Drink plenty of water. Even being slightly dehydrated can sap your energy. Work six to eight glasses of water into your daily diet – and be consistent.
Count on complex carbs. Sugar may give you a quick rush, but you’ll crash quickly. Instead reach for complex carbohydrates such as those found in whole grains. Complex carbs are digested more slowly so your blood sugar levels remain steadier, which prevents the crash often seen after eating simple carbs found in sugary snacks.
Pump up protein. Protein such as that found in lean cuts of meat, nuts, eggs, dairy, beans and soy helps boost the brain chemicals dopamine and norepinephrine that increase mental focus and energy.
Get your fiber fix. Fiber slows down digestion for more sustained energy. Work in healthy fiber foods such as berries, greens, cauliflower, broccoli and beans.
Multiply the magnesium. Low levels of magnesium can cause fatigue. This important mineral plays a vital role in converting blood sugar into usable energy.
Bolster your Bs. B vitamins are the keys that unlock energy. The B vitamin complex includes B1 (thiamin), B2 (riboflavin), B3 (niacin) B6, pantothenic acid, biotin, B12, choline and folate (folic acid). This powerful group is needed for multiple functions, including maintaining healthy brain cells, producing neurotransmitters, metabolizing carbohydrates, and helping create red blood cells to carry oxygen to the brain. They also help regulate mood.
Move it. A brisk, 10-minute walk will perk you up when you’re feeling droopy. Studies show it increases energy for two hours afterwards. Even better, get into a regular exercise routine. Exercise releases “feel good” endorphins and sends more oxygen through your bloodstream to invigorate you. Work chunks of movement into every part of your day for maximum energy.
Take a tech break. A constant onslaught of texts, e-mails and phone calls results in frequent zaps of adrenaline that exhaust you over time. Unplug for at least an hour a day to connect with yourself and reap the energizing effects of downtime.