Resrore Store Medical Levvels on Your Phone? Rewards Star AARP Rewards. Several studies show that exercising kindness Ebergy happiness Restore Energy Levels, but new evidence Thanks for visiting. Our body produces CoQ10 and we can also get it from our diet through certain meats, fish and peanuts. Lots of ways to enjoy seeds. The benefits of coffee stretch beyond your energy levels.

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According to the Centers for Disease Control and Prevention, around 15 percent of women and 10 percent of men in the United States regularly feel tired or exhausted. AARP Membership. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP The Magazine.

Join Now. If your doctor has ruled out anything serious for your energy slumps, such as a health condition or a medication side effect that could be making you tired, give these eight proven energy boosters a try:.

Instead of reaching for a candy bar or latte to fend off fatigue, try a balanced snack. The best snack, Blatner says, is a combo: a piece of fruit or carrot sticks or other produce plus protein, such as a handful of nuts, Greek yogurt, string cheese, cottage cheese, hard-boiled egg or roasted edamame.

The body uses fruits and vegetables for immediate energy, while the protein provides longer-lasting, steady energy to keep you invigorated until your next meal. Can coffee be a good pick-me-up? Blatner recommends a cup of matcha green tea instead — it has a third of the caffeine, reducing the jitters.

Dehydration is one surprising reason you may be lacking pep. It slows circulation and makes your heart work harder to pump oxygen to the brain and the rest of the body, causing sluggishness and a lack of focus. The average woman should consume approximately 2. Men should get about 3.

Milk, juice, herbal teas, and decaffeinated coffee and tea can also help raise your water quotient. University of Georgia researchers found that sedentary people who complained of fatigue were able to increase their energy levels by 20 percent and decrease their fatigue by 65 percent by engaging in regular, low-intensity exercise like aerobic workouts.

Cycling and resistance training also do the trick. Check out our Staying Fit page for a series of minute workouts. Study author Patrick J. Need a quick power surge? Privacy Policy. If you feel yourself nodding off after lunch, go ahead and put your head down.

A midday snooze can be an excellent pick-me-up, according to Conroy. The key is to keep it brief, no more than 20 to 30 minutes. Sleeping an hour or longer during the day could have the opposite effect. Save the deep sleep for nighttime. Target Optical. Dynamic stretching is especially good at getting the job done, Morrow says.

Dynamic stretches are movement-based and take your joints through their full range of motion, improving circulation throughout your body. These stretches should get your blood — and energy — flowing. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine.

The sights and sounds of the natural world can help to restore your get-up-and-go , research shows. People got a second wind when they went outdoors to either rest or exercise in view of green space, trees and a lake. Breitenbecher, a professor of psychological science at Northern Kentucky University.

Erratic rises and drops in blood sugar can leave you feeling tired and drained. Instead, just focus on eating less sugar and fewer refined grains — like white bread and rolls, flour tortillas, etc.

Eating regular, balanced meals also stabilizes blood sugar, Blatner says. And avoid skipping meals. Establishing a regular sleep schedule is one of the most important ways to stave off lethargy later, Conroy says. Rising at the same time every day even on weekends is key to the process. And that really helps to regulate all the systems in your body and your energy levels, increasing alertness.

So open the curtains and let the sun shine in! Beth Howard is a North Carolina—based health and lifestyle writer. She has written for dozens of publications, including U. Discover AARP Members Only Access. Already a Member? What Is the MIND Diet? See All. AARP Rewards.

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Eating foods you think of as being unhealthy can often lead to feelings of guilt. That means having a little chocolate or a couple of cookies, even daily, is okay. If your goal is to eat to maintain your energy throughout the day, Raphael offers a couple of guidelines to follow to keep your engine humming.

It also helps you choose healthier foods throughout the day. Eggs are a great option, made even better in an omelet with vegetables, which adds fiber to keep you fuller longer. Even dinner leftovers like grilled chicken made into a sandwich or vegetables with brown rice can be a healthy first meal.

Eating regular meals and snacks helps keep your energy at an even level, without highs and lows. Make them well balanced, and include complex carbs, proteins, and fats. For a snack, the Instagram-famous avocado toast is actually an ideal option, if you use a slice of whole wheat bread and half an avocado.

You can also add an egg to make it a meal. Another snack idea that will keep you fueled? Hummus with vegetables. Add a whole wheat pita and another source of protein like chicken, lamb, fish, or falafel for a meal.

Li, MD , an internal medicine physician and scientist based in Boston and the author of Eat to Beat Your Diet. Li explains. The same holds true for humans. Other vitamins and minerals like vitamin C, iron, and magnesium are also important for energy-yielding metabolism.

Low energy levels are typically caused by a mix of physical, mental, and emotional causes. So what, specifically, is at the root of these less-than-stellar symptoms?

Here are some of the most common causes of low energy levels:. Saunders, DO , an internal medicine doctor with Swedish Hospital, a part of NorthShore Medical Group in Chicago.

Less than seven hours of high-quality sleep is defined as below optimal levels, according to the Centers for Disease Control and Prevention CDC. Tran explains. If you're struggling with anxiety, depression, or isolation, know that you're not alone. Mental health professionals are available to help map out the best strategies for you.

A lack of essential nutrients and minerals in your diet can also contribute to less-than-stellar energy levels, Dr.

Saunders notes. This nutrient shortfall can come as a result from eating too many highly processed foods, he says. Not getting enough calories on a daily basis can also contribute, Bannan adds. The internal and external expectations from society are a heavy load to carry, Bannan says—and a lack of time for your own self-care can make you feel exhausted.

Alcohol is a sedative , and drinking wine, beer, or hard liquor can rob you of your energy. Considering the fact that seven in 10 Americans drink coffee every week per the National Coffee Association , many of us think of turning to caffeine as the first and best way to increase energy levels.

Caffeine can work in the short term at low to moderate doses about 4—25 fluid ounces of regular brewed coffee per day, or about half a cup to three cups to increase your alertness.

But at higher levels, caffeine may lead to insomnia, feelings of restlessness or anxiety, and a spiked heart rate, according to Harvard T. Chan School of Public Health. Plus, this is like putting a bandage on the situation with a temporary fix—rather than a long-term solution.

Instead of sipping on cup after cup of coffee day in and day out, consider trying one of these expert-approved energy boosters:. This is easier said than done, Dr.

Li admits, but seven to nine hours of snoozing a night is crucial for optimal bodily function. Sleep is when our body recovers from the day , consolidates memories, produces energy, stabilizes our mood, enhances our immune system, prevents injuries, and beyond, Dr.

Saunders explains. Too much sleep makes you feel lethargic. So skip the late-in-the-day naps and instead, try to create a soothing bedroom environment and aim to consistently fall asleep and rise at the same time.

Avoiding big meals, alcohol, and bright screens close to bedtime can also help you rest easier. Reaching out to supportive friends can help you tame the intensity of feelings that drain energy, including pain, sadness, and anger, Bannan says.

An IRL catch-up is most effective, but a text or call works too, she adds. Focus on fueling your body with enough high-quality fare. Prioritize whole plant-based foods, including nuts, seeds, fruits, vegetables, and whole grains. These all provide the essential building blocks necessary for energy production, help lower chronic inflammation levels, and stoke the body with energy-supporting polyphenols, Dr.

There are Resyore many Hormonal balance support that could be contributing to fatigue and lack of energy Restore Energy Levels Levvels. Lack Reztore activity — Rextore can boost your energy Antioxidant foods for respiratory health Eating too Energt refined Caffeine and productivity — carbohydrates are a great food source for quick energy, however, consuming processed carbs and refined sugars and flours can result in unstable blood sugar levels, leaving you tired and hungry. Focus on whole grains as often as you can. Dehydration — you need to drink enough water every day to replenish the water lost through regular bodily functions. Not drinking enough throughout the day can reduce your energy levels and your ability to focus.