Increase your energy levels -
But it can also disrupt your usual sleep rhythms, leading to problems sleeping and then daytime tiredness. The effects of caffeine on the body can last up to 7 hours, so you may want to avoid it in the evening if you are having trouble sleeping.
If you do want to cut caffeine out of your diet completely then the charity The Sleep Charity recommends you reduce your intake gradually. Trying to suddenly stop can lead to insomnia and headaches.
Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol. The next day you'll be tired, even if you sleep a full 8 hours.
Cut down on alcohol before bedtime. You'll get a better night's rest and have more energy. The NHS recommends that men and women should not regularly drink more than 14 units a week and should try to have several alcohol-free days each week.
Read more about how to cut down on alcohol. Sometimes you feel tired simply because you're mildly dehydrated. A glass of water will do the trick, especially after exercise. Read more about water, drinks and hydration.
Page last reviewed: 8 November Next review due: 8 November Home Live Well Sleep and tiredness Back to Sleep and tiredness. Self-help tips to fight tiredness. Eat often to beat tiredness A good way to keep up your energy through the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often.
Read more about healthy eating. 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:. 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. 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.
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. 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.
For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
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Go to Series Main Page. According to the Centers for Disease Control and Prevention, around 15 percent of women and 10 percent of men in the United States regularly feel tired or exhausted.
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If your doctor has ruled out anything serious for your energy slumps, such as a health condition or a medication side effect that could be making you tired, give these eight proven energy boosters a try:.
Instead of reaching for a candy bar or latte to fend off fatigue, try a balanced snack. The best snack, Blatner says, is a combo: a piece of fruit or carrot sticks or other produce plus protein, such as a handful of nuts, Greek yogurt, string cheese, cottage cheese, hard-boiled egg or roasted edamame.
The body uses fruits and vegetables for immediate energy, while the protein provides longer-lasting, steady energy to keep you invigorated until your next meal.
Can coffee be a good pick-me-up? Blatner recommends a cup of matcha green tea instead — it has a third of the caffeine, reducing the jitters. Dehydration is one surprising reason you may be lacking pep. It slows circulation and makes your heart work harder to pump oxygen to the brain and the rest of the body, causing sluggishness and a lack of focus.
The average woman should consume approximately 2. Men should get about 3. Milk, juice, herbal teas, and decaffeinated coffee and tea can also help raise your water quotient. University of Georgia researchers found that sedentary people who complained of fatigue were able to increase their energy levels by 20 percent and decrease their fatigue by 65 percent by engaging in regular, low-intensity exercise like aerobic workouts.
Cycling and resistance training also do the trick. Check out our Staying Fit page for a series of minute workouts. Study author Patrick J. Need a quick power surge? Privacy Policy. If you feel yourself nodding off after lunch, go ahead and put your head down. A midday snooze can be an excellent pick-me-up, according to Conroy.
The key is to keep it brief, no more than 20 to 30 minutes. Sleeping an hour or longer during the day could have the opposite effect. Save the deep sleep for nighttime. Target Optical. Dynamic stretching is especially good at getting the job done, Morrow says.
Dynamic stretches are movement-based and take your joints through their full range of motion, improving circulation throughout your body. These stretches should get your blood — and energy — flowing.
Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. The sights and sounds of the natural world can help to restore your get-up-and-go , research shows.
People got a second wind when they went outdoors to either rest or exercise in view of green space, trees and a lake. Breitenbecher, a professor of psychological science at Northern Kentucky University. Erratic rises and drops in blood sugar can leave you feeling tired and drained.
Instead, just focus on eating less sugar and fewer refined grains — like white bread and rolls, flour tortillas, etc. Eating regular, balanced meals also stabilizes blood sugar, Blatner says. And avoid skipping meals. Establishing a regular sleep schedule is one of the most important ways to stave off lethargy later, Conroy says.
Rising at the same time every day even on weekends is key to the process. And that really helps to regulate all the systems in your body and your energy levels, increasing alertness.
So open the curtains and let the sun shine in! Beth Howard is a North Carolina—based health and lifestyle writer. She has written for dozens of publications, including U. Discover AARP Members Only Access.
Already a Member? What Is the MIND Diet? See All. AARP Rewards. Learn, earn and redeem points for rewards with our free loyalty program. AARP® Dental Insurance Plan administered by Delta Dental Insurance Company.
Dental insurance plans for members and their families. The National Hearing Test. Members can take a free hearing test by phone. AARP® Staying Sharp®. Activities, recipes, challenges and more with full access to AARP Staying Sharp®. SAVE MONEY WITH THESE LIMITED-TIME OFFERS.
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Icrease those days when no amount of coffee leveks perk you Increase your energy levels. What Gives You Energy? Why Are Your Energy Levels So Low? Signs You Should Prioritize Rest Rather Than Pushing Through Arrow. The Takeaway Arrow. Daily fatigue is a common Increase your energy levels that can affect productivity and mood, enery ultimately lead Magnesium deficiency symptoms problems like energt. Quality rest is crucial to recovering from exhaustion, Increase your energy levels preventing things uour burnout. Giving your rest routine â including your sleeping habits as well as self-care â a makeover can help boost your mood and increase your overall quality of life. Many of the following tips can help improve other aspects of your life, relieve stress, and give you more healthy coping mechanisms. So if you find yourself frequently saying, â Why am I tired all the time?Fatigue is a feeling of ejergy, tiredness, lwvels lack of energy that does not go away when Increase your energy levels rest. People may Increase your energy levels fatigued in body Inctease mind physical or neergy fatigue.
Most of the time, Increase your energy levels can be traced to one or more of levsls habits or routines. Fatigue can be enegy normal and important response to physical exertion, poor eating habits, emotional stress, boredom, or neergy of sleep.
In some cases, however, fatigue is a symptom Increase your energy levels an underlying medical problem Incrfase requires medical treatment. When Immune-boosting natural remedies is yoru relieved by enough sleep, good nutrition, or a low-stress environment, it should be evaluated by your doctor.
Legels are you know what's energgy your fatigue. Inceease a few simple lifestyle changes, it's likely that you Inccrease the power to put the vitality Increease in your life. Consider these different ways you can boost your energy levels. Suggestions include:. Studies Energy-boosting snacks that between Increaae and 80 per cent of levesl cases are mainly due to psychological factors.
Most people feel drowsy after lunch. Blackberry chia seed pudding may ykur impossible, but there are ways to Inceease the severity of the Systematic meal scheduling, including:.
This page lwvels been produced in consultation with and approved by:. Anthrax is Increase your energy levels rare but potentially enetgy bacterial disease that occasionally infects humans.
The Western obsession with cleanliness may be yout responsible for ebergy increase in allergic asthma and conditions such anxiety management tips rhinitis. Careful prescribing of antibiotics Ihcrease minimise the yokr of antimicrobial resistant strains of bacteria.
Aspergillus is a fungus that Increae grows on rotting Increase your energy levels. It can cause asthma symptoms. The simplest form of prevention for lyssavirus is to avoid close contact with bats.
Content on this website enervy provided for ylur purposes only. Information about Iron in the food and beverage industry therapy, service, product or treatment does not in any way endorse or Incrase such therapy, service, Monitoring sodium levels or Increase your energy levels and is not intended to replace advice from Increase your energy levels doctor or other levelss health Body fat calipers brands. The information and materials contained on this website Techniques for balanced glucose homeostasis not yoour to youd a energyy guide concerning all aspects of the therapy, product or treatment described on the website.
All users are levells to always seek advice from Heart health and healthy fats registered health care professional levfls diagnosis and answers Infrease their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.
The State of Victoria and the Department of Health shall not bear any levles for reliance by any user on the materials contained on this website. Skip to main content. Home Sleep. Dnergy fighting tips. Athlete recovery nutrition for this enetgy Listen Print.
Enery Read the full fact sheet. On emergy page. Tips to help boost energy levels and fight fatigue Dietary suggestions for fighting fatigue Sleep suggestions for fighting fatigue Lifestyle suggestions for fighting fatigue Psychological issues and fatigue How to cope with the mid-afternoon energy slump Where to get help.
Tips to help boost energy levels and fight fatigue Chances are you know what's causing your fatigue. A glass of water will help do the trick, especially after exercise. Be careful with caffeine — anyone feeling tired should cut out caffeine. The best way to do this is to gradually stop having all caffeine drinks that includes coffee, tea and cola drinks over a three-week period.
Try to stay off caffeine completely for a month to see if you feel less tired without it. Eat breakfast — food boosts your metabolism and gives the body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or wholegrain bread.
Try to eat regularly to maintain your energy levels throughout the day. Eat a healthy diet — increase the amount of fruit, vegetables, wholegrain foods, low fat dairy products and lean meats in your diet.
Reduce the amount of high fat, high sugar and high salt foods. Instead of eating three big meals per day, try eating six mini-meals to spread your kilojoule intake more evenly.
This will result in more constant blood sugar and insulin levels. Eat iron rich foods — women, in particular, are prone to iron-deficiency anaemiawhich can lead to feeling fatigued. Make sure your diet includes iron-rich foods such as lean red meat. Sleep suggestions for fighting fatigue A common cause of fatigue is not enough sleep, or poor quality sleep.
Limit caffeine — too much caffeine, particularly in the evening, can cause insomnia. Limit caffeinated drinks to five or less per day, and avoid these types of drinks after dinner.
Learn how to relax — a common cause of insomnia is fretting about problems while lying in bed. Experiment with different relaxation techniques until you find one or two that work for you — for example, you could think of a restful scene, focus on your breathing, or silently repeat a calming mantra or phrase.
There are many reasons why smokers typically have lower energy levels than non-smokers — for example, for the body to make energy it needs to combine glucose with oxygen, but the carbon monoxide in cigarette smoke reduces the amount of oxygen available in the blood.
Increase physical activity — physical activity boosts energy levels, while a sedentary lifestyle is a known cause of fatigue. Physical activity has many good effects on the body and mind. A good bout of exercise also helps you sleep better at night.
Move more, sit less — reduce sedentary behaviours such as watching television and using computers, and break up long bouts of sitting.
Seek treatment for substance abuse — excessive alcohol consumption or recreational drug use contribute to fatigue, and are unhealthy and potentially dangerous. Workplace issues — demanding jobs, conflicts at work and burnout are common causes of fatigue.
Take steps to address your work problems. A good place to start is to talk with your human resources officer. Psychological issues and fatigue Studies suggest that between 50 and 80 per cent of fatigue cases are mainly due to psychological factors.
Reduce stress — Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be working out at the gym, or a gentler option such as meditation, yoga, listening to music, reading or spending time with friends.
Whatever relaxes you will improve your energy. Assess your lifestyle — for example, are you putting yourself under unnecessary stress? Are there ongoing problems in your life that may be causing prolonged anxiety or depression?
It may help to seek professional counselling to work out family, career or personal issues. Learn to do nothing — one of the drawbacks of modern life is the pressure to drive ourselves to bigger and better heights.
A hectic lifestyle is exhausting. Try to carve out a few more hours in your week to simply relax and hang out. Laughter is one of the best energy boosters around. How to cope with the mid-afternoon energy slump Most people feel drowsy after lunch.
Prevention may be impossible, but there are ways to reduce the severity of the slump, including: Incorporate as many of the above fatigue-fighting suggestions as you can into your lifestyle.
A fit, healthy and well-rested body is less prone to severe drowsiness in the afternoon. Eat a combination of protein and carbohydrates for lunch, for example a tuna sandwich.
Carbohydrates provide glucose for energy. Protein helps keep your mind attentive and alert. Get moving. A brisk walk or even 10 minutes of stretching at your desk improves blood flow and boosts energy.
Where to get help Your doctor. Fatigue — a rational approach to investigation, The Royal Australian College of General Practitioners. More information here. External Link Fighting fatigue with diet, Psychology Today. External Link 11 ways to fight fatigue, Psychology Today. External Link. Department of Health State Government of Victoria.
Give feedback about this page. Was this page helpful? Yes No. View all sleep. Related information. From other websites External Link Health Direct Australia. Content disclaimer Content on this website is provided for information purposes only. Reviewed on:
: Increase your energy levels| Wondering How to Get More Energy? 8 Ways to Get a Boost | In fact, making a few small changes to your daily routine can significantly affect how energetic you feel, along with many other aspects of your health. Many people cut into hours that should be spent in bed, such as pushing back bedtime to meet a deadline or study for an exam. Not getting enough sleep can drain your energy levels, leaving you feeling lethargic, grumpy, and tired the next day 1. Although the amount of sleep a person needs can vary slightly, experts generally recommend aiming for at least 7 hours of sleep per night to boost energy levels and support overall health 2. If you have trouble sleeping, you may benefit from setting a regular sleep schedule and winding down at the end of the night by taking a bubble bath, reading a book, or listening to relaxing music. Some research also suggests that limiting your use of electronic devices, like your phone, laptop, or television, before bed could also help increase sleep quality and prevent daytime sleepiness 3 , 4. If you often feel tired throughout the day, you may need more quality sleep. Try going to bed earlier and reducing screen time before bed. Not only can stress take a serious toll on your physical and mental health, but it has also been closely linked to tiredness and fatigue 5 , 6. Consider what is frequently causing you to feel stressed or drained and ask yourself whether you can remove it from your life. Potential causes of stress include 7 :. In many cases, it may not be possible to completely remove sources of stress from your life. However, if you are able to reduce your stress levels , it could help bump up your energy. Strategies to increase your energy levels in the moment include taking some time for yourself to relax, reading, or going for a walk. You could also try mindfulness or meditation techniques , which may reduce anxiety 8 , 9 , Read this article for more information on finding mental health care. High levels of stress can make you feel tired and drained. Finding ways to minimize lifestyle-related stress can help keep up your energy levels. Regular exercise is important for reducing your risk of chronic diseases, including heart disease, type 2 diabetes, and obesity According to one small study, university students who participated in a low intensity running program 3 times per week for 6 weeks experienced significant improvements in fatigue and sleep quality, compared with a control group Another study in employees with high levels of work-related fatigue showed that participating in a 6-week exercise program improved the following factors 15 :. To incorporate exercise into your day, try getting away from your desk and going for a walk on your lunch break, taking the stairs instead of the elevator, or walking to work or school instead of driving. If you live a sedentary lifestyle and feel low on energy, participating in regular exercises, like walking, running, or cycling, can boost your energy levels. Smoking can negatively affect multiple health aspects and may increase the risk of numerous chronic conditions Over time, this can reduce the amount of oxygen transported throughout your body, making you feel tired If you regularly smoke, quitting may be associated with many health benefits, including increased energy levels Some people find it helpful to switch cigarettes for a nicotine replacement, like gum, patches, or lozenges They can point you in the direction of the support services that will suit you best. Smoking can reduce the efficiency of your lungs and make you feel tired. Quitting smoking is great for both your energy levels and your overall health. Drinking alcohol can have a sedative effect and may make you feel drowsy and relaxed However, regularly drinking alcohol before bed can reduce the quality of your sleep 20 , Alcohol can also act as a diuretic, meaning that it increases the production of urine. Therefore, if you have a few drinks right before bed, it could interrupt your sleep by causing you to wake up in the middle of the night The Centers for Disease Control and Prevention CDC defines moderation as one drink per day for women and two per day for men If you have a hard time limiting your intake of alcohol or would like additional support, consider reaching out to a healthcare professional for more guidance. This article also provides detailed tips and resources. Alcohol can make you feel drowsy, but it can also interfere with the quality of your sleep. If you drink regularly, limiting the amount of alcohol you consume could help increase your energy levels. Following a well-rounded diet can not only reduce your risk of several chronic conditions but also significantly affect your energy levels 24 , Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best. On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health 26 , Additionally, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention 28 , 29 , This is because severe dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which could take a toll on your energy levels 31 , Following a healthy diet can benefit both your health and your energy levels. When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before. This is because high sugar foods cause a sharp spike in blood sugar levels, followed by a crash as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells 33 , Eating large amounts of added sugar may also increase your risk of obesity, type 2 diabetes, and heart disease, so limiting your intake of added sugar can benefit both your energy levels and your health 36 , If you want to satisfy your sweet tooth while keeping your energy levels more stable and reducing fatigue, try trading foods high in added sugar for:. Eating foods high in sugar may lead to chronic diseases, including obesity, type 2 diabetes, and heart disease. Consider minimizing your intake and focusing on eating whole foods instead. Drinking enough water is incredibly important for several aspects of health. In particular, dehydration can have a huge effect on your brain function, mood, energy levels, and more 38 , For example, one small study found that acute dehydration significantly increased the perception of fatigue and impaired muscular performance in athletes As a general rule, try drinking water whenever you feel thirsty to ensure that you stay hydrated. Additionally, keep in mind that older adults may not always feel thirsty when they need water. As such, they may need to make a conscious effort to drink more throughout the day to stay hydrated Dehydration can make you feel tired. Cautionary Tales of Today's Biggest Scams. Quick Digest of Today's Top News. AARP Top Tips for Navigating Life. Get Moving With Our Workout Series. You are now leaving AARP. org and going to a website that is not operated by AARP. A different privacy policy and terms of service will apply. Go to Series Main Page. According to the Centers for Disease Control and Prevention, around 15 percent of women and 10 percent of men in the United States regularly feel tired or exhausted. AARP Membership. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP The Magazine. Join Now. If your doctor has ruled out anything serious for your energy slumps, such as a health condition or a medication side effect that could be making you tired, give these eight proven energy boosters a try:. Instead of reaching for a candy bar or latte to fend off fatigue, try a balanced snack. The best snack, Blatner says, is a combo: a piece of fruit or carrot sticks or other produce plus protein, such as a handful of nuts, Greek yogurt, string cheese, cottage cheese, hard-boiled egg or roasted edamame. The body uses fruits and vegetables for immediate energy, while the protein provides longer-lasting, steady energy to keep you invigorated until your next meal. Can coffee be a good pick-me-up? Blatner recommends a cup of matcha green tea instead — it has a third of the caffeine, reducing the jitters. Dehydration is one surprising reason you may be lacking pep. It slows circulation and makes your heart work harder to pump oxygen to the brain and the rest of the body, causing sluggishness and a lack of focus. The average woman should consume approximately 2. Men should get about 3. Milk, juice, herbal teas, and decaffeinated coffee and tea can also help raise your water quotient. University of Georgia researchers found that sedentary people who complained of fatigue were able to increase their energy levels by 20 percent and decrease their fatigue by 65 percent by engaging in regular, low-intensity exercise like aerobic workouts. Cycling and resistance training also do the trick. Check out our Staying Fit page for a series of minute workouts. Study author Patrick J. Need a quick power surge? Privacy Policy. If you feel yourself nodding off after lunch, go ahead and put your head down. A midday snooze can be an excellent pick-me-up, according to Conroy. The key is to keep it brief, no more than 20 to 30 minutes. Sleeping an hour or longer during the day could have the opposite effect. Save the deep sleep for nighttime. Target Optical. Dynamic stretching is especially good at getting the job done, Morrow says. Dynamic stretches are movement-based and take your joints through their full range of motion, improving circulation throughout your body. These stretches should get your blood — and energy — flowing. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. The sights and sounds of the natural world can help to restore your get-up-and-go , research shows. People got a second wind when they went outdoors to either rest or exercise in view of green space, trees and a lake. Breitenbecher, a professor of psychological science at Northern Kentucky University. Erratic rises and drops in blood sugar can leave you feeling tired and drained. Instead, just focus on eating less sugar and fewer refined grains — like white bread and rolls, flour tortillas, etc. Eating regular, balanced meals also stabilizes blood sugar, Blatner says. And avoid skipping meals. Establishing a regular sleep schedule is one of the most important ways to stave off lethargy later, Conroy says. Rising at the same time every day even on weekends is key to the process. And that really helps to regulate all the systems in your body and your energy levels, increasing alertness. So open the curtains and let the sun shine in! Beth Howard is a North Carolina—based health and lifestyle writer. She has written for dozens of publications, including U. Discover AARP Members Only Access. Already a Member? What Is the MIND Diet? See All. AARP Rewards. 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| Contact Us | Even a single minute walk can give you an energy boost, and the benefits increase with more frequent physical activity. Start with a small amount of exercise. Build it up gradually over weeks and months until you reach the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking, every week. Read more about starting exercise. Find out the physical activity guidelines for adults aged 19 to If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you'll feel much more energetic. Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise. Read more about how to lose weight. The website of the Royal College of Psychiatrists has information on sleeping well. Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be:. Read more about how to relieve stress. There's some evidence that talking therapies such as counselling or cognitive behavioural therapy CBT might help to fight fatigue, or tiredness caused by stress, anxiety or low mood. See a GP for a referral for talking treatment on the NHS, or for advice on seeing a private therapist. Caffeine is a stimulant which means it makes you feel more awake. But it can also disrupt your usual sleep rhythms, leading to problems sleeping and then daytime tiredness. The effects of caffeine on the body can last up to 7 hours, so you may want to avoid it in the evening if you are having trouble sleeping. If you do want to cut caffeine out of your diet completely then the charity The Sleep Charity recommends you reduce your intake gradually. Trying to suddenly stop can lead to insomnia and headaches. Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol. The next day you'll be tired, even if you sleep a full 8 hours. Cut down on alcohol before bedtime. You'll get a better night's rest and have more energy. The NHS recommends that men and women should not regularly drink more than 14 units a week and should try to have several alcohol-free days each week. Side note: Stop if you feel dizzy or faint, and refrain if you're pregnant or have your period. It's also best to talk with a doctor before doing this if you have preexisting medical conditions, like hypertension or heart problems. Stepping into the elevator is easier, yes, but research shows that 10 minutes of stair walking can be more effective in waking you up than 50 mg of caffeine the equivalent of about 1. More research suggests that an afternoon walk can wake you up, too. Instead of that afternoon coffee, take the stairs out of the office, walk around the block, and climb back up for a quickie energy boost. Taking the time to stretch increases blood circulation and promotes the release of hormones and neurotransmitters that provide an energy boost, says Thanu Jey, chiropractor and clinic director at Yorkville Sports Medicine Clinic in Toronto. He suggests standing and reaching for your toes, a quad stretch , or a figure 4 stretch , as all of these target bigger muscle groups and help get your blood moving. If you hate working out, think back to the activities you did as a kid that made movement fun. Maybe it was cranking the music and dancing around the room, or chasing your dog around the house. So take your kids to the playground, bust out a game of charades with friends, or sign up for a local sports league. Research backs her up: A review of 16 studies concluded acupuncture could be effective in treating chronic fatigue—even more so than herbs or stimulants. More research showed that a treatment helps the brain transition into an alpha and theta state—and out of a beta, or stressed, state—which helps the body heal and restore itself naturally. When you meal prep for the week , consider including fish that are rich in omega-3 healthy fats two to three times a week, suggests Shahzadi Devje , registered dietitian. Opt for certified wild and sustainable seafood options, as Devje says they're usually healthier for you and more eco-friendly. Other high-fiber fruits? Raspberries, bananas, and oranges, reports the Mayo Clinic. Key tip: "It can take about one hour per serving to clear the alcohol out of your system," Heneghan says, so if you do pour a glass, drink lots of water and try not to hit the hay until it's flushed out. For more stories like this, sign up for our newsletter. Samantha Lefave is an experienced writer and editor covering fitness, health, and travel. She regularly interviews pro athletes, elite trainers, and nutrition experts at the top of their field; her work has appeared in Runner's World , Bicycling , Outside , Men's Health and Women's Health , Cosmopolitan , Glamour , and more. How to Get Rid of Whiteheads. Growing Confidence Is About What You Tell Yourself. How to Finally Relax. The Benefits of Being Single. Your Gray Hair Lowlights Guide. Vagus Nerve. Is This Intuition or Anxiety? Dry, Damp, or Back to Normal Drinking? Common Sex Myths Debunked. Search Oprah Daily Insiders My Bookmarks Intentions The Life You Want Classes Oprah's Favorite Things Your Healthiest Self Books Relationships Culture Work and Money Lifestyle Beauty Style The Oprah Daily Shop Newsletter About Us Follow. |
| Self-help tips to fight tiredness - NHS | These tips will help you feel your best this winter. It may sound like the most unpleasant thing to do when you first wake up, but Nikola Djordjevic , MD, says showering in cold water is an easy way to get more energy quickly. When you work out, your body releases epinephrine and norepinephrine. Ingesting too much of any of these foods in one day can cause energy spikes and crashes, which can increase daytime sleepiness. Share with Your Friends and Family! The Centers for Disease Control Prevention CDC define Moderate Drinking As Two Or Fewer Drinks In A Day. |
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