Exhausted? 10 Ways to Boost your Energy Levels

By Jennifer Noble | Nov 07, 2017

If you often find yourself sluggish, tired and unable to concentrate, then it means your body lacks enough energy to help you push through the day. Do not rush for that energy drink or coffee to regain the lost energy. Use these tips instead.


Take Magnesium Supplements


If you are always tired despite eating a balanced diet, then you could have a magnesium deficiency. Magnesium controls over 300 chemical reactions in the body, some of which are essential for energy production. Take at least 300 milligrams of magnesium per day. Add some almonds, cashews and hazelnuts for optimum results.


Take a Walk


Exercise may seem the quickest way to lose more energy, but the opposite is true. Researchers say that engaging in any physical activity actually boosts energy. Walking is is the most convenient physical activity since it is very accessible and does not need any equipment or training. You can also do it almost anywhere, including in the office. Studies conducted by California State University found that a 10-minute walk not only increased energy levels, but the effects lasted for more than two hours.


Get Quality Sleep


You need to have a good night sleep. Sleeping allows your body to get rid of toxins and replenish the lost energy. To get quality sleep, go to bed and wake up at the same time, including during weekends. Do not drink coffee after 4 p.m. The effects of the caffeine present in the coffee can last up to 12 hours, which can interfere with your sleep. You can also use a sleeping aid, such as sleep mask or white noise machine. Also, find a soft cooling pillow and a comfortable mattress.


Take a Power Nap


An afternoon power nap is a quick way to recharge your energy. When you are recharged, your creativity, problem-solving skills and overall productivity will improve. Make sure your power nap does not go beyond 20 minutes for optimum results. If you cannot wake up after 20 minutes, drink some coffee before you take the nap. Since the effects of caffeine start to work after 15 to 20 minutes, you will be able to wake up on time.


Never Skip Breakfast


Individuals who eat breakfast report having better moods and enough energy throughout the day. Breakfast provides the body with a lot of fuel. Missing it can make you tired throughout.


Avoid Stress


Stress drains energy more than anything else. It is a product of anxiety, and anxiety uses up a lot of energy. It can leave you physically and mentally exhausted, lowering your productivity in the process. Try to reduce stress and anxiety as much as you can. Take deep breaths whenever you are anxious and practice meditation and yoga to help you relax.


Drink More Water


Water has been shown to enhance endurance levels and performance more than expensive soft drinks. One of the effects you will experience when your body lacks enough water is fatigue. Drink at least one and a half liters of water throughout the day.


Avoid Sugary Foods


The main objective here is to prevent spikes in your blood sugar. Sugary foods raise your blood sugar levels, which in turn leads to an energy burst. However, the spike does not last long. It is replaced with a sharp drop in blood sugar, which can leave you exhausted and wiped out. Instead of eating sugary foods, eat a lot of whole grains. Unlike sugary foods, whole grains provide a steady supply of glucose to help maintain a constant energy level throughout the day.


Use Adaptogenic Herbs


Adaptogenic herbs help with constant fatigue, exhaustion and stress. They enhance your ability to manage stress by balancing the chemicals found in the adrenal system. The most common adaptogenic herbs include ginseng, licorine root, holy basil and rhodiola. When incorporated into your daily routine, such herbs will help you feel more focused and less exhausted.


Take Vitamin B


The most effective and popular vitamin is vitamin B12. It regulates the activities of the thyroid gland and keeps the blood cells healthy. Someone who lacks enough vitamin B 12 will feel very tired and stressed. Because vitamin B12 is soluble in water, the body cannot create a reserve and relies on the foods you eat for constant supply. Eat foods such as milk, yogurt, liver, pork, fish, egg and soy for effective results.


 

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