxygen and glucose-it's two primary fuel sources. Exercise also promotes deeper sleep and helps you fall asleep faster resulting in higher energy levels.
11. Take a catnap- NASA funded research found that a 10-20 minute power nap boosted the performance of long haul airline pilots by 34% and alertness by 54%.
12. Drink tea- Black, green, and white teas all contain the energizing amino acid L-theanine.
13. Deep breathing- Deep breathing will increase oxygen delivery to the cells which decreases blood pressure and heart rate and improves circulation which will increase energy levels. Dr. Andrew Wiel suggests doing this deep breathing technique 2x a day when feeling low on energy.
-Put the tip of your tongue against the ridge behind your upper teeth. Exhale completely through your mouth, making a woosh sound. Then inhale deeply for a count of 4, hold your breath for a count of 7, and exhale through your mouth for a count of 8. Repeat for a total of 4 breaths.
14. Get a good nights sleep- Aim for 6.5 to 8 hours of seep. No more and no less.
Happy energizing! :)
The above information can be found on Dr.Oz's realage.com, mayoclinic.com, and Dr.Weil.com.
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