How can i get more energy
9 tips to boost your energy — naturally
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 can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.
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
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. Limit alcohol
One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.
9. 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.
For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.
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Top 10 Ways to Boost Your Energy
Experts offer some fatigue-zapping tips that really work.
Written by Colette Bouchez
Everyone is familiar with all-out energy drain -- that exhausted day (or night) when no matter how enticing that new movie, fabulous shoe sale, or friendly barbecue, we just can't psych ourselves up to go.
What can be harder to recognize is a low-grade energy drain. In this case, you may not necessarily feel the classic signs of exhaustion -- like achy muscles or that all-over tired feeling. What you do experience is an increasing lack of get-up-and-go for many of the activities you used to love.
"You may also find it harder to concentrate on tasks, and, eventually, you can also find your patience grows short and your level of frustration rises, even when confronted with seemingly simple challenges," says New York University nutritionist Samantha Heller, MS, RD.
If this is starting to sound familiar, take heart. Energy zappers are all around us, some obvious, some hidden. The good news: There is a way around almost all of them.
To this end, we asked health experts to help compile this list of the top 10 energy boosters. Try one, two, or all 10, and you're bound to see your energy levels soar.
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 too pooped to pop, you could have a slight magnesium deficiency, Heller says.
"This mineral is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy," Heller says. "So when levels are even a little low, energy can drop."
In a study done at the Department of Agriculture's Human Nutrition Research Center in Grand Forks, ND., 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, says Heller, 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, Heller suggests:
- Add a handful of almonds, hazelnuts, or cashews to your daily diet.
- Eat more whole grains, particularly bran cereal.
- Eat more fish, especially halibut.
2. Walk Around the Block
While it may seem as if moving about 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.
"I like walking because it's accessible, easy to do, doesn't need training or equipment, and you can do it anywhere," says Rita Redberg, MD, science adviser to the American Heart Association's "Choose To Move" program.
In experiments done by Robert Thayer, PhD, at California State University, a brisk 10-minute walk not only increased energy, but the effects lasted up to 2 hours.
And when the daily 10-minute walks continued for 3 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," says Heller.
Her personal theory, she says, is that breaking the fast soon after rising supplies your body with a jolt of fuel that sets the tone for the whole day.
And studies published in the journal Nutritional Health found that missing any meal during the day led to an overall greater feeling of fatigue by 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, NY.
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," Baard tells WebMD.
The good news, says Baard, 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 steamy 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," says nutritionist Keith Ayoob, EdD, RD, an associate professor at the Albert Einstein School of Medicine in New York and author of The Uncle Sam Diet.
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, Ayoob says. Conversely, Heller says, 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 8 hours," she says.
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 so energy is constant.
"When you're eating a sweet food, you get a spike in blood sugar, which gives you an initial burst of energy," Heller says. "But that's followed by a rapid drop in blood sugar, which in turn can leave you feeling very wiped out."
Do that enough times a day, she says, and by evening you're feeling exhausted.
"But, 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 day's end you'll feel less tired," says Heller.
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 for that slow and steady release.
8. Have a Power Snack
Power snacking is more than just eating between meals, Ayoob says. He suggests a treat that combines protein, a little fat, and some fiber -- 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," he tells WebMD.
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, advises Ayoob.
"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," he tells WebMD. 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 -- Heller says 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 childbirth and frequently during the perimenopause -- but a simple blood test can verify if this is your problem," says Heller. If you're diagnosed with low thyroid function, medication can bring your body back up to speed.
In anemia, says Heller, 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," says Heller.
8 unhackneyed ways to recharge your batteries
June 10 Productivity
Active rest, the right goals and other sources of strength in case the internal batteries are completely dead.
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1. Remember the three axioms
Sorry, we promised new and unhackneyed ways, but first we have to remind you of something banal. You already know that you need to sleep well, eat and exercise. We will not decipher, anyway, few people follow this. Let's say a few words about the introduction of healthy lifestyle into the daily routine.
How to get energized through exercise
Work out during your lunch break or at least go for a walk. In 2004, researchers from the University of Leeds found Exercise may boost performance on the job / Jumpstart by WebMD that workers who attend a corporate gym show better results and cope with stress more easily. In addition, they like work more, they experience less stress, they do not feel tired in the afternoon, despite the energy expended during training.
How to get more sleep
Rearrange your alarm clock.
Let it ring not in the morning, when it's time to get up, but in the evening, when it's time to go to bed.
As J. Durant says. The Paleo Manifesto: Ancient Wisdom for Lifelong Health John Duran, in The Paleo Manifesto, has a very useful technique for setting an alarm for the evening to remind yourself it's time for bed. The signal should sound one hour before lights out. After a reminder, you need to complete all the work, turn off the TV and extra lights, gradually get ready for bed.
How to switch to a healthy diet
Ask yourself: “What would Batman eat?” This advice is given by B. Wansink, M. Shimizu, G. Camps. What would Batman eat? Priming children to make healthier fast food choices / Pediatric Obesity Cornell University professor Brian Wansink.
When deciding whether or not to eat dessert, consider what your childhood idol would have done. If it doesn't work the first time, ask yourself the question three times. It will be easier to make a sound decision.
Boring and obvious sorted out. To get energy at the right time, there is no need to mock your body. It's better to change the schedule.
2. Find out when you are cooler
Do you know how much the change of time zones affects a person? When, for example, a football team crosses three time zones to play, its chances of winning are halved, even if the opponent is weaker.
But we are not talking about athletes now. It’s just that if you are a pronounced owl, then it’s stupid to plan important tasks for eight in the morning.
Pay attention to your circadian rhythms and stay in the black: Athletes win and break records when they adjust race times to match their internal clocks.
One of the studies highlighted in David Randall's book "The Science of Sleep" showed that records in running, powerlifting, swimming were more often set by athletes whose competition schedule coincided with the second period of daily activity. In the long jump, for example, athletes at the peak of energy showed a result that was 4% better than average.
Did you set up synchronization with the internal clock? Super. Now we are learning to let go.
3. Set the right goals and don't tell anyone about them
Maybe you have relative goals: "I want to be better than Sasha." Or maybe objective: “I want to get the highest score on testing.”
But if you want to increase the level of energy, then one goal should remain in your head: to become better.
Research by American psychologist Heidi Grant Halvorson shows that a focus on improvement increases the desire to work. We work with interest and passion when we think about progress, and not just about the task. Interest does not make you work with all your might, but fills you with energy.
It's not that hard. Just think about how to make everything you do better.
And now the second part: keep quiet. Research has shown H. B. Kappes, G. Oettingen. Positive fantasies about idealized futures sap energy / Journal of Experimental Social Psychology, that you can't talk about your goals if you don't want to spill the energy needed to achieve them.
Scientists have concluded that pleasant fantasies do not come true because they do not provide energy to move towards the desired future.
So, we set ourselves up for the best and remembered that happiness loves silence. Where to get energy?
4. Be optimistic
Fully armed soldiers need to march 40 km. But some were told that the distance was 30 km. Others say that they will have to walk 60 km.
After completing the forced march, the researchers measured the levels of stress hormones in the blood of both groups. What happened? It turned out that stress does not correspond to reality, but to expectations.
What do we conclude? Everyone gets what they expect.
The brain does not like to force the body to waste resources until it sees a real chance to win. Physical strength is not available as long as there is no faith in success, because there is no worse situation for the human body than to waste all resources and fail. At the moment when confidence appears, the gates open through which the flow of energy flows.
Hope or despair is what we program ourselves for, say S. Breznitz, C. Hemingway. Maximum brainpower: Challenging the brain for health and wisdom authors of the book Maximum Brain Power.
Optimists have more energy. Pessimists have more stress. Everything depends not on objective circumstances, but on the point of view on them.
Charged with positive? Good. But maybe it's time to redo a bunch of things? What is needed for this?
5. Do what you know how to do
What projects are you involved in at work? What household duties do you have? If you stick to what you're good at, you'll see the difference.
Research has shown that using strengths at work makes people happier. And at the same time it increases energy levels.
The longer a person works on what he can do, the more cheerful, happier he is, and the more he respects himself. Using your strengths makes you smile, learn interesting things.
According to Gallup's When Americans use their strengths more, they stress less / Gallup, positive assessments of the past day, depending on the number of hours spent on favorite activities, as a percentage of the number of respondents, are distributed as follows:
| AM WHAT IS | 0-3 | 4-6 | 10+ | |
| felt happiness | 900993 | |||
| felt rested | 58 | 67 | 69 | 73 |
| experienced self -esteem | 87 | 6. Get one thing done We often work on five tasks at once. But focusing on only one process at times increases motivation. Daniel Pink, author of the bestselling book Drive and an expert on motivation, explains the secret of "small wins": tasks that seem insignificant can have a significant impact on our condition. Science only confirms T. Amabile, S. Kramer. The progress principle: Using small wins to ignite joy, engagement, and creativity at work is. Internal energy increases or decreases depending on how far projects have progressed, even small ones. Modest wins have an unexpectedly large positive effect, while small losses, on the contrary, have a negative effect. Maybe you can do whatever you want. But you will still find yourself in a state where the tanks are empty. How to make decisions when a tired brain refuses to work? 7. Listen to your inner voice if you are tired Research results say M. W. Bos, A. Dijksterhuis, R. Executive functioning depends on the amount of energy that glucose provides. And many cognitive processes deteriorate when there is not enough energy. When making decisions with low blood glucose, you need to trust the unconscious more, although when the level of glucose rises, it is worth returning to conscious decision making. So, you are already making progress. Congratulations. But what is the best way to spend a vacation in order to accumulate energy for tomorrow? 8. Recover proactively Doesn't sound very logical. But if today you are exhausted, and tomorrow you don’t want to get tired, have an active rest: go to a workout or chat with friends. No sitting in front of the TV or at the computer. Kelly McGonigal Excerpt from the book "Willpower". The American Psychological Association found that the best recovery strategies are exercise, sports, reading, prayer, music, relaxing with family or friends, massage, walking, yoga, creative hobbies. Rest is worst when gambling, shopping, smoking, playing video games, surfing the Internet, watching TV shows or movies (more than two hours). Things to rememberSo you know how to recharge. Now let's sum up: how best to extract energy.
And finally. What charges batteries and warms the heart? Help others. Sounds illogical again? These efforts will not de-energize you. On the contrary, help is a tonic. It can even save a life. Study L. Gonzales. Deep survival: Who lives, who dies, and why by Lawrence Gonzalez is dedicated to survivors in a dangerous situation, when lack of energy meant death. Those who gave support to others were more likely to be saved. Helping someone is the best way to save yourself from destruction. It helps to rise above fears, to conquer oneself. You are no longer a victim, but a savior. When your leadership job becomes a lifeline for others, you get a boost of energy and can stay afloat longer. If you are already tired of reading, offer your help to your loved ones. Not for the sake of a selfish desire to get energy, but to make both yourself and the other person happier. Read also 🧐
7 ways to increase energy | PSYCHOLOGIES64,479 Know YourselfPractices how to 1. Chew food more thoroughly The way we desire it affects the process of digestion. By chewing each bite, we make it easier for the body to absorb nutrients and convert them into energy. Digestion requires a lot of energy, and if we swallow food, the body will have to spend all its energy reserves on digestion. 2. Drink less coffeeThe caffeine in the refreshing drink blocks the brain's receptors for adenosine, a neurotransmitter that makes you feel tired. "Although caffeine blocks the action of adenosine, the substance itself continues to be produced," says Niket Sonpal, assistant professor at Touro College of Osteopathic Medicine in New York. As soon as the effect of caffeine wears off, all the accumulated adenosine begins to act, so you feel a sharp decline in energy. Here, of course, you want to sip coffee again, but you find yourself in a vicious circle and deprive yourself of energy. Knowing it's time to stop drinking coffee can be scary To get out of the trap, try drinking less strong coffee and taking a break before the next cup (and abstain from it after the first half of the day so that there are no problems with sleep). 3. Take 250 extra stepsMovement improves blood circulation, so the body can use less energy to maintain life. “By taking 250 extra steps a day, you will accustom yourself, muscles and the body’s energy system to constant movement, and become more resilient,” says sports physiologist Menachem Brody. As your cardiorespiratory endurance (the amount of exercise you can handle without getting tired) improves, the daily activities will become easier and easier. Walk around the room while on the phone, walk around the office, use stairs instead of elevators. 4. Practice deep breathing Cells need oxygen to get energy. If breathing is weak, the body begins to experience weakness. As Sonpal explains, shallow breathing is another of the unpleasant effects of stress. Try this exercise: breathe in through your nose to a count of three, and breathe out through your mouth to a count of three. Repeat several times. The brain is wired to respond to unpleasant events like Velcro. “The more you practice deep breathing, the more natural it becomes, and over time you will start breathing deeply all the time,” says Connecticut psychologist Dori Gatter. 5. Add fiber-rich foods to your diet “Complex carbohydrates (rich in whole grains, vegetables, legumes, seeds) contain glucose, the main source of energy for the body and brain. Since they have fiber, they take longer to digest and provide energy for a long time, ”says Florida nutritionist Lisa Cooper. 6. Make sure you're drinking enough"When you're dehydrated, your blood pressure drops, your heart rate increases, and your brain's blood flow slows down, leading to feelings of fatigue," Sonpal says. To make life easier for the body, try to always drink water. In the toilet, pay attention to the color of urine - it should be pale, straw-colored, but if it is darker, you obviously need to go to the cooler more often. 7. Write down three joyful events that happened on day “The brain is so arranged that it reacts to unpleasant events like Velcro, and to pleasant events like Teflon (to which nothing sticks). It so happened in the course of evolution, for us to survive, it was important to remember what causes pain and discomfort, and the memory of joyful events was not so important, ”says Elizabeth Cohen, a clinical psychologist from New York. These days, when you constantly worry about trouble and worry about possible future problems, this signals the body to release more stress hormones. Since he is not designed for this, exhaustion appears. In the evening, remind yourself to think about the good, write down three pleasant events that happened during the day, or list something for which you are grateful. The exercise will help tune your brain so that it pays as much attention to the positive aspects of life as the negative ones, reducing the production of stress hormones and saving strength. Text: Nikolai Protsenko Photo credit: Getty Images New on the site “I only attract poor and weak guys to me: how can I fix this?” How dementia progresses: 4 stages Guest marriage and polyamory: 4 types of modern family - find out new relationship trends "I'm afraid of not achieving anything in life" "How to get back in touch with an ex-girlfriend?" 5 signs of a frivolous relationship - check your couple Generations X, Y, Z: how can we get along with each other - study the characteristics of different ages A normal man of the 21st century: what is he like? Part 3.    Copyright © · The Wright Initiative · Articles · Site Map 
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van Baaren. food for thought? Trust your when unconscious energy is low / Journal of Neuroscience, Psychology, and Economics: when there is a lot of energy, you need to listen to the voice of reason. And when your head is porridge from fatigue, rely on intuition. 
Using your strengths brings happiness and energy. 
You help those in need, their reaction energizes you. Many people who managed to survive alone say that they got out for the sake of someone else (wife, lover, mother, children). 
“How many times to chew a piece? There is no definite answer, usually at least 25-40 times are recommended. This helps to normalize appetite,” says nutritionist Edwina Clark. 
This way you can reduce your caffeine intake and prevent a sudden drop in energy without suffering from a lack of coffee. “Knowing it’s time to cut your coffee addiction can be scary, but in the long run, it will help you feel more energized,” Sonpal says. 
When we don’t breathe often enough and deep enough, we send a signal to the nervous system that further exacerbates anxiety. By accustoming ourselves to the correct rhythm of breathing (you can train while commuting to work and home, standing in line and even sitting in the toilet), we simultaneously reduce stress and energize cells. 
Another plus is that they improve sleep, which in turn increases alertness and energy. “A diet rich in fiber increases the length of so-called non-REM sleep, and such sleep helps you feel well rested the next morning,” says Vikas Jain, an Illinois sleep medicine specialist. 
