Tuesday, March 27, 2018

Top 6 Ways to Boost Your Energy Levels



Top 6 Ways to Boost Your Energy Levels

Over time, it can be challenging to maintain your energy levels due to stress and a busy schedule. Many people who begin to age can start to experience more fatigue and can have difficulty concentrating in the workplace or at home. If you want to boost your energy levels without having to take an afternoon nap, there are a few essential steps to take.
  1. Eat for Energy
Instead of just eating to get full, making it a point to obtain more energy from the foods that you eat throughout the day with nutrient-rich options. According to health.harvard.edu, you may want to consider eating foods that have a low glycemic index to avoid the lag in energy that can come with eating heavier foods. Healthy options include whole grains, healthy oils, nuts, and vegetables. You'll want to cut out foods that have a lot of high-carbohydrates and are processed, which can make it easy to feel sluggish. You can also get more energy from foods like dried bonito flakes, which can be added to soups for lunch or dinner.
  1. Consume Magnesium
According to webmd.com, magnesium is essential for breaking down glucose to convert it into energy. If you're not sure why you always feel tired, you may have a deficiency in the mineral. A lack of magnesium in the body can also lead to a low heart rate and more oxygen that is required to do everyday tasks. It's recommended that men have 350 milligrams and women have 300 milligrams each day. You can also get more magnesium by eating more nuts, fish, and whole grains.
  1. Stay Active
You may not want to move around a lot when you don't have energy, but staying active can boost your energy levels by allowing you to feel more alert for several hours after you exercise. Consider taking a brisk walk around the block for 10 minutes or walking up and down the stairs several times at work to increase your heart rate and circulation. Over time, your mood and energy can begin to improve after more oxygen is delivered to the brain.
  1. Get More Sun
The UV rays have gotten a bad rap in recent years but can allow you to feel more alert when you spend time outdoors. According to shape.com, it's essential to get up to 20 minutes of exposure to sunlight each day to boost your mood and feel more awake. The sun will also allow you to get more vitamin D, which is responsible for providing the body with more energy each day.
  1. Drink Green Tea
Green tea is one of the healthiest beverages to consume and incorporate into your diet and should be a replacement for caffeinated coffee, which can make you crash. Green tea can prompt weight loss and boosts energy levels. It only has a small amount of caffeine but will allow you to feel more alert without causing you to become dependent on the beverage. Consider adding a packet of a natural sweetener like Stevia or a teaspoon of honey for added flavor.
  1. Eat Breakfast
There's a reason that breakfast is considered to be the most important meal of the day, but many people fail to make time to sit down and eat each morning before they start their busy day. Studies show that the calories obtained during breakfast improve energy levels and moods due to the extra fuel that it provides the body. Opt for eating natural foods for breakfast, which includes yogurt with fruit, eggs, bacon, and whole wheat toast to avoid crashing once you get to work.
Boosting your energy is necessary to improve cognitive function and maintain your productivity during the day and long-term. With the right steps taken, you can feel more like yourself and avoid becoming lethargic or mentally drained.

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