When you feel groggy or tired, it's tempting to reach for coffee or an energy drink. However, these can add unnecessary calories to your diet. Recharging your battery through organic means such as rest, diet and exercise can help offer sustained energy to help you power through your day without resorting to caffeine and sugar for false, fleeting energy.
Step 1
Eat healthful meals packed with protein and complex carbohydrates. Complex carbohydrates, such as those found in fruit and cereals, are broken down quickly in your system, harvesting quick energy for a boost. Protein takes longer to digest, resulting in longer lasting energy to avoid a quick boost and subsequent drop in energy levels.
Step 2
Snack often. Providing your body with constant energy through nutrition is the key to charging up with sustained energy. Eat every two to three hours and include carbs and protein in each snack. Some healthful snack ideas to boost your energy include an apple and a handful of walnuts, whole grain crackers and low-fat cheese, or veggies and hummus.
Step 3
Sleep at least seven to nine hours each night. Getting sufficient rest is key to ensuring that you feel alert and energized throughout the day. By cutting off electronic use a half hour before bed and creating a predictable and calming bedtime routine, you can make it easier to fall asleep.
Step 4
Exercise for at least 30 minutes per day. While it might seem as through exercise depletes your energy stores, working out stimulates the release of endorphins, which are feel-good, energizing hormones in the brain. That's why those who exercise are sometimes said to enjoy a "runner's high," or a sudden burst of energy and elation following exercise. Daily exercise can also help you fall asleep more quickly at night for better rest.
Step 5
Schedule 15-minute energy breaks throughout the day. Whether you work in an office or you stay at home, schedule 15 minutes at a time to enjoy something such as a book, a cup of tea or a brisk walk around the building to help you shake off fatigue and refocus your efforts for more energy.
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