Boost energy

Ways to Boost Your Energy
Go to the store, and you’ll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there’s little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips:

1. Control stress.

Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.

2. Lighten your load

One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of “must-do” activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.

3. Exercise

Exercise almost guarantees that you’ll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising causes your body to release epinephrine and norepinephrine, stress hormones that in modest amounts can make you feel energized. Even a brisk walk is a good start.

4. Avoid smoking

You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.

5. Restrict your sleep

If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd, but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here’s how to do it:

  • Avoid napping during the day.
  • The first night, go to bed later than normal and get just four hours of sleep.
  • If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
  • As long as you’re sleeping soundly the entire time you’re in bed, slowly keep adding sleep on successive nights.

6. Eat for energy

It’s better to eat small meals and snacks every few hours than three large meals a day. This approach can reduce your perception of fatigue because your brain needs a steady supply of nutrients.

Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.

7. Use caffeine to your advantage

Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.

8. Drink water

What’s the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It’s not some pricey sports drink. It’s water. If your body is short of fluids, one of the first signs is a feeling of fatigue.

Super Foods for Boosting Energy

Do you feel tired and sleepy every time? Are you losing interest in daily household or office chores?? If yes, then you are certainly in need of some rejuvenation. Feeling of sluggishness and lethargy the whole day can badly affect your work and health. Here are a number of super foods that can boost your energy and make you feel invigorated all day long.

1. Water

The most essential component for body, water keeps the cells of the body hydrated for long.  This integral element keeps fatigue at bay and makes you feel energetic the whole day. It is recommended to start your day with at least two glasses of water.

2. Banana

Bananas keep sugar levels stabilized and also slow down the process of digestion as they are well-off in potassium and B-vitamins.

3. Dark Chocolate

Do you know that a moderate quantity of chocolate after dinner keeps your heart healthy? Chocolates are an excellent way of consuming magnesium and iron. It also maintains the energy level on a high note for the entire day.

4. Quinoa

The richness of complex proteins and carbohydrates in quinoa makes this grain extremely nutritious to be taken as an energiser. Try it with nuts as cereal or in salads to keep yourself energetic.

5. Almonds

These petite crunchy nuts appear to be extremely powerful when the question is about their nutritional properties. An ounce of almonds daily reduces the risk of heart disease and boost up the energy level because of being wealthy in healthy proteins and fats.
7. Bran Flakes

Instead of consuming cereals, use bran flakes as your daily morning start-up. They are rich in fibre, and therefore, make you feel fuller for a long time. The magnesium, iron and B-vitamins in bran flakes instil a lot of energy in the body and make you active.

8. Lentil

Legumes, like lentils, kidney beans and chickpeas help you when you feel drowsy and heavy-eyed. They do so by stabilising the blood glucose levels and providing quick energy.

9. Coconut

Whenever you feel drowsy, consume some coconut as the oil that it contains is rich in medium chain triglyceride fats, which gets converted into energy at a faster pace. It can keep you active all through the day.

10. Greek Yogurt

Greek yogurt is far more nutritious than the regular yogurt. It is strained in a cloth properly to drain out the whey it contains, which makes it non-fat and healthy. It is probiotic in nature and boosts the energy levels by increasing the immunity of the body.

11. Ginger Tea

A sip of hot ginger tea directly strikes your nervous system and relaxes you. It is a great stimulant that is full of antioxidants to boost you up.

12. Kale

Kale is a very nutritious and wholesome vegetable, which is not only easy in cooking, but also good for your well-being. It is wealthy in the quantity of calcium, vitamin, and minerals, and is also a great energy booster.

13. Citrus Fruits

To increase the immunity of the body, it is necessary to consume citrus fruits, like oranges, lemon, grapefruit, etc. When the body will be elevated in immunity levels, it will also elevate the energy.

14. Whole Grains

Whole grains, like wheat, rice, brown rice, oats, etc. are really energising components. They can keep you satiate until your next meal.

15. Broccoli

The high fibre, folate, and iron rich properties of broccoli make it an energy-boosting super food other than making it a good cure for a number of chronic diseases, such as cancer.

16. Sesame Seeds

Sesame seeds can be consumed with salads and cereals to get benefitted from its energy-providing components.    

17. Spinach

The iron contents of spinach provide you that extra boost, which you need for buzzing all day long.

18. Blueberry

The antioxidants and phytoflavinoids of blueberries assist you in fighting with the detrimental components. It immunes your body and makes it vigorous.