Feeling tired? Proven tricks that naturally boost your energy

You might think multitasking will help you tackle your to-do list faster, but taking a few minutes to drift into space can actually do wonders for your energy level, according to Dr Jacob Teitelbaum, author of The Fatigue and Fibromyalgia Solution. “Shifting into a place that feels good through spacing out will then get you back in touch with your intuition, and you will be much more efficient,” he says. So take a quick pause to daydream, chat up a friend or co-worker, or make a cup of tea that matches your mood.

Step away from the vending machine and take a stroll around the block instead. California State University scientists found that a brisk 10-minute walk increases your energy levels and sustains it for two hours. For an even bigger boost, take the stairs. A study published in the Physiology & Behavior, found that stair walking provided more energy than low dose caffeine in sleep-deprived young women.

Check out these 15 health benefits of walking 15 minutes a day.

Look for a healthy bite that combines protein with complex carbohydrates, such as a hard-boiled egg with whole wheat toast, cheese on multi-grain crackers, or an apple with peanut butter. “Complex carbohydrates get digested more slowly, still giving you rapid energy by raising sugar, but not high enough to cause the rebound effect,” says Dr Teitelbaum. “The protein then maintains blood sugar over several hours, making this an excellent combination for energy.”

Also, try to avoid these 9 lunch foods that can drain your energy.

Low energy is just one of the signs you’re not eating enough fibre. That’s because the body digests fibre more slowly, which can provide a longer-lasting energy supply during the day. Make sure you load up on high-fibre foods, such as whole grains, avocado, broccoli, popcorn, nuts, beans and berries.

According to research at Tufts University, even mild dehydration reduces concentration and brings down your mood. In fact, fatigue is one of the first signs your body is running low on fluid. “If you’re dehydrated, you cannot efficiently get nutrients to your tissues or wash away toxins in the body,” explains Dr Teitelbaum. If you’re tired, he recommends drinking 350 mls of cold water. “You’ll often find your energy improves markedly within a few minutes, which tells you that you’re dehydrated,” he adds. Extra points for drinking lemon water.

Check out the 7 signs and symptoms of dehydration – and how to treat it.

Want help getting a better handle on stress while feeling more energised overall? Try meditation, which helps disconnects us from our negative thoughts so we can shift back into positive feelings that allow our energy to flow, explains Dr Teitelbaum.

Try these 23 instant mood boosters you won’t want to live without.

Caffeine stimulates the central nervous system for that quick pick-me-up we want (or need) in the morning. But that burst of energy can actually trigger anxiety attacks, leaving you with unhealthy stress that drains energy. More than 200 or 300 mg (two to three cups) a day can work against you in other ways by causing jitteriness, digestive problems, and headaches – all signs you’re drinking too much coffee. Consuming caffeine too late in the day can prevent a good night’s sleep.

Here are 18 more everyday things that could trigger anxiety.

You know the right tunes can invigorate your workout, but certain music can also boost your focus during everyday tasks. Research has shown that background music without lyrics (like video game soundtracks) may help workers focus, boosting happiness and productivity. Browse for stations that play instrumental pop, rock, romance, or country to see which ones your brain likes best.

Check out the 21 hidden health benefits music lovers wish you knew.

They contain a lot of magnesium, and research shows that too little of the mineral can sap your energy. (Be on the lookout for other signs of a magnesium deficiency.) Almonds, cashews, halibut, spinach, and soybeans are other good sources of magnesium. Making this important mineral a regular in your meals can also transform your fitness routine.

For more tips, check out these 9 things that happen when you stop exercising.

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Source: RD.com