10 Ways to Boost Your Energy

Overstressed, overworked, overtired… over it all.  If you’re like me, you have to drive yourself to fight through fatigue, especially mid-afternoon.  I’ve tried the quick fixes of the Red Bulls, Rockstars, and Monsters.  To paraphrase ‘A Knight’s Tale,’ they’ve been measured and have been found wanting!

Don’t get me wrong, I like caffeine.  I’m only an occasional coffee drinker, but I do like my sweet tea (yep, I’m from the south).  And there’s a time and place for everything, including a cup of java.  But too much caffeine and you end up with a major energy drain, the opposite of what you want.

Sugar? Same thing.

We could all use an energy boost once in a while, when we’re lacking that get-up-and-go.  So what to do, what to do?  Here are a few tips.

Energy Boost #1-4: Eat (and Drink) for Energy

• Breakfast – is the most important meal of the day, hmmm, it seems like that’s been said before.  The thing is, it’s true.  For both short-term and long-term energy boosts, eat high-fiber, complex carb-rich breakfasts, according to a study published in the International Journal of Food Sciences and Nutrition.  For example, high-fiber cereals or whole-wheat toast are good choices (but don’t forget the protein with that).
• Slow and Steady – Your brain and body need fuel, a steady supply of nutrients.  Instead of three large meals, small healthy meals and snacks throughout the day will help keep your energy from taking a nosedive.
• Snack time – ditch the candy bar, you’ll be tired again in an hour.  Go for complex carbs and protein (a peanut butter sandwich on whole-wheat for instance), the dose of increased glucose they provide will sustain your energy longer.
• Drink, drink, drink – Remembering to drink water can be tough, but if you’re body isn’t getting enough fluids, fatigue is one of the first signs.  Try chugging a glass of water and stay hydrated throughout the day.

Energy Boost #5: Exercise

Exercise circulates oxygen and gives your cells more energy to burn, plus it causes your body to release modest amounts of epinephrine and norepinephrine which make you feel energized.  Schedule that midday workout or at least a walk to help you overcome feelings of fatigue.

Energy Boost #6: De-Stress and Breathe

Study after study has demonstrated that meditation is a fatigue-fighter.  Deep breathing from the diaphragm helps get the blood pumping.  Close your eyes and take a few deep breaths.  Banish your thoughts of work by visualizing something positive, like relaxing on the beach.  Try this for two to three minutes to replenish.

Energy Boost #7-9: A Few Odds and Ends

• Chew a piece of gum for a little pick-me-up.  One study from the UK found that chewing gum increases the heart rate, increasing blood flow to the brain, and increases alertness.  And pick a mint flavor, which helps fight fatigue even more (I’m definitely a peppermint fan).
• Venture outside for at least twenty minutes every day.  The sun and air will give you a great boost.
• We’ve heard that laughter can help beat stress, but studies also suggest it can increase your energy levels (so go ahead and take another visit to FunnyOrDie).

Energy Boost #10: Bring in the Essential Oils

Essential oils can help you feel more energetic and productive, either alone or in combination with other oils.  Energy boosting effects work best when essential oils are inhaled (diffuse or place a drop in your hands, rub together, and breathe in), or you can also rub a couple drops on your temples (be sure to dilute first, and remember that citrus oils aren’t good for your skin in the sun).  Some of the top essential oils for boosting your energy:

• Lemon – increases alertness and concentration, enhancing the capacity for cognitive functions.
• Peppermint – Peppermint oil’s refreshing nature makes it ideal for fighting mental fatigue, improving concentration, and stimulating mental agility.
• Rosemary – a stimulant, it’s excellent for increasing alertness and enhancing clarity.
• Basil – stimulates the adrenal glands, helps brain function, and clears the mind.
• Lime – a restorative and tonic, enhances mental clarity and alertness.
• Ginger – has an invigorating effect on the nerves, it is effective in revitalizing energy and counteracting exhaustion.
• En-R-Gee – revitalizes with a blend of stimulating oils that have been used traditionally to help restore mental alertness. Uplifting and strengthening as the name suggests, it definitely boosts energy.  This one just kicks ass at 3:00 in the afternoon.