Natural energy boosters -
Add whole grains and fiber-rich vegetables to your lunch for increased energy. A great snack option for the afternoon slump is a banana or a cup of fresh raspberries to help boost your energy without affecting your evening.
Vitamins and minerals are an essential part of a balanced diet. In particular, vitamin C, B vitamins, and magnesium can help your energy levels.
To gain these from food, try eating a handful of nuts cashews and almonds are top-notch , a small orange, a hard-boiled egg, and adding fish to your diet.
Staying hydrated is important for many reasons, including our energy levels. A lack of water can affect your concentration and make you feel tired. Sometimes, fatigue is a sign of thirst.
Try drinking a cold glass of water when feeling sluggish, but also be sure to drink enough water throughout the day. If plain water isn't your thing, infuse the water with fruit for a boost of flavor and to help you increase your daily water intake. There's a reason why breakfast is called the most important meal of the day.
After fasting through the night, your body needs to refuel with essential nutrients. And skipping breakfast has been shown to affect cognitive function. To help you stay alert throughout the day, try eating a healthy breakfast full of protein, whole grains, and fruit.
Avocado toast is an excellent quick breakfast that will help fuel your day. Oatmeal or yogurt with fruit or granola is also a great option. If you're able, a power nap may be exactly what you need to help you get over the afternoon slump.
Not only does napping help your attention and physical performance, but it can also reduce stress and fatigue. How long is a power nap?
Studies have shown that a minute nap is the perfect duration to counteract the effects of the day. We've mentioned how protein, healthy fats , and fiber all contribute to an energy boost.
Combining all three into a power snack is the perfect way to beat afternoon fatigue. Try packing a snack of nut butter with whole grain crackers, yogurt with nuts, or cheese and fruit. Unsurprisingly, stress is a huge factor when it comes to your mood.
But it can also affect your energy, making you mentally and physically tired. However, there are ways to combat this energy killer. Try the following ways to reduce stress and increase energy levels. St-Onge MP, Roberts A, Shechter A, Choudhury AR. Fiber and saturated fat are associated with sleep arousals and slow wave sleep.
J Clin Sleep Med ;12 1 — Derek D. Randolph, Patrick J. Stair walking is more energizing than low dose caffeine in sleep deprived young women. Volume , , Pages doi: Li Z, Wu F, Shao H, Zhang Y, Fan A, Li F.
Does the Fragrance of Essential Oils Alleviate the Fatigue Induced by Exercise? A Biochemical Indicator Test in Rats. Evid Based Complement Alternat Med. Harvard Medical School. The truth about fats: The good, the bad, and the in-between. Harvard Health Publishing. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review.
Williams JL, Everett JM, D'Cunha NM, Sergi D, Georgousopoulou EN, Keegan RJ, McKune AJ, Mellor DD, Anstice N, Naumovski N. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods Hum Nutr.
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Procedia - Social and Behavioral Sciences. Mohiuddin, A. Skipping Breakfast Everyday Keeps Well-being Away. Acta Medica , 50 1 , 26— Hsouna, H. Effect of different nap opportunity durations on short-term maximal performance, attention, feelings, muscle soreness, fatigue, stress and sleep.
Volume , , Åkerstedt, T. Do sleep, stress, and illness explain daily variations in fatigue? Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil.
In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero. Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously.
It can cause insomnia, especially when consumed in large amounts or after 2 p. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening.
If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down. What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink.
It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue. For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.
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Beyond the usual suspects for healthy resolutions. August 30, Surprising ways to get more energy including stress relief and healthy eating Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Here are nine tips: 1.
Control stress Stress-induced emotions consume huge amounts of energy. Lighten your load One of the main reasons for fatigue is overwork. Exercise Exercise almost guarantees that you'll sleep more soundly. Avoid smoking You know smoking threatens your health. Restrict your sleep If you think you may be sleep-deprived, try getting less sleep.
Here's how to do it: Avoid napping during the day. The first night, go to bed later than normal and get just four hours of sleep. If you feel that you slept well during that four-hour period, add another 15—30 minutes of sleep the next night.
As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights.
What makes Aerobic exercises Natural energy boosters low in Natural energy boosters Bolsters factors influence your energy levels, but boodters lifestyle factors have the greatest impact. The good news is that bopsters Natural energy boosters change your energy levels, and we have some great tips backed by science. Research shows that genetics only play a small role in affecting energy levels, and at ZOEwe found that one of the largest influences may be your diet. Our scientists have found that low energy often occurs as a result of what you eat. Voosters up with these Natural energy boosters energy-boosting Naturall. Laura Fisher is a sustainability and health Natural energy boosters with a passion for good food, the outdoors, and fitness. Haley bposters a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press. It's 3 p. Afternoons can be challenging, but reaching for sugar only backfires in the long run.
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