Top 10 Energy Boosters
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 out of energy, you could have a slight magnesium deficiency.
Magnesium is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy. When magnesium levels are even a little low, energy can drop.
In a study done at the Department of Agriculture’s Human Nutrition Research Centre 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. To 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.(without sugar)
- Eat more fish, especially halibut.
2. Walk around the Block or do any type of exercise you prefer
While it may seem as if exercising 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.
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 folks who eat breakfast report being in a better mood, and have more energy throughout the 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 the 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,” says Baard.
The good news is that we can counter these energy killers by programming more relaxation activities into our day. While for many folks, increasing exercise burns off the chemical effects of stress and anger, others find relief in quiet pursuits: listening to music, reading a 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 in order for energy to be constant.
When you’re eating a sweet food, you get a spike in blood sugar, which gives you an initial burst of energy, which is followed by a rapid drop in blood sugar leaving you feeling very wiped out.”
Do that enough times a day and by evening you will feel exhausted.
However, if you eat a lot of whole grains, which provide a slow and steady release of fuel, your energy will be consistent and balanced, so by the end of the day you’ll feel less tired.
Indeed, a study published recently in the American Journal of Clinical Nutrition found that eating more whole grains helped increase the body’s sensitivity to insulin, allowing that slow and steady release.
Manna Blood Sugar Support is the perfect supplement to take with every meal which can help you with blood sugar control and insulin management.
8. Have a Power Snack
Power snacking is more than just eating between meals. A treat that combines protein, a little fat and some fibre – 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.
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 ounce of almonds, he says, and the healthy fat will really tide you over – while making you feel you’re spoiling yourself silly!
10. Check Your Thyroid Function and Complete Blood Cell Count
It certainly won’t provide an instant boost. But if you’re constantly low on energy – especially if you feel sluggish even after a good night’s rest – you should talk to your doctor about a blood test for thyroid dysfunction as well as anemia.
Thyroid can be a particular problem for women – it often develops after child birth and frequently during the peri-menopause – but a simple blood test can verify if this is your problem. If you’re diagnosed with low thyroid function, medication can bring your body back up to speed.
In anaemia, a reduction in red blood cells can mean your body isn’t getting the level of oxygen necessary to sustain energy. So, you tire easily.
This can sometimes occur during a woman’s reproductive years, particularly if she has a very heavy menstrual cycle.
Manna Energy Boost was developed with most of the above factors in mind. The product consists of 3 key ingredients to pick you up and boost your energy levels for ultimate performance.
These ingredients include magnesium, L-Carnitine and Guarana.