As the day wears on, do you find yourself lacking energy and thinking about the nearest coffee shop for a quick pick-me-up? When you’re dragging, don’t look to a candy bar, cup of coffee, or energy drink for a lift. The sugar and caffeine might give you a quick burst of energy, but once it wears off, you’ll crash and feel even more drained.
You need these ten energy boosting tips:
- Eat Breakfast. People who eat breakfast every morning report less fatigue and stress than people who skip it. Aim for foods high in fiber and protein, like oatmeal or egg whites and turkey sausage. They’ll stick with you longer than a donut or pastry.
- Hang Out with Positive People. Emotions are surprisingly contagious. People who are constantly negative and down can sap your energy, while those who are always upbeat and positive can give you a real lift.
- Practice Yoga. Some studies have found that yoga, which uses various postures and deep breathing for exercise and meditation, can be an excellent fatigue fighter.
- Sing a Song. Singing gives you a kind of emotional high while reducing levels of stress hormones in your body. So grab a hairbrush, put on your favorite song, and rock out.
- Drink Water. Dehydration can leave you feeling drained and fatigued. You don’t necessarily have to follow the “eight glasses a day” rule, but you do want to drink enough water to keep your body well hydrated. You can tell you’re well hydrated when you don’t feel thirsty and your urine is light-colored.
- Eat Nuts. Eat a handful of almonds and peanuts, which are high in magnesium and folate (folic acid). These nutrients are essential for energy and cell production. A lack of these nutrients in your system can leave you feeling weary.
- Sniff a Cinnamon Stick. Research suggests that just a whiff of this scented spice could reduce fatigue and make you feel more alert. No cinnamon handy? Grab a mint from your bag. The sweet aroma from peppermint is another fatigue fighter.
- Exercise. Exercise is a natural energy booster, because whenever you do it, oxygen-rich blood surges through your body to your heart, muscles, and brain. Regularly squeezing a workout into your day — even if you can spare only 10 minutes at a time — will help keep your energy levels at their peak.
- Soak up the Sunshine. Research confirms that just a few minutes of walking outside on a warm, sunny day enhances mood, memory, and the ability to absorb new information. Going outside can even improve your self-esteem.
- Snack Smart. Your brain needs fuel to function at its best. When your blood sugar level drops, your mind will start running on fumes and will feel fuzzy as a result. So if your head is starting to droop, eat a snack that will give you enough energy to take you through the rest of the afternoon. Snacks that combine protein with slow-burning carbs — like banana slices with peanut butter, or granola with fresh berries — are best for maintaining your blood sugar levels over the long term.