8 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 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. 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.
6. 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.
7. 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.
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.
source: www.health.harvard.edu
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