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We are experiencing an energy crisis and we aren’t talking about gas prices and solar panels. People are turning to dangerous methods to combat their mid-day fatigue and it’s causing more problems than low energy ever did. Boosting your energy naturally and safely isn’t difficult.
Here are 14 things you can do to increase your energy throughout the day, without putting your health in jeopardy:
1. Walk around the block
A brisk walk can wake you up mid-day and get your blood flowing. Make it a point to take multiple walks during the day, especially if you sit for most of the day. It doesn’t have to be a long walk, just a quick loop around the block, or even the office.
2. Magnesium supplement
Magnesium is necessary for the proper function of over 500 bodily processes. Make sure you are eating magnesium-rich foods such as dark greens, fish, nuts, seeds and avocados. If you think you might not be getting enough, ask your doctor. He/she may recommend a supplement or a multivitamin to help you get your daily recommended amount. You can also find magnesium in AXIO, which provides a guilt-free oomph of physical and mental energy.
3. Reduce stress
Stress can over-stimulate the brain and cause fatigue. Exercising time management and organization are helpful ways to reduce anxiety and stress. Recognize the things in your life that are causing you undue stress and do your best to resolve them.
4. Take a power nap
A short 15-minute nap can re-energize you and reset your brain. Make sure not to sleep longer than 30 minutes, as you run the risk of falling into a deeper-sleep, making you more tired. Worried about over napping? Try lying down in your office with your feet propped up on your chair. Sleeping in this position will become uncomfortable after about 15 minutes, and you will wake up!
5. Get plenty of sleep
It is recommended adults get between 7.5 and 8.5 hours of sleep each night. Some people need more, some need less. Sleeping in to make up for a late night isn’t as beneficial as we might hope. Your best bet would be to go to bed early and wake up early.
6. Stop hitting the ‘snooze’ button
While it might seem ridiculous to not use the amazing invention that is the ‘snooze button’, waking up when your alarm goes off the first time can make you feel more refreshed and energized during the day. Snoozing in past your alarm disrupts your sleep cycle, which can make you more tired. If you need more sleep, set the alarm to go off later, or get in the habit of going to sleep earlier.
7. Don’t skip breakfast, or any meal
It’s true, breakfast really is the most important meal of the day, but that doesn’t make the other meals any less important. Jump start your day and metabolism with a high protein, high fiber breakfast to give you sustained energy. Include whole grains and avoid foods high in sugar to keep the mid-morning yawns away.
8. Drink more water
It is essential to replace the water we lose during the day through breathing, sweating and going to the bathroom. Even mild dehydration can cause dry mouth, tiredness and headaches. Adult males need about 3.7 liters of fluids per day (nearly 16 cups), while ladies need roughly 2.7 liters (or 11 cups) per day. If you exercise frequently, chances are you will need more water and possibly more electrolytes. Get to know your body’s hydration needs and stay hydrated all day long.
9. Eat whole, unprocessed foods
Whole foods are far more nutritious than processed foods and are easier for the body to break down and use as fuel. Choose meals that are well balanced, high in protein and fiber and that have minimal additives such as sugar, artificial sweeteners, artificial colors and preservatives. Stick to vegetables, fruits, nuts, seeds, lean meats and whole grains.
10. Get some sunshine in your day
Whether you go outside for a walk or just open the shades in your office, a few extra minutes of sunlight can do wonders for your energy levels.
11. Diffuse essential oils
Aromatherapy can have positive effects on mood and energy. Try diffusing lemon oil in your office or home for a brighter outlook on life, as well as a bit more pep in your step.
12. Switch to a stand-up desk
It has been said that sitting is the new smoking. As life continues to be more digitally involved, many people’s jobs require them to sit at a computer for 10, sometimes even 12 hours a day. Awareness of the harmful effects of sitting for more than 8 hours a day has increased the demand for stand-up desks. While originally very expensive, stand-up desks are becoming a lot more common, and can even be found at stores like IKEA.
13. Adjust room temperature
A room that is too cold can lower the body’s temperature, sending signals to the brain that it’s time to go to sleep. A room that is too warm can also cause one to feel sleepy. A moderate temperature of 69-72 degrees is a good range to keep you from drifting off.
14. Drink natural green-tea based energy drinks
If you choose to take an energy drink to combat your sleepiness and lack of energy during the day, make sure to choose one with all natural ingredients, minimal sugars, and one that uses green tea extract instead of traditional caffeine as the source of energy. When traditional energy drinks wear off, you will be left to crash hard into even deeper fatigue, which can lead to reliance. Oh, and there just so happens to be the perfect energy drink like that here.
Low energy can be a sign of serious health problems. Always make your doctor aware of any changes to mood or energy levels and seek medical counsel before making changes to your health routine.