Natural Ways to Boost your Energy Levels
By Jessica, November 16, 2010
It may be tempting when you hit the mid-afternoon slump to reach for a chocolate bar or a cup of strong coffee, but the effects are only short lived. If you find your energy dips at certain points in the day you can try a few simple techniques for boosting your energy naturally, without the inevitable crash.
Get more Sleep
Lack of sleep is one of the most common causes of feeling drowsy during the day, and it one of the most easily rectifiable. Lack of sleep will impede your ability to retain and recall information. It has also been linked to depression, heart problems and obesity. If you are staying up late to study or finish work, it’s far more beneficial to put it aside until the morning, especially if you feel tired. The most beneficial sleep happens between the hours of 11pm and 1am.
Eat Breakfast
While you’re asleep your body is working hard to burn calories. This means when you wake up, even though you may feel refreshed, your body’s fuel tank is on empty. Eating a well balanced breakfast that includes slow release energy foods like bananas or whole-wheat toast will help to keep you going.
Breathe Deeply
Stress can drain you of energy, so instead of getting bogged down try cooling off by taking a few deep breaths. This can also help with concentration by increasing blood flow and oxygen levels in the brain.
Get moving
Doing a lap of the office every hour will help to keep your blood circulating properly and in turn will give you more energy. Even walking to the water cooler will make a difference. To fit in short walks limit the number of emails you send internally and instead bring messages to people in person. If you are driving for long periods of time it’s especially important to pull over every so often and stretch your legs to prevent fatigue.
Sit Up Straight
Slouching makes your muscles work harder to support your frame which burns more energy.
Choose Protein over Carbohydrates
Protein takes longer to digest than carbohydrates so you are full up for longer. Eating protein packed nuts instead of crisps or cakes will make a big difference in your energy levels.
Step Outside
Fresh air and natural light will give you a boost. Soak up Vitamin D from the sun’s rays and take in a few breaths of fresh air on your lunch break.
Take a Power Nap
If you find you hit a slump in the afternoon taking a nap will give you a boost. 20-30 minutes is the recommended amount of time to snooze to give you more energy, but not interfere with your nightly sleep. The afternoon is the best time as napping too late in the day will interfere with your sleep pattern.
Coffee has to Go
Many people turn to caffeinated drinks to help get through the day, but the more you drink, the less effect it will have. This means over time you will have to drink more and more coffee to feel alert. It’s better to stay hydrated with water as this will also help to prevent headaches from tiredness.
Listen to Music
Listening to music will release endorphins, this puts you in a better music and gives you more energy.
Exercise
Regular, low intensity exercise like walking has been proven to boost energy levels by around 20%. 30 minutes of exercise a day is enough to feel more energetic and improve your overall health.
Log Off For a Few Minutes a Day
Technology is a blessing and a curse. It has made many aspects of our lives easier, but we depend on it to the point where email addiction is recognised as a genuine problem. Many people become irritated when they can’t check their emails. Taking a moment every day to turn off all your gadgets and be alone with your own thoughts will help to centre and re-energise you. Your laptop isn’t the only thing that needs recharging.
