1. Increase Your Magnesium Intake
Eating a balanced diet can help ensure your vitamin and mineral needs are met. But if you still find yourself too pooped to pop, you could have a slight magnesium deficiency.
This mineral is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy. So when levels are even a little low, energy can drop.
In a study done at the Department of Agriculture’s Human Nutrition Research Center in Grand Forks, N.D., women with magnesium deficiencies had higher heart rates and required more oxygen to do physical tasks than they did after their magnesium levels were restored. In essence, their bodies were working harder which, over time, can leave you feeling depleted.
The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men. Make sure you’re getting enough:
- Add a handful of almonds, hazelnuts or cashews to your daily diet.
- Increase your intake of whole grains, particularly bran cereal.
- Eat more fish, especially halibut.
2. Walk Around the Block
While it may seem as if moving about when you feel exhausted is the quickest route to feeling more exhausted, the opposite is true. Experts say that increasing physical activity — particularly walking — increases energy.
In experiments conducted at California State University, a brisk 10-minute walk not only increased energy, but the effects lasted up to two hours. And when the daily 10-minute walks continued for three weeks, overall energy levels and mood were lifted.
3. Take a Power Nap
Research has shown that both information overload and pushing our brains too hard can zap energy. But studies by the National Institutes of Mental Health found that a 60-minute “power nap” can not only reverse the mind-numbing effects of information overload, it may also help us to better retain what we have learned.
4. Don’t Skip Breakfast — or Any Other Meal
Studies show that people who eat breakfast report being in a better mood, and have more energy throughout the day.
Breaking the fast soon after rising supplies your body with a jolt of fuel that sets the tone for the whole day.
Moreover, studies published in the journal Nutritional Health found that missing any meal during the day led to an overall greater feeling of fatigue by day’s end.
5. Reduce Stress and Deal With Anger
One of the biggest energy zappers is stress, says psychologist Paul Baard, PhD.
“Stress is the result of anxiety, and anxiety uses up a whole lot of our energy,” says Baard, a sports psychologist at Fordham University in the Bronx, N.Y.
Like worry or fear, Baard says, stress can leave you mentally and physically exhausted — even if you’ve spent the day in bed. More commonly, he says, low but chronic levels of stress erode energy levels, so over time you find yourself doing less and feeling it more.
In much the same way, unexpressed anger can give a one-two punch to your energy level. The reason: “We’re expending all our energy trying to contain our angry feelings, and that can be exhausting,” Baard tells WebMD.
The good news, says Baard, is that we can counter these energy killers by programming more relaxation activities into our day. While for many people, increasing exercise burns off the chemical effects of stress and anger, others find relief in quiet pursuits: listening to music, reading a steamy romance novel, or even just talking on the phone.
“Whatever is relaxing for you will reduce tension and that will help increase energy,” says Baard.
6. Drink More Water and Less Alcohol
You may already know that it’s easy to confuse signals of hunger with thirst (we think we need food when we really need water). But did you know that thirst can also masquerade as fatigue?
Sometimes, even slight dehydration can leave you feeling tired and lethargic.
The solution is simple: a tall, cool glass of water. This is particularly important to boost energy after exercise, when your body is likely to be craving fluids. Conversely, if you find yourself frequently fatigued even after a good night’s sleep, try cutting down on alcohol during the evening hours.
While alcohol initially helps you fall asleep, it also interferes with deep sleep, so you’re not getting the rest you think you are — even if you sleep a full eight hours.
By cutting down on alcohol before bedtime, you’ll get a better night’s rest, which is bound to result in more energy the next day.
7. Eat More Whole Grains and Less Sugar
The key here is keeping blood sugar balanced so energy is constant.
When you’re eating a sweet food, you get a spike in blood sugar, which gives you an initial burst of energy. That is followed by a rapid drop in blood sugar, which in turn can leave you feeling very wiped out.
Do that enough times a day, and by evening you’re feeling exhausted.
But, if you eat whole grains and low GI food, which provide a slow and steady release of fuel, your energy will be consistent and balanced, so by day’s end you’ll feel less tired.
8. Have a Power Snack
Power snacking is more than just eating between meals. A treat that combines protein, a little fat and some fiber — like peanut butter on a whole-wheat cracker, or some yogurt with a handful of nuts.
The carbs offer a quick pick-me-up, the protein keeps your energy up, and the fat makes the energy last.
9. Make It a Latte
Pair a quick caffeine hit with the sustaining power of protein by having a low-fat latte instead of just a cup of coffee. (very little or no sugar)
All that milk turns your java into a protein drink, which provides not only extra energy, but extra calcium, which is good for your bones. Combine it with an hand full of almonds and the healthy fat will give you the energy you need.
10. Manna Energy Boost
To make things easier for the very active and busy people among us, Manna Health Products have formulated a Energy Boost product (with no sugar), to boost your magnesium levels and enhance your energy levels for ultimate performance.
This product is suitable for diabetics. We don’t recommend it for pregnant or lactating mom’s.