11 Ways to Sustain Energy All Day Long

Here are a few tips on how you can stay energized throughout the day.
1. Get energy all day.
If you feel that your body’s energy is running low it’s easy enough to reach for that 3rd or 4th cup of coffee to perk you up. However, there are far better alternatives to getting energy such as those written below.

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2. Eat breakfast even if you’re not feeling hungry.
This way, you’ll feel perkier and much better both in terms of mentally and physically compared to those who skip this part of their meal. Cardiff University British researchers have discovered that eating a bowl of cereal in the morning can help reduce the stress hormone called cortisol.

3. Don’t hit the snooze button.
Hitting the snooze button just to get extra sleep won’t do your body any good since you’ll tend to nod off later in the day and even have difficulty sleeping at night. What happens is that you’ll be sleepy. If you’re not eager to bounce off your bed when you hit the snooze button, just use the extra minutes to push yourself to wakefulness with a few stretches according to Janet K. Kennedy, Ph.D. who is a sleep specialist and clinical psychologist in New York City.

4. Omega-3s to fuel the brain.
Omega-3s are usually found in walnuts, fatty fish such as salmon and tuna, and canola oil and are needed to keep the cells in your brain healthy so you’ll be more alert mentally. An added bonus when consuming omega-3s is that it makes the body store carbs in the form of glycogen, which is the stored form of glucose, and uses it as an energy source instead of fat.

5. Avoid nightcaps.
Alcohol can lower your nervous system which is a system of tissues, cells, organs, and nerves that regulates the body’s response to external and internal stimuli. Although drinking a glass of wine can help you sleep, your body can metabolize it quickly causing you to suddenly wake up at night and may even have a hard time going back to sleep. It is also discovered that alcohol can affect the biorhythms of the body that can cause your heart rate and blood pressure to rise when it should be relaxed and calm. However, you don’t really have to avoid this completely.

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6. Take a shower or splash water on your face.
Based on the findings published in the Journal of Personality and Social Psychology about 55% of those who participated in the study showed increase in energy when they follow “water therapy.” It seems that a bit of water can help get the edge off when you’re feeling a bit overwhelmed.

7. G pure energy drink.
Those who drank ginger ale claimed that they felt reenergized afterwards.

8. Easy activity.
It’s easy to assume that working out on low energy will only make you feel more tired but this is not so. Research shows that doing a moderate intensity exercise for twenty minutes can actually boost energy levels. What’s even better is that the effects can be immediately felt and usually lasts a long time. According to Patrick O’Connor, PhD, and codirector at the University of Georgia Exercise Psychology Laboratory in Athens, GA, you shouldn’t overwork yourself by doing intense workouts as these can leave you more exhausted.

9. Second lunch.
A lot of people tend to feel hungry after three to four hours so if you eat at 8 am then at 12 for lunch, you might feel a bit tired by 3 pm. However, don’t just eat a bag of pretzels but instead go for a mini meal or snack that has a good balance of proteins, complex carbohydrates, and fats. Go for at least 300 calories so that you will feel satisfied but not that stuffed. Try eating honey and peanut butter sandwich where the bread is made from whole wheat as well as a glass of low-fat milk. You can also eat yogurt, granola bar, and even slices of apple. You’ll be able to fight fatigue and prevent you from overeating the following day.

10. Stay hydrated.
Keep in mind that your blood is mostly made up of water as well as other fluids which means that even mild dehydration can cause your blood to thicken making it difficult for your blood to reach your vital organs making you feel tired. Nancy Clark,R.D, the author of Nancy Clark’s Sports Nutrition Guidebook, said that consuming adequate amounts of fluid can help the nutrients flow in your body. The best way to gauge your hydration is through your urine. You should urinate every 2 to 4 hours and that your urine should appear pale or clear yellow. Aside from drinking lots of water, eating foods that contain water such as broccoli, oranges, grapefruits, watermelon, yogurt, and carrots is a must.
11. Follow the 15-minute rule. If you’re having a hard time sleeping or if you wake up and can’t go back to sleep after 15 minutes, try something relaxing such as knitting, meditating, or reading. Don’t surf the Web or even watch TV. Once you feel sleepy, go back to bed since staying put will only make you worry or fret more which can increase your anxiety.

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