Drink A Lot of water -
Dehydration is a cause of fatigue because it slowly creeps up on you. If you consistently drink less than 8 cups of water a day, you may be sluggish all the time. Get a 32 oz (1 quart, 4 cups) water bottle. Your goal is to polish off 2 of those a day. Try it for a week and see if your general energy level increases. (Plus there are so many more reasons to drink enough water daily – books have been written on the subject.)
Eat A Variety of Berries -
Especially berries that are blue, red, or purple. The color comes from anthocyanins, a powerful antioxidant, that boosts energy. Any kind of berry will contain a lot of them.
Eat From the Low Glycemic (low or complex carb) List of Foods -
Trade in good, complex carbohydrates (low glycemic index) for the bad, simple carbs (sugar). Carbohydrates with a high glycemic index means the sugar is more easily digested by your body. That results in a spike in energy followed by a low-sugar crash.
For example: high glycemic index foods to avoid include white bread, potato, and high sugar foods (like sodas). Low glycemic foods (the good carb foods) include fruits and vegetables, grains (eg., whole wheat bread), low-carb foods (eg., meats), and pasta. Check a chart of the glycemic index before your next trip to the grocery store.
Eat More “Little” Meals Throughout the Day -
Snack throughout the day. By eating smaller but more frequent “meals”, you will maintain a steady dose of energy instead of experiencing food comas. Don’t snack on fatty and sugar laden junk food though. You may get a short 30 minute burst of hyper alertness, but it’ll be quickly followed by a debilitating crash.
Take a Break at Your Desk – Stretch, Breathe -
Stretch your arms, back, legs, and neck. Take a deep breath through your nose, hold it, and let it out slowly and forcefully. Repeat several times. This will take 30 seconds and will be an instant fix. When you sit back down, you’ll have the clear head and fresh feeling needed to power through the tough/boring task in front of you.
Get Your Stuff Organized -
When your world is organized, you don’t have to expend mental energy keeping track of a million things. Having an organized life leads to an uncluttered mind.
Find A Positive Attitude -
A generally upbeat and optimistic outlook on life will keep your energy level up. Yes, the worst thing that can happen might actually happen, but giving it too much worry will only drain you. Look for the positive in every situation and you won’t be so tired.
Eat A Good Breakfast And a Light Lunch -
A heavy lunch, especially one with lots of carbs or fat (like a burger combo) will hit you as soon as you get back to the office. And it’ll be a sluggishness that lasts to the end of the day. Eat a big breakfast instead. It provides the fuel you need for the day, at the time when your body needs it the most. Not only will you avoid the afternoon food coma, the big breakfast will make you more productive in the mornings.
Shed a Few Pounds -
The things you do to lose weight — exercise, drink water, avoid simple sugars — are actions that also have a positive effect on your energy level. Even better, the actual loss of excess fat provides an energy boost of its own. You’ll feel “lighter” and things that use to make you breathless will now seem much easier. Losing weight provides a double-impact to boosting your energy.
Be careful with fad and/or crash diets. Cutting out too many calories (ie., energy your body needs) too fast, will cause you to be even more tired. Take baby steps, and make it a lifestyle change so you get rid of the fat for life. (We have programs to help you, lose weight in a healthy way that fit your needs, desires and budget.)
Work on Eliminating Unneeded Stress -
Stress is draining. Sometimes it’s worth it such as if you’re on a deadline. Sometimes it’s just a waste of energy. Certain things in our life just cause us to be more exhausted than others, with less value. Identify them, and cut them out. You’ll have much more energy and much less stress.
Do Your Workout in the Mornings -
A lot of people go to the gym after work. Try going to the gym in the morning instead to get energy that lasts all day. You may have to wake up an hour or two earlier, but you get that time back at night. That exercise in the morning gets the endorphins flowing, which keeps you happy and productive the rest of the day. By exercising in the morning instead of at night, you spend the same amount of time at the gym, but get the added benefit of having more energy at work.
Get a Massage -
Loosen up those tight muscles and you’ll feel more relaxed. A more relaxed you means a happier and more productive you. Trade a quick shoulder rub with a coworker after lunch to perk both of you up for the rest of the afternoon.
Watch Your Alcohol Intake -
Alcohol keeps your body from entering deep sleep, so even if you get the same hours of sleep, you won’t feel as rested. Limit alcohol hours before bedtime to get the best night’s sleep.
Take a Walk – Get Your Body Moving -
Getting outside for some fresh air, a change of scenery, and a quick walk to get your blood going will do wonders for your mood and motivation. Seeing the sun is a signal to your body that it’s not bedtime yet.
Eat Yogurt -
Yogurt with live cultures keep your digestive system clean, which helps your body absorb all the nutrients from food. That makes you healthier and more energetic. Yogurt is also a good low-fat snack. We are talking about yogurt without the sugar in it. You can always add berries to it and/or granola.
Try Yoga -
The stretching, slow controlled movements, and focus on breathing reduces tension (and stress). The benefits include better sleep, feeling more relaxed, and being mentally sharper.
Have Eggs For Breakfast -
When people have eggs (mostly protein) for breakfast, versus bagels (all carbs), they feel more energized and eat less at the next meal. Protein makes you feel fuller without feeling stuffed, and they provide a steady stream of energy for your body (versus the quick high and crash of carbohydrates). Eggs are a great for breakfast or as an addition to a lunch salad.
Step on Your Tippy-Toes
Roll up and down on your toes. This stimulates your circulatory system, which will deliver much-needed oxygen and fuel (glucose) throughout your body. You’ll be more energized and sharper. You can do this right now.
