It is three o’clock. You have not done half of the things on your list and you are completely exhausted. And not to mention what expects you once you get home. Sounds familiar? Our modern life insists that we burn a candle both ways. Most of us came up with our personal tricks to boost our energy when we feel it slipping, especially if we have a task which requires our full participation. A cup of strong coffee, energy bar or an energy drink, a piece of chocolate” ¦But, most popular remedies work very short time and leave us in even worse shape. There are some tricks that work longer, and with some positive lifestyle changes, we could increase our overall energy level.
1. Start your day with a good breakfast. We all have different ideas about what good breakfast means, but it is not a quick cup of coffee and a doughnut. A breakfast rich in fiber and carbohydrates will get you on the right track. According to the research conducted by a group of scientists from the Cambridge Clinical Research Center, Massachusetts Institute of Technology, high fiber and high carbohydrates diet improves steady supply of energy by increasing peripheral sensitivity to insulin. Think about high fiber cereals with low fat milk, whole wheat toast with peanut butter and slices of banana, or a low fat milk shake with your favorite fruits.
2. Chose the right snacks. A good power bar should have a bit of protein, a bit of fat and a bit of carbs. Whole wheat crackers with peanut butter, a handful of nuts, a fruit shake with low fat milk will give you the boost you need. Avoid sugar, the quick fix it gives you does not last long and leaves you even more low.
3. Boost your caffeine with protein. Many people sustain themselves with large quantity of caffeine. But, caffeine can make you jittery and edgy. Add a generous quantity of low fat milk, in a word, make it a latte, and you will have yourself a power drink.
4. Drink more water. Many people are slightly dehydrated and are not even aware of that. Very few people drink enough water. Dehydration will make you feel slow and without energy.
5. Check your magnesium. People who eat balanced meals do not have problems with magnesium, but even a very small magnesium deficiency can affect your energy level. Magnesium plays important role in hundreds of biochemical processes in our body, including converting glucose into energy. Quick way to boost your magnesium is with a handful of nuts, such as cashews, hazelnuts or almond. For long-term magnesium increase, eat more fish and whole grain breads or cereals.
6. Make short breaks. With short breaks, you can accomplish much more. Breaks, whether they are just a rest at your desk, five minutes of meditation or a power nap, will very quickly energize you and refill your batteries.
7. Go for a walk. Exercise improves blood circulation and consequently increases oxygen available to your brain. Exercise also increases your mental alertness by boosting the production of adrenaline.
8. Avoid stress. We all know that stress is horrible energy drainer. This is particularly obvious with prolonged stress. Try to give yourself enough time to get to work, to finish that task, or that important report. Stay away from difficult people, who make everyone tired. Learn to say ” ˜no” ™ when you know you cannot take any more work, and ask for help when you need it.
9. Bring in more light. Daylight, particularly blue light spectrum, affects our energy level. If you are not an executive with a corner office filled with light, get a good table lamp with blue light bulb. Look for a bulb advertised as ” ˜natural” ™ or ” ˜daylight” ™.
10. Get a good night sleep. We need seven to eight hours of uninterrupted sleep to refill our batteries and get ready for the new day. Make sure that your bedroom is conducive to a good sleep: make it dark and cool, not cold, turn on some soothing sound, a fan or a quiet music. Avoid eating and drinking a few hours before going to bed to avoid heartburn and to avoid going to sleep with full bladder.