Okay, your energy levels are going to go through some dips. They’ll be times when you don’t want to get out of bed or you just absolutely have to have a nap.
If you’re able to do that and rest your body, great! But many times when we can’t seem to muster energy to do anything, there just isn’t an option to lie down for a power nap.
If you’ve recently noticed that your energy levels are not what you’d like them to be, here are five tips that could help boost your energy levels naturally:
Caffeine is still a great way to get a boost of energy when you need it. While not a great solution for chronic tiredness (that requires a proper amount of sleep), coffee does get the adrenalin system up and running when the rest of you may feel like sleeping. The trick is to save that cup of coffee for low energy “emergencies,” such as when you need to feel alert while driving. It’s not wise to drink coffee all day long as a kind of energy crutch. Too much coffee—more than three cups a day—can have an adverse effect on your health.
2. Eat Those Fruits and Veggies
Fruits and veggies are good source of energy. Eat a salad with at least three different vegetables (Caesar salad is really just lettuce with lots of fattening dressing and croutons). Better yet, get some mixed greens, spinach, mushrooms, carrots, and broccoli into one salad. You’ll notice an improvement in your energy levels all afternoon.
3. Eat Whole Grains
Don’t rely on breads and baked goods made with processed flours as your main source of carbohydrates. It’s time to benefit from the energy-boosting power of brown rice, whole oats, whole wheat, rye, buckwheat, millet or quinoa. The extra nutrients (not to mention fiber) in whole grains will sustain your energy levels far longer than any carb made with processed wheat flour. For those going gluten-free, stay away from products made entirely from white rice flour—they’re a little better than processed white flour.
4. Drink Filtered or Spring Water
Water is one of the best natural energy boosters out there. The next time your energy is flagging, try this trick: drink a glass of filtered or spring water. Your energy levels should perk up right away. Remember to drink throughout the day. Dehydration is a silent but pervasive reason for fatigue.
5. Go for a Walk
Why would you go for a walk when you’re feeling tired? So much of modern day fatigue is caused by sitting long hours in front of the T.V., at the computer desk, or in the car. Eventually, the body and mind is lulled into a state of sleepiness. Give things a shake up and get outside in the fresh air.
Start walking and you’ll be amazed at how quickly your fatigue starts to drain away. Don’t carry anything heavy and wear comfortable clothing and shoes. You want to be able to relax, clear your mind, move your body, and let go of all the tension you’ve been storing up in your body. Your mind will enjoy a brisk walk just as much as your body. Don’t forget that your mind plays a role in how tired your body feels.
- Loney, H., “5 natural energy boosters to get you through the day,” Global News web site, Dec. 16, 2013; http://globalnews.ca/news/1030700/5-natural-energy-boosters-to-get-you-through-the-day/, last accessed Dec. 18, 2013.
- Thomas, M., “Nutrition tips to boost energy levels,” Canadian Living web site; http://www.canadianliving.com/health/nutrition/nutrition_tips_to_boost_energy_levels.php, last accessed Dec. 18, 2013.
Victor Marchione, MD received his Bachelor of Science Degree in 1973 and his Medical Degree from the University of Messina in 1981. He has been licensed and practicing medicine in New York and New Jersey for over 20 years. Dr. Marchione is a respected leader in the field of smoking cessation and pulmonary medicine. He has been featured on ABC News and World Report, CBS Evening News and the NBC Today Show and is the editor of the popular The Food Doctor newsletter. Dr. Marchione has also served as Principal Investigator in at least a dozen clinical research projects relating to serious ailments such as bronchitis, pneumonia, asthma, and chronic obstructive pulmonary disease (COPD).