Here are some useful tips to increase your energy levels
Increase Your Magnesium Consumption
“This mineral is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy,” “when levels are even a little low, energy can drop.”
The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men.
Add a handful of almonds, hazelnuts or cashews to your daily diet.
Increase your intake of whole grains, particularly bran cereal.
Eat more fish, especially halibut.
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 carefully. It can cause sleeping disorders, especially when consumed in large amounts.
Experts say that increasing physical activity — particularly walking — increases energy.
In experiments conducted by Robert Thayer, PhD, at California State University, a quick 10-minute walk not only increased energy, but the effects lasted up to two hours. And when the daily 10-minute walks continued for three weeks, overall energy levels and mood were lifted.
If your body is short of fluids, one of the first signs is a feeling of fatigue.
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.
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.
smoking actually siphons off your energy by causing sleep problems. 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.
Take a Power Nap
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.
How to Increase your Energy Levels Naturally