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How to regain energy quickly


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.

Image: ©Gilaxia | GettyImages

10 Ways to Boost Your Energy in 10 Minutes

Written by WebMD Editorial Contributors

Are your eyelids sagging as the afternoon wears on? When low energy drags you down, don't look to a candy bar, cup of coffee, or energy drink for a lift. The sugar and caffeine might give you an immediate pick-me-up, but after that quick high wears off, you'll crash and feel even more drained

What you need: a lasting solution to keep sluggishness at bay. Here are 10 fatigue fighters that can leave you feeling refreshed and revitalized.

1. Eat your breakfast. People who eat breakfast every morning report less fatigue and stress than people who skip it. High-fiber foods, like hot oatmeal, stick with you longer than a sweet roll or pastry. As the day wears on, they'll prevent you from getting hungry (hunger can lead to low energy).

2. Do a downward dog. Some studies have found that yoga, which uses various postures and deep breathing for exercise and meditation, can be an excellent fatigue fighter.

3. Belt out your favorite tune. Singing gives you a kind of emotional high while it reduces levels of stress hormones in your body. So grab a hairbrush, put on your favorite song, and sing away. If you're at work and don't want to face your co-workers' puzzled stares, you might want to save your vocal stylings for the car.

4. Have a drink of water. Dehydration can leave you feeling drained and fatigued. You don't necessarily have to follow the "eight glasses a day" rule, but you do want to drink enough water to keep your body well hydrated. You can tell you're well hydrated when you don't feel thirsty and your urine is light-colored. Try to get to the fridge or water cooler for a refill every few hours. The walk there will also help you wake up.

5. Go nuts. Eat a handful of almonds or peanuts, which are high in magnesium and folate (folic acid). These nutrients are essential for energy and cell production. A lack of these nutrients in your system can leave you feeling weary.

6. Grab a cinnamon stick. Some people say that just a whiff of this scented spice can reduce fatigue and make them feel more alert. No cinnamon handy? Grab a mint from your bag. Peppermint's sweet aroma is another fatigue fighter for some people. More research is needed to see if and how these aromas actually affect a person's energy level.

7. Get moving. Exercise is a natural energy booster, because whenever you do it, oxygen-rich blood surges through your body to your heart, muscles, and brain. Regularly squeezing a workout into your day -- even if you can spare only 10 minutes at a time -- will help keep your energy levels at their peak. Move around every chance you get, even if it's just to pace in circles while you're on the phone.

8. Let the sunshine in. Research suggests that just a few minutes of walking outside on a warm, clear day may enhance mood, memory, and the ability to absorb new information. Going outside can even improve your self-esteem. If you absolutely can't get out, at least open the shades.

9. Have a bite. Your brain needs fuel to function at its best. When your blood sugar level drops, your mind will start running on fumes and will feel fuzzy as a result. So if your head is starting to droop, eat a snack that will give you enough energy to take you through the rest of the afternoon. Snacks that combine protein with slow-burning carbs -- like banana slices with peanut butter, or granola with fresh berries -- are best for maintaining your blood sugar levels over the long term.

10. Hang out with upbeat friends. Emotions are surprisingly contagious. People who are constantly negative and down can sap your energy, while those who are always up and excited can give you a real lift.

Health & Balance Guide

  1. A Balanced Life
  2. Take It Easy
  3. CAM Treatments

Being in a resource: 10 ways to replenish energy

Energy is a new currency.

It is on its level that efficiency, mood and well-being in general depend. You can waste it quickly, but it is not so easy to restore it. But it's quite possible. We made cards with 10 tips on how to return to a productive state.

If you are not a fan of meditation practices, try to spend time in silence. Find a comfortable position for you, turn off all gadgets and remove all distractions. Better not engage in introspection, thinking about problems. Your task is to relax the body and mind.

"Relationships are one of the most powerful potential sources of emotional recovery," , write Living at Full Power authors Jim Lauer and Tony Schwartz. They are sure that a person is able to give an emotional charge to a person. And your state may already change after a calm meeting with a person you like. And being in large companies with unfamiliar people, on the contrary, is sometimes exhausting.

“In fact, sport gives energy, not takes it away. In any case, up to a certain limit. If you don’t set serious goals and don’t train 10-15 hours a week, then the sport will not require a special diet and rest,” the authors of the book “100% Charged” note. You can do exercises, do yoga, dance or go for a run. Choose the type of activity that suits you.

Stanford University researchers have found a link between breathing and emotional state: the shallower we breathe, the higher the level of anxiety. The fact is that the autonomic nervous system has two parts. The sympathetic triggers the stress response, while the parasympathetic is responsible for relaxation. A deep breath with a breath-hold activates the sympathetic nervous system, and an extended exhalation calms due to the work of the parasympathetic nervous system. When breathing is fast, there is practically no relaxation of the body.

At first, breathing exercises may seem unusual. Start simple: inhale and exhale with a delay of 8 and 16 seconds, respectively. Repeat 10 times.

When you are in the same conditions, habitual patterns of thinking and behavior are reproduced. When the environment changes, the brain establishes a new series of neural connections. It is not at all necessary to leave for other cities and countries. Go for a walk in a new place and explore it, paying attention to all the details.

During sleep, the body regenerates itself. But don't overdo it. In fact, trying to “sleep over the weekend” can break the routine and cause harm. Wake up and go to sleep at about the same time, even on weekends. And if, nevertheless, something went wrong at night, you can make up for these hours with daytime sleep.

A group of scientists from the Humboldt University of Berlin have confirmed that cold showers help to cope with stress. The fact is that while taking a shower, the level of uric acid in the body decreases and the levels of glutathione increase - it is responsible for the restoration of antioxidants.

Nostalgic memories help reduce stress levels, confirms Christine Batcho, PhD, professor of psychology at Lemoine College. Remembering happy moments, you seem to experience the same emotions again. And your state changes.

You can make a list of activities that bring you pleasure. It can be anything: listening to music, drawing, singing, or feeding squirrels in the park.

Chaos imperceptibly takes away strength: randomly scattered things interfere, and unnecessary notifications distract. Tidy up your home, as well as in messengers and on your virtual desktop. “On the virtual desktop, leave only thematic folders, such as “Work”, “Documents”, “Sports”, “Consulting”, “Family”, and organize everything else inside them,” the authors of the book “100% Charged” advise. Do not save individual documents to your desktop.

Lyubov Karas

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#well-being

#erudition

How to quickly restore energy? — Olga Zangieva on vc.ru

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With whatever request an entrepreneur or top manager would come to me as an HR therapist, we will definitely run into the question of VQ - the leader's ability to manage his energy level, motivation and efficiency, as well as the energy, motivation and efficiency of the team.

So, in two years it was possible to compile a whole map of exactly where managers can lose energy, and what helps them get into a good mental shape as quickly as possible without the use of prohibitions.

For this article, I selected 100 of my favorite, simple and effective ways that you can adopt if the topic of energy is also relevant to you.

  • regular check-up for deficiencies and inflammation
  • regular detox and fasting
  • sun
  • sleep 8-10 hours
  • long walk
  • tasty and healthy food
  • sport/physical activity
  • massage
  • vocals
  • dancing
  • swimming
  • stretching
  • sex
  • hugs
  • cleaning/decluttering
  • sauna, especially in the mountains and outdoors with a tub
  • magnesium bath
  • cold shower 30-60 seconds
  • bar from 2 minutes
  • grounding practices: lie down on grass, walk on rocks
  • psychotherapy
  • coaching
  • mountains
  • water: ocean, sea, lake, river
  • forest, its smells and sounds
  • music and my special playlist
  • success of my clients and students
  • laughter!
  • work in different offices/locations
  • travel
  • returning to your home after traveling
  • new experience
  • clean space, no clutter
  • extreme rides
  • violation of rules and disorderly conduct
  • walking in the rain
  • buying nice clothes
  • beauty salons and in general, when other people gather for the event
  • surprises: me and me
  • gifts: me and me
  • interviews and first meetings with new clients
  • classes at the acting studio
  • real help to someone, volunteering
  • successfully completed projects and customer feedback
  • recognition in the professional community
  • spiritual practices
  • city-village context change
  • regular trips to the Caucasus
  • self-regulation understanding / emotional state management
  • calm acceptance of the boundaries of one's own and others
  • photo shoot
  • trust
  • regular communication with the closest circle
  • meeting new people
  • collaborations and co-creations
  • teamwork
  • development of others
  • trips on therapeutic tours with group
  • trips to therapeutic tours when only girls
  • write and receive paper letters
  • own rituals and traditions in different communities
  • when, after talking to me, a person feels cool and positive in energy
  • visits
  • communication with charismatic and cheerful people
  • cooking together
  • spa trips with girlfriends
  • forgiveness
  • compassion and kindness
  • alone time
  • feeling that I am trusted and that I trust
  • meditation and mindfulness practices
  • prayer
  • nature and places of power
  • written practice/diary
  • silence practice from 25 minutes
  • work with a spiritual guide
  • communication with older and younger generations
  • a clear understanding of what legacy I want to leave and for whom
  • culture and art: theater, cinema, exhibitions
  • every 3 months balance wheel + questions: how have my priorities changed during this time? How did what I did get me closer to what I want? Do I want the same thing now that I wanted 3 months ago? what, who and why has become / about for me the main source of joy during this time? How and where do I want to change in 3 months?