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improving your energy level

Four Small Habits to Maintain Your Energy Levels

Have you ever experienced that sudden wave of exhaustion, where it feels like all your energy has been completely drained out? This can result from a number of factors, including poor diet, lack of exercise, and stress. Sometimes, something as simple as not getting enough sleep leads to stress and low energy.

To maintain energy throughout the day and to avoid this kind of fatigue, try incorporating these small habits into your daily routine.

Drink Your Water

The basic advice for water is that you need to drink at least eight glasses per day – more if you’re active or spending time outdoors in hot weather. If you struggle to stay on top of this goal, consider using a water bottle with a built-in tracker to help you keep track.

Eat Regular Meals

Skipping meals can lead to low blood sugar levels, leaving you feeling tired and sluggish. So instead, make sure to eat breakfast every morning and try to have lunch and dinner at around the same time each day. If you need between-meal snacks, opt for something healthy like fruits or vegetables instead of sugary junk food.

Get Enough Exercise

Exercise helps your physical health, but it can also boost your energy levels and make you feel better mentally. Plus, you don’t even need to do that much. The fact is that just 30 minutes of moderately strenuous intentional exercise per day can make a big difference. If you’re short on time, try fitting in several 10-minute workouts during the day instead.

Get Plenty of Sleep Each Night

Your body needs rest to function correctly, and getting a good night’s sleep can ensure that you have the energy you need throughout the day. Try to get between 7 and 8 hours of sleep per night and avoid using electronics like your phone or computer right before bedtime, as the blue light produced by these devices can keep you awake. With just minor schedule changes, you can ensure that you always have the energy you need to be at your best.

If you want to maintain your energy levels and avoid fatigue, incorporate these small habits into your daily routine. You can help ensure that you always have the energy to be at your best by making these changes. Adjustments like these to your schedule can make a big difference in determining how energetic you feel each and every day.

10 Ways to Keep Your Energy Level Up All Day

10 Ways to Keep Your Energy Level Up All Day

Feeling exhausted and continuously struggling to get through your day can lead to shoddy quality work, unsatisfying relationships, and poor physical and mental health. By changing a few things, you can easily adjust your energy levels to live a more fulfilling and happier life. Implement the following ten ways to keep your energy levels up all day.

  • Only Consume Natural Sugars – Processed sugars from soft drinks or packaged foods are known to lead to poor moods and lethargic behaviors. Whole fruits, vegetables, or nuts and seeds are a better alternative as they provide other nutrients that work together to process throughout the body differently.
  • Exercise in The Morning Exercise is a great energy booster as it increases your feel-good hormones and decreases cortisol levels that lead to stress. It also boosts your metabolism throughout the day.
  • Eat Your Vegetables – Vegetables are high in nutrients that are important for energy levels. Often fatigue is due to an improper diet and can easily be fixed without supplements by adding vegetables. Experts recommend two to two and a half cups of vegetables each day.
  • Drink Plenty of Water – A common symptom of dehydration is fatigue. This is because your body is shutting down and trying to cope with less hydration. Make sure to drink enough water for your weight and avoid substituting other beverages. Your body only recognizes water as proper hydration.
  • Avoid Caffeine – While caffeine may provide an energy boost to get you going, it won’t provide energy all day long. If you want to keep your energy levels up, avoid coffee or energy drinks. Eventually, your body will adjust and learn to live without it and be better for it too. The dependency only keeps you down.
  • Get Sunlight Daily – Lack of Vitamin D is responsible for many symptoms of fatigue. Most cannot absorb Vitamin D properly without adequate sunlight. It is essential to expose yourself to at least fifteen minutes of daylight a day to reap benefits. If you cannot do that, consider purchasing a ‘happy light’.

  • Consume Protein – Protein is essential to providing fuel throughout your body. Proteins are low on the glycemic index, making it a great energy source and healthy to boot.
  • Get the Right Amount of Sleep – Do whatever you can to get at least seven to 9 hours of sleep each night. Your body requires proper amounts of sleep to rebuild and refresh. Lack of sleep can lead to a downward spiral, so take it seriously. Your organs repair themselves as you sleep, so you need it.
  • Don’t Rush Your Daily Tasks – Ease into your day if you can or make the time to. The more time that you give yourself to adjust as you switch activities throughout the day, the better to avoid the stress that can ultimately weigh you down.
  • Get Moving – If you have a sedentary job, find ways to take a break or do your job while moving even if it is just moving your legs or arms while you read an email. Experts say the more sedentary you are, the more likely you are to feel lethargic. This is because you are not pumping blood or supplying enough oxygen to your organs.

These are only ten out of many ways that you can increase your energy to get through your days more manageable. Always speak with your doctor before you try something new or if you are experiencing chronic fatigue that wasn’t there before. You know your body the best, so trust your instincts.

5 Immediate Steps to Boost Energy

5 Immediate Steps to Boost Energy

For many men and women - and even kids of all ages - energy levels have plummeted in recent years. It’s not always a matter of being out of shape. Sometimes, even a fit person can suffer from a lack of energy for a number of reasons.

While many people simply chalk it up as something they have to deal with, there’s no reason why you should sit back and suffer from fatigue day after day. There are many things you can do that are under your control to boost your energy levels and fight back against fatigue.

Start or Optimize an Existing Exercise Routine

Many people don’t understand how this works, but sometimes, expending energy helps build more for the future. People often give up exercise because they already feel tired, thinking it will help them recover faster.

Not only are they possibly emotionally drained, but they have no physical energy to contribute to an exercise regimen. This is a vicious cycle because the more sedentary you are, the more fatigue you may feel overtime.

To get more energy, you need to implement an exercise regimen that’s meant to support to your body for future activity. You may feel tired immediately afterwards, but as the days progress, you should feel more capable of being active.

So what are the best kinds of exercises to choose in order to boost your energy? There are two main areas that you should focus on - strength training and cardiovascular. Have you ever found yourself extremely winded after trying to climb a flight of stairs?

This is a good example of how exercise can improve your energy levels. You can strength train your legs so that the muscles easily support the movement of walking up a flight of stairs.

The cardio exercise that you engage in will allow your body to climb the flight of stairs without draining you of all of your energy. In conjunction, these two methods of exercise ease the strain it puts on your body to engage in any activity – climbing stairs, carrying in groceries, cleaning house, or any number of everyday, ordinary activities.

There are two ways you can implement a strength training and cardio exercise regimen. The first is to incorporate it into your daily schedule at home. You can either use bodyweight exercises for your strength training or purchase some small tools such as dumbbells that will allow you to work out in the comfort of your own home.

You can also perform cardio exercises at home using a treadmill, an elliptical, or a stationary bike. Or - you can go outside and walk around your neighborhood. If you prefer, you can do both strength training and cardiovascular exercises at a gym.

They have a wide variety of machines that you can use for both strength training and cardio. Don’t be intimidated by a gym setting. There are usually personal trainers available for hire or to simply show you how to use the machines so that you’re familiar with them.

If you do hire a personal trainer, let them know what your exact goals are. It’s not always to lose weight – some people simply want more energy - and a personal trainer can design a program that works best for you.

Learn everything you can about the low and high intensity workouts. In the beginning, as you build your stamina, you may want to start out with low intensity workouts. As your energy builds, you can add bursts of higher intensity training until you can get up for longer periods of time.

Cut Out Bad Habits

When it comes to a lack of energy, sometimes it’s as simple as tweaking your habits to support the lifestyle you want to have. There are many habits that contribute to a feeling of fatigue in your body.

One habit that may not be obvious to you is how you say yes to everyone’s invitations and requests all the time. You may already be suffering from fatigue when someone asks you to do something.

In your head, you know that logically you need to rest so that your body can support you with your own tasks the following day. However, your heart wants to help the person in need, so you say yes and sacrifice your own energy levels.

Many people worry about the backlash they will suffer if they say no to someone. But it’s not hateful to have good time management and protect your health. Help when and where you can, but save some time for your own physical and emotional well-being so that you can recover and are always operating at your best.

Sometimes, you have to let go of certain products in your life that drain energy from your body. For example, you may have to learn how to cut back on your sugar intake. If you suffer from fatigue, you may have been using sugar too much as a crutch to give you temporary energy.

But over time, this can make you more tired because your body is suffering from spikes and crashes in energy levels. Another product that you may have to forego is caffeine. Many people rely on caffeine to get them through the day after a bad night’s sleep or after staying up too late.

This may be a short-term fix, but ultimately, it’s counterproductive to helping your body develop and store energy for what you need. Another thing you may want to try in terms of replacing bad habits is getting yourself on a better nutritional plan.

Your ultimate goal with this step is to stabilize your blood sugar. You want to eat complex carbs that support your energy over the course of the day. You also want to feed your body foods that will nourish it in a way that is healthy, such as consuming a rainbow of colors when it comes to your fruits and vegetables - or eating lean cuts of meat as opposed to fatty kinds.

Clear Internal and External Clutter

There are two kinds of clutter in your life – that which you can see and that which you cannot. The obvious clutter is whatever is surrounding you in your physical environment – your home, your car, and your workspace.

The hidden (internal) clutter is what resides in your mind and heart. Internal clutter is the emotional baggage that you carry with you throughout the day. This stress tends to weigh on you emotionally and by the end of the day, all of your energy stores have been depleted because you’ve been worrying, saddened, or angry about the turmoil.

Physical clutter can also lead to stress, which drains your energy. As you sit among piles of odds and ends or trash, all you can focus on is what needs to be done instead of the present.

If everything was neat and orderly, your mind and schedule would be free to either accomplish the task you want to engage in or relax – something that is equally necessary for a well-balanced life.

Emotional clutter does the same. If you have unresolved issues with yourself or someone else, it will weigh on you all day as something that should be addressed, and has to be addressed, before you can move on with what needs to be done that day.

What you need to battle both of these issues is organization. For the physical clutter, you need to develop a strategy and possibly purchase some tools for organization that can help you clean up the clutter.

There are specific methods and products designed for home, car and office organization. It may seem intimidating initially, but once you get started, you’ll see progress being made and the toll it takes on you will decrease, allowing your energy levels to soar.

Make a schedule that corresponds to the layout of your environment. For example, one day, you may choose to organize your car. Another day, you may choose to organize the bathroom.

Make sure you contemplate a plan to maintain the organization of your environment after the initial sorting is done. Emotional clutter also requires a plan. You may need the help of a counselor or book to assist you in addressing the problems that you have.

Approach it as you would physical clutter - prioritizing whatever is most pressing in your life, and having a strategy to deal with the situation. You don’t want any loose ends left that will drain your energy in the future.

Get a Health Check-Up

Fatigue is often brushed off as something we all have to deal with. But the truth is, it’s not a normal physical or emotional feeling. It may be something we accepts and deal with, but we don’t have to.

If you’ve tried other efforts and they’re not working, you may want to enlist the help of your family physician to see if your energy levels are being depleted due to a health issue.

For example, low iron levels can lead to feelings of low energy. The same thing can happen if your body is low on vitamin D. The fatigue you’re experiencing might be resolved with a simple supplement.

But unless you go to the doctor and have your levels checked, you’ll never know. Sometimes, the low energy levels are not related to a deficiency, but instead are due to an underlying health issue.

For example, thyroid or adrenal issues can cause fatigue in individuals who may not otherwise show any symptoms. Your doctor may be able to prescribe thyroid medication or speak to you about a plan to assist your adrenal system.

Not all doctors are proactive when it comes to the topic of fatigue. Some see it as a viable problem, while others ignore the patients’ concerns. Before you go see a health professional, educate yourself about the issue of fatigue and speak up during your appointment to ask questions and stress the importance of getting a plan in place to address the issue.

Make sure you keep good records for your doctor about things such as your nutrition and sleep habits as well as your stress levels for 2 to 3 weeks before your appointment. This will help your doctor assess the situation and develop an action plan for you.

Never begin taking supplements or medications without having your blood levels checked and getting the approval of your doctor. Don’t assume you have low iron levels simply because you feel tired.

Once you have numbers to go off of, make a plan to retest at a later date so that you can see if what you are doing is working for your body. Keep a journal to check your fatigue levels and see how they compare over time.

Find an Energy Boosting Outlet

Sometimes, fatigue is caused by loneliness or depression. If you have nothing in your life to get excited about, then you may find yourself tiring of the same old routine and discovering it makes you lethargic.

It’s important that you stay engaged with society and don’t shut yourself off from socialization and other activities. Some people like to volunteer for others and take the focus off themselves as an outlet for their stress.

Giving back makes you feel good and boosts your energy because you’re looking forward to helping those in need. You may also want to get a hobby. Sometimes, being passionate about and engaging in a hobby can lift your spirits and mood and provide energy for you.

For example, you may want to start a garden indoors or out. Or, if you’re into the arts, you could start painting or become a photographer or learn how to knit or crochet. You can even take up a musical instrument as an energy boosting outlet.

At first, it may feel sort of forced when you start a new activity – especially when you’ve been feeling very tired lately. But once you get into it, you’ll start finding yourself looking forward to it and your energy levels will rise so that you can participate in the new hobby.

Understand that no matter which method you use to address your low energy, nothing will likely change overnight. Just as your energy became depleted over a period of time, the restoration of those energy stores will have to be built back up gradually.

So be patient with your body as it works to recuperate and provide you with the power it needs to support your way of life. Also keep in mind that you may need to do a combination of solutions or work through them one at a time to see which one(s) work and which don’t.

Not everything will work the same for each person. Some may respond well to a new activity, which others merely need to address bad habits. The key is to keep track of what you’ve tried and how it works and give it enough time to make a difference before you discard it as a possible solution.

Gaining More Energy in Your Life

Gaining More Energy in Your Life

There is a glaring health problem that’s prevalent in almost every demographic in America and it’s commonly ignored as something men and women simply have to live with.

It’s called fatigue, and it can cripple your way of life and spiral out of control unless you take the reins and do something about it. Even doctors have been known to brush off the signs and symptoms of this condition unless the patient is adamant about getting the help and treatment they deserve.

Has Your Quality of Life Deteriorated Due to Fatigue?

When fatigue strikes, most people just chalk it up to a normal condition they have to endure due to a busy schedule or a less than perfectly fit body. But you don’t have to live with fatigue.

You can do something about it if you are aware that it’s happening and proactive in your response. Your body gives off many signs that your energy stores are becoming depleted.

Some of the symptoms that your energy levels are decreasing can be minimal in terms of how they affect your life, while others can be quite debilitating. One sign that your body needs help with energy restoration is that you begin craving sweets.

Sugar can give you a quick spike in energy levels, so when your body is feeling tired, it instantly craves something that can help it. The problem is, sugar is a temporary fix, and as soon as it wears off, you come crashing down – feeling more lethargic than you did before.

One of the most obvious signs that you’re suffering from fatigue is that you keep craving sleep. It seems as if you never get a nap, and each morning when you wake up, instead of starting your day off full of energy – you start off wishing you could go back to bed.

You may even have to sneak in naps throughout your day whenever possible. But even that may not be enough to make up for the sleep your body feels its missing. Do you become easily tired when doing simple activities?

If you tend to get winded after walking a short period of time, and the fatigue of everyday life is wearing you down, then this is a sign that your fatigue has gotten out of control.

Not only should your body have enough energy to support you throughout your day, but you should have enough to engage in more vigorous activities from time to time. Some people suffer from muscle weakness when their fatigue has spiraled out of control.

If it drains you to carry in the groceries or walk up a single flight of stairs, then your muscles are suffering from fatigue as well. Weight gain is a serious sign of diminished energy.

When people become overly lethargic, the sedentary lifestyle can cause the pounds to pile on. You have to be active and eating proper portions in order to maintain or lose weight.

Unfortunately, weight gain will cause the fatigue to get worse – so it’s a vicious cycle. Conversely, some people experience trouble eating or having no appetite when they’re suffering from fatigue.

They may be too tired to prepare meals or simply too stressed out to focus on food above all of their other problems in life. Some people may not be aware of this, but if your memory has gotten worse, it can also be a sign that fatigue has taken over and impaired this part of your brain function.

It may not be as serious as forgetting your entire life, but you may find it difficult to recall simple things that you should be able to during moments when you’re overly exhausted. Sometimes pain can show up when fatigue is a problem.

Many people who suffer from this condition also experience frequent headaches or even serious migraines. You’ll notice once your fatigue clears up that the headaches disappear or diminish.

If you feel overly nervous or anxious, this can be a sign of fatigue as well. When your energy stores are full, you have the clarity and stamina to handle anything in life. But when you’re tired and stressed, it can all seem overwhelming.

If you’re getting sick a lot, fatigue may be the cause. People who don’t get enough sleep and who suffer from chronic stress often have an impaired immune system. This means you’ll catch more common colds and other ailments than the average person whose energy stores are topped off.

Fatigue doesn’t just show up as a series of physical signs and symptoms. It also takes an emotional toll on your well-being. Some people feel so out of sorts that it’s almost as if they’re a bystander in their own life, watching it all unfold like it’s on a movie screen.

They’re too tired and drained to actively participate, so they simply go through the motions. They’re not mentally or emotionally present and participating in their life. People who are suffering from chronic fatigue often have severe mood swings.

They may go from happy one moment to angry or sad the next. Or, they may simply stay agitated on a continual basis due to the low level of energy they have available to fight everyday stress.

These people generally feel very overwhelmed with life. Even small decisions - such as what they’re going to cook for dinner for their family that night - can cause an overwhelming sense of dread.

When major stress strikes, they’re even less equipped to handle it and may simply shut down. Those with a problem with fatigue, often experience a sense of low self-esteem. Sometimes, this occurs because they don’t have the energy required to put their best selves forward.

Therefore, they are unhappy with what they’re presenting to the world and very critical of themselves. People with low energy stores often have an inability to calm their mind. When stress takes a toll, they can’t quiet it and simply rest and relax.

It plays in a loop inside their head, making them feel more and more drained as every minute ticks by throughout the day. If you have been aware of your fatigue, and possibly even been able to fix this problem in the past, you may start to wonder why your previous efforts are no longer working.

This is a sign that the fatigue has become a more serious problem in your life. It’s no longer as simple as making sure you get a good night’s sleep – it may be a complete lifestyle overhaul that’s required.

Quick fixes that may have worked in the past, but now you’re finding less helpful these days may include things such as an energy drink or a power protein bar. This type of edible energy solution may work for a shorter period of time until it doesn’t work anymore because the root of your fatigue issue hasn’t been addressed.

Cat naps, which may have sustained you in the past and helped you restore your energy levels, may not be effective any longer. In fact, napping may even be sabotaging your ability to fully restore your energy levels in the long run.

For those who suffer from fatigue due to stress, you may have been using deep breathing or relaxation techniques as a way to fight off the feeling of lethargy. And now, you realize it’s not working as effectively for you anymore.

If any of this rings true for you, it’s a sign that you need to dig deeper into the issue of energy and fatigue and pinpoint the problems and solutions that correspond to your life. Everyone is different in terms of what’s causing their energy levels to be depleted as well as which solutions will work best for them.....

5 surprising things that zap your energy

5 Surprising Things That Zap Your Energy

In the fast-paced society, you need to be at the top of your energy level to deal with the many challenges that you face during the day. However, many factors can leave you feeling like you're running on empty. The more you push yourself beyond your energy reserves, the more you are putting your health at risk. If you want to be at your highest level of performance, here are five pitfalls to avoid.

Dehydration Drinking Detox Fresh Beverage


Even mild dehydration will slow down circulation in your body, depriving your muscles of much-needed oxygen. This can, in turn, significantly deplete your energy reserves. Severe dehydration can leave you feeling nauseous and entirely out of commission. To keep from becoming too dehydrated, be sure to drink plenty of water throughout the day.


Sugar is an incredibly addictive substance and can be found in just about every processed food. While it can make you feel energetic shortly after consuming it, it also makes your insulin levels rise before quickly dropping off. This sudden dip in your blood sugar will leave you struggling to concentrate and stay on your feet. To avoid a sugar crash, try to stick with eating unprocessed foods and avoid foods with added sugar.

Poor Sleep

When you don’t get enough sleep, you can’t be at your best. Sleep deprivation can impair your memory, alter your mood, increase your risk of chronic illnesses, like heart disease and diabetes, and cause you to gain weight. Try going to bed an hour earlier at night if you find that you are sleep-deprived.


One of the leading causes of depleted energy is stress. When your body responds to stress, adrenaline courses through your body, and cortisol levels spike. When you have ongoing stress, all of your body’s systems are affected including your cardiovascular system and immune system, leading to your energy reserves becoming chronically depleted.

Spending Too Much Time Inside

Being cooped up inside all day, without sunlight and fresh air, you will likely find yourself fatigued. Often the air indoor is stuffy and infused with toxins like chemicals from synthetic materials and air fresheners. Artificial lighting can also deplete your energy and may cause you to have trouble falling asleep, and wake up still drained.

Many things in your life could be affecting your energy levels. However, starting with the above five areas is a great way for you to start feeling more alert and refreshed and ready for the day.  

Boost your energy levels in 10 minutes

When low energy threatens to drag you down, don’t turn to an energy drink, or candy to lift you back up. While the sugar and caffeine might provide you with a quick pick-me-up, it will quickly wear off leaving your feeling even more drained. Here are lasting fatigue fighters that will leave you feeling refreshed and vitalized and ready to tackle your day.

Eat Your Breakfast

People who eat a balanced breakfast every morning report that they experience less fatigue and stress than those who skip it. Eating high-fiber foods, like oatmeal, will stick with you longer than a sweet roll. They will prevent you from getting hungry as the day wears on, keeping your energy levels high.

Strike a Pose

Recent studies have shown that yoga can be an excellent fatigue fighter. It uses various postures and deep breathing to help get your heart pumping and oxygen circulating. Both of which can provide you with an instant energy boost.

Drink Water

Not drinking enough water during the day can lead to dehydration which can leave your feeling fatigued. You want to drink enough water to keep your body well hydrated. You can tell when you’re well hydrated because you won’t feel thirsty and your urine will be light in color.

Eat Nuts

Almonds and peanuts are high in magnesium and folate, which are essential nutrients your body needs for energy and cell production. If your body lacks these nutrients, it can leave you feeling weary. When your energy is low, eat a handful of nuts. 

Grab a Cinnamon Stick

Just getting a whiff of this spice has been shown to reduce fatigue and make you feel more alert. If you don’t have any cinnamon handy, you can also grab a mint. The sweet aroma of peppermint has also been shown to have an effect on fatigue for some people.

Get Moving

Exercise is a natural energy booster. This is because when you exercise oxygen-rich blood floods your body, flowing to your heart, muscles, and brain. Even if you are only able to spare 10 minutes at a time, squeezing in regular exercise will help keep your energy levels at their peak.

Get More Sun

Just spending a few minutes outside on a warm, bright day can lead to an enhanced mood, better memory, and an increased ability to absorb new information. Getting out can also help improve your self-esteem.

Incorporating even one of these energy-boosting activities into your day can help you fight fatigue and increase your energy levels throughout the day.

Eat these health foods to boost your energy

When our energy levels become low, too many times, we instinctively reach for a cup of coffee or a handful of chips, hoping to get a quick boost of energy. However, consuming too much caffeine can have the opposite effect, while simple carbohydrates, like sweet beverages and chips, can cause you to see a spike in your blood sugar before quickly crashing, leaving you even more tired than before. Here are six healthy foods that will help you maintain your energy levels so you can power through the afternoon.


Almonds contain magnesium and B vitamins that help to convert food into energy. When you have low magnesium levels, you become tired more quickly, while insufficient levels of B vitamins can lead to a decrease in concentration, irritability, and fatigue. To get an instant boost in energy, eat one ounce of almonds.


Whole-grain carbohydrates are snacks with staying power, thanks in part to the fiber that helps to prevent blood-sugar crashes. Popcorn is a better alternative to chips because not only is it a whole-grain snack, but it is low in calories as well.

Peanut Butter

While peanut butter is a calorie dense food, a little goes a long way in providing you energy. It contains healthy fats, fiber, and protein that can help stave off hunger and maintain your blood sugar levels. Be sure to avoid brands that have added sugar and stick to two tablespoons per serving.


Bananas are filled with potassium, fiber, and vitamin B6, nutrients that promote muscle function and sustained energy. They are especially significant as a pre- or post-workout snack. Create an even more energizing combo by pairing a banana with a cup of yogurt or a glass of low-fat milk. Consider eating a banana in the morning to fuel your body for the better part of the morning.


Add an extra energy-boost to your salad by using nutrient-rich kale rather than iceberg lettuce. Kale contains the amino acid L-tyrosine, which can help give you a mental lift, as well as antioxidants and fiber that help fill you up and help keep your blood sugar stable. If you're not big into eating salad, you can also sauté kale for a side dish, chop it into soups, or toss it with whole-wheat pasta.


Oatmeal is high in fiber, which will provide you with lasting energy. Having oatmeal for breakfast will help power you through the entire morning thanks to taking a long time to digest.

Eating the right foods throughout the day can help you maintain your energy levels and keep you going until it’s time for bed.

Increase your energy levels with these 5 tips

It is becoming more challenging to maintain high levels of energy because of our full lives, high workload, and bad habits. Having enough energy to tackle all your responsibilities is essential for getting things done. If you're struggling with fatigue, and finding it more challenging to keep your energy high, here are a few tips to help you eliminate fatigue and accomplish all your tasks during the day.

Tip #1 – Limit Screen Time

According to a recent study conducted by Dr. Marc Bergman, a neuroscientist at the University of Michigan, television isn't as restful as you may think. As you age, smartphones and TVs have fewer and fewer stress-reducing benefits. Rather than turning to a screen to unwind, it is recommended that you read, talk with friends, work out, or go for a walk. Disconnecting from technology can help to clear your mind before bed, resulting in improved quality of sleep and increased energy.

Tip #2 – Exercise

Even though you may feel like skipping the workout at the end of an especially exhausting day, you shouldn’t because it has been proven that exercise gives you energy. It also helps you sleep more soundly, gives your cells more energy to burn, and increases the circulation of oxygen throughout your body, as well as relieving stress.

Tip #3 -  Maintain a Balanced Diet

Get more energy by consuming vegetables and lean proteins throughout the day. When you are stressed and suffering from fatigue, you may be tempted to reach for an unhealthy snack like chips and cookies. However, if you want to maintain a high level of energy throughout the day, you need to consume healthy snacks and meals. Reach for vegetables, nuts, and whole grains to help you replenish your energy.

Meal Onion Food Cooking Diet Healthy Vegetable

Tip #4 – Stay Hydrated

One of the first symptoms you’ll experience when you become dehydrated is fatigue. Help manage your energy levels and your metabolism by making sure you drink enough water throughout the day. Nutritionists and doctors say that we should be getting eight, eight-ounce glasses of water every day.

Tip #5 – Limit Caffeine

While studies show a couple of cups of coffee in the morning and one in the afternoon, before 2 p.m. can be useful for you, it is essential that you don't overdo it. Too much caffeine can lead to feelings of anxiety, insomnia, rapid heart rate, and fatigue.

You don’t have to continue to suffer from fatigue. Follow these simple tips to eliminate exhaustion and increase your energy levels.

Simple stretches to boost your energy at work

Sitting for long periods of time has been proven to be bad not only for your body but your mind as well. Unfortunately for most of us, our jobs require us to sit for the majority of the day. When you can get your blood flowing, it can help you to stay fresh, boosts energy, and even helps your body work more efficiently. While you may not have the time during your work to get up and move around as often as you should, you can do the following simple stretches at your desk to improve both your body and mind.

Seated Twist

While sitting in your chair, keep a long, tall spine. Place your right hand along the outside of your left knee. Using your right hand as leverage, twist your upper body to the left. Place your left hand as far right as you can to have something to hang onto while you are turning. As you twist, exhale as you move deeper into the twist and inhale as you ease out of it. Repeat the process on the other side. Repeat two to three times.

Shoulder/Chest Opener

Sit on the edge of your chair. Reach behind your back and grasp your hands together to open your chest and shoulders. Inhale, noticing how it increases the stretch through your chest, and exhale. Release your hands and repeat two to three times.

Seated Pigeon

Sitting on the edge of your chair, place your right ankle over your left knee. Make sure that you keep your left foot directly under your left knee. Sit nice and tall. Imagine that a string is pulling the top of your head up towards the ceiling. Hold for 30 seconds, then release. Repeat the stretch two to three times on each side.

Hip Flexor Stretch

Sitting tends to shorten and tighten your hip flexors, which when tight, often presents with an achy back. Move to the edge of your chair and shift your body to face to the left. Extend your right leg behind you with a straight knee. Lift your sternum while trying to tuck your tailbone under. Repeat on both sides two to three times.

You don’t have to do all of the stretches at once. Every 45 minutes choose a few different stretches to complete. Taking a few minutes throughout the day will boost your energy and your brain and body will thank you.

Top ways to boost your energy

Everyone has experienced a complete energy drain, which leaves you unable or unwilling to get yourself up and go. You may end up finding it more difficult to concentrate on tasks and begin to find your frustration levels rising and your patience declining. There are energy zappers all around us. Fortunately, there is a way around almost all of them. Here are the top ways you can beat fatigue and boost your energy.

Increase your Magnesium

Help ensure that your vitamin and mineral needs are met by eating a balanced diet. However, if you still feel exhausted, you may have a magnesium deficiency. Magnesium, along with being needed for more than 300 biochemical reactions in the body, is also the primary mineral that breaks down glucose into energy. If you want to keep your energy levels high, you need to be sure to take in 300 milligrams of magnesium if you are a woman, and 350 milligrams if you are a man.

Take a Walk

Increasing your physical activity, particularly walking, has shown to be effective in improving energy levels. Walking is by far the simplest way to increase your physical activity because it can be done anywhere and doesn't require specific training or specialized equipment. Studies have shown that taking a quick 10-minute walk not only increases your energy, but the effects last up to two hours.

Take a Power Nap

Pushing your brain too hard and information overload can quickly zap energy, according to research. However, taking a 60-minute power nap can reverse the mind-numbing effects from information overload, as well as helping us better retain what we've learned.

Drink More Water and Less Alcohol

Even the smallest amount of dehydration can make you feel tired and lethargic. Drinking enough water throughout the day is an essential and easy way to boost your energy, especially after exercising. If you find that you are still feeling exhausted, even after getting a good night's sleep, you can try cutting out the amount of alcohol you drink during the evening hours. While alcohol may help you fall asleep, it can interfere with your deep sleep, resulting in you not getting the rest you think you are. By cutting down on the alcohol you consume before bedtime, you’ll get more sleep, which will help to increase your energy levels the next day.

As you may know, it can be challenging to make it through your day when you are feeling fatigued. Follow these simple tips, and you can begin to see a boost in your energy to help you get through your day.

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