Feeling drained, worn out and just plain tired is an unfortunately common complaint for many people. Between long hours at work, stressful social lives and constant demands in between, it is no wonder that feeling fatigued is such a common issue. Fortunately, these natural strategies can help quickly boost your energy levels.
- Increase Your Magnesium Intake
Magnesium is essential for the process of converting carbohydrates into energy. The Department of Agriculture’s Human Nutrition Research Center in Grand Forks, N.D. conducted a study that concluded that having a magnesium deficiency results in requiring a large amount of oxygen and a high heart rate when performing physical tasks. 300 milligrams of magnesium is recommended for women and 350 milligrams for men. You can make sure you are getting enough magnesium by adding magnesium-rich foods such as almonds, hazelnuts, Brazil nuts and cashews to your diet and by increasing your intake of whole grains (especially bran cereal), dark green vegetables and fish.
- Consume a Sufficient Level of Protein
Protein is slow to break down in the body, providing a long-lasting energy source. It also provides the body with fuel to repair and build tissues. Protein is found in foods such as eggs, lean meats, nuts, milk, yogurt, eggs, yogurt, cheese and tofu.
- Drink Plenty of Water
Water is an easy and inexpensive way to stay energized. Nutritionist Keith Avoob, EdD, RD, an associate professor at the Albert Einstein School of Medicine in New York and author of The Uncle Sam Diet, said that being even only mildly dehydrated can result in feeling tired and even lethargic.
- Increase Your Whole Grain Intake and Avoid Sugar
This important tip will keep your blood sugar balanced so that your energy remains constant. Consuming sugar provides an initial burst of energy because of the resulting spike in blood sugar. However, that burst is followed by a quick drop in blood sugar, which can you leave you feeling still more tired.
- Always Eat Breakfast
This is the meal that is most important for your entire day: it helps keep you alert and starts your metabolism for the day. Of course, an unhealthy breakfast will not accomplish this, since foods high in sugar should be avoided. Healthy breakfast options include fruit and whole grain cereals and breads.
- Work in a Well-Lit Environment.
This will generally increase alertness. You can boost your energy by simply opening the curtains or turning on lights.
- Eat Foods Rich in Omega-3 Fatty Acids
Studies have indicated that mega-3 fatty acids reduce inflammation and depression and improve mood and memory. Salmon, tuna, walnuts, flax seeds and leafy greens are a few of many excellent sources of omega-3 fatty acids.
- Avoid Starving Yourself, Even if You are Trying to Loose Weight
Doing so will result in a decreased metabolism. Instead, substitute healthy calories for unhealthy, highly processed calories. Yogurt, fruit, mixed nuts, vegetables, whey protein shakes and low-fat cheese are a few examples of healthy snack choices to help you avoid that midafternoon slump.
- Lead an Active Life Style
Robert Thayer, PhD, at California Sate University, conducted experiments that showed that taking a mere 10-minute walk not only increases energy immediately, but improves energy levels for up to two thereafter. When such daily walks continued for three weeks, overall moods and energy levels were lifted as well. Taken together, these strategies are sure to leave you feeling refreshed and energized.
These statements and products have not been evaluated by the food and drug administration “FDA” and are not intended to diagnose treat, cure or prevent any disease. The products, nutrition, and or lifestyle suggestions on this site, or in this blog or any of its written content, you should always consult your primary care physician before taking any of these things into consideration.