Increase energy levels -
While most people are not cycling each day, bananas may still provide energy. As a study in Critical Reviews in Food Science and Nutrition notes, they contain nutrients, protein, and fiber that may help sustain energy levels throughout the day. They also contain good fats that may increase energy levels, and make fat-soluble nutrients more available in the body.
Goji berries are small, reddish berries containing many nutrients and important anti-aging and antioxidant properties, as a review in Drug Design, Development and Therapy notes.
The specific antioxidants have many possible benefits, including giving the body more energy. Dried goji berries make a great addition to a trail mix, and many people add a few to a water bottle to drink throughout the day. Apples may be another simple snack to give the body lasting energy.
Along with fiber and nutrients, a study in the journal Horticulture Research notes that apples are high in antioxidants called flavonoids, which may help fight against oxidative stress and inflammation in the body.
As a study in the Journal of Agricultural and Food Chemistry notes, strawberries are a good source of minerals, vitamin C, and folates. They also contain phenols, which are essential antioxidants that may help the body create energy at the cellular level.
People can add strawberries to many dishes, and a handful may also be an easy snack to add to a diet. Most people enjoy oranges for their taste, which comes from the antioxidant vitamin C. Vitamin C may help reduce oxidative stress in the body and prevent fatigue.
A study in the journal Antioxidants notes that young adult male students who have higher levels of vitamin C may also have better mood and may be less likely to experience confusion, anger, or depression.
Berries, including blueberries , raspberries, and blackberries, may be a good energy boosting food when the body is craving something sweet. Dark berries tend to be higher in natural antioxidants than lighter-colored ones, which may reduce inflammation and fatigue in the body.
They also tend to have less sugar than sweeter fruits, while still satisfying a craving for a sweet taste. Fish, in general, is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day.
Fatty cold-water fish, such as salmon, sardines, and tuna, tend to be higher in omega-3 fatty acids. As a study in the journal Nutrients notes, omega-3 fatty acids may improve brain function and reduce inflammation in the body, which may be a cause of fatigue in some people.
Beef liver may be one of the best meat sources for vitamin B, which keeps the body feeling full of energy. While many cuts of meat contain vitamin B, the difference is that beef liver has a large amount.
According to the United States Department of Agriculture USDA , a 3-ounce cut of beef flank steak contains about 1. The same cut of beef liver contains 60 mcg of vitamin B, according to the USDA.
Yogurt may also be a source of energy. As the USDA show, natural yogurt is rich in protein, fats, and simple carbohydrates, which provide energy to the body. Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine food.
Eggs provide the body with plenty of protein and nutrients for sustainable energy. As the USDA note, one large hard-boiled egg contains about 6 grams g of protein and 5 g of fat , as well as vitamins and minerals to help keep the body energized and feeling full for longer than other snacks.
Yams and sweet potatoes are beneficial sources of carbohydrates, which provide energy. This may make them a good option for sustained energy throughout the day. As a study in the journal Food Science and Biotechnology notes, beets may provide the body with a great source of antioxidants and nutrients that help improve blood flow and energy.
People can consume beets as dried beetroot chips, cooked beets or as a bottle of beetroot juice. Dark, leafy greens such as kale , spinach, and collard greens are nutrient dense and contain filling proteins, as well as nutrients and antioxidants.
Greens may be difficult to digest raw for some people, so breaking them down by cooking them with a bit of vinegar or lemon juice may help. Dark chocolate may be an easy way to increase energy. Rich, dark chocolate usually has much less sugar than milk chocolate. Less sugar means less immediate energy, but more cocoa content means more of the benefits of cocoa, including helpful antioxidants such as flavonoids.
A study in the journal Archives of the Turkish Society of Cardiology notes that dark chocolate may benefit the cardiovascular system by helping more blood pump around the body.
This blood carries fresh oxygen, which may also make a person feel more awake and alert. A bowl of whole-grain oatmeal may be a great way to provide the body with energy. Oats are rich in fiber, and they may enable the body to feel fuller for longer than other breakfast choices.
As a study in The Journal of Nutrition notes, whole-grain oats are also a source of essential minerals, vitamins, and phenolic compounds, all of which may help energize the body. Popcorn is rich in carbohydrates. However, it also contains fiber to help slow the digestion.
Popcorn may make a person feel full for longer than other carbohydrates. As a study in Nutrition Journal notes, people who ate popcorn rather than potato chips felt fuller from the snack.
This may be helpful for dieters, as popcorn usually contains fewer calories than potato chips. Quinoa is a seed, but most people treat it as a grain. Quinoa is high in protein, carbohydrates, and fiber.
The combination of amino acids and slow-release carbohydrates may make for sustainable energy rather than a short burst of glucose from other grains.
One of the benefits of brown rice may be that it retains much of the fiber from the husk. The husk is not there in white rice, which may cause the body to absorb the carbohydrate content quickly.
This may lead to a spike and then a crash in energy levels. By having the husk, brown rice may help slow the digestion of these carbohydrates, therefore, releasing energy more slowly. Whether roasted soybeans or young edamame beans in the pod, soybeans contain protein with a wide variety of amino acids, as well as magnesium and potassium , according to the USDA.
Lentils are a relatively cheap form of protein and fiber, which may make them a great option for people on a budget. The USDA note that 1 cup of lentils contains about 18 g of protein, 40 g of carbs, 15 g of fiber, and less than 4 g of sugar.
The fiber may help to manage the digestion of the carbs, keeping the body full and providing a source of sustained energy. Many nuts contain a blend of protein, fats, and some carbohydrates to provide energy throughout the day.
Nuts are typically also rich sources of vitamins and minerals such as magnesium, calcium , or phosphorous. Nuts are usually high in essential fatty acids.
As a study in the Journal of Parenteral and Enteral Nutrition notes, these fatty acids may help reduce inflammation, which may also reduce fatigue. Peanut butter is typically rich in protein, fats, and fiber, and may help a person feel full for longer after eating it. This may cut the need for constant snacking, which may also leave a person feeling drained as their body has to digest continuously.
Many seeds, such as pumpkin seeds, chia seeds, and flax seeds, are rich sources of fatty acids and fiber, which may translate to more energy. Seeds are also easy to carry and make a great addition to a quick trail mix. Water is the most crucial energizing ingredient on this list.
Water is vital for every cell in the body to work correctly. 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.
In fact, social isolation can cause low mood and tiredness, especially as you age Some research even indicates that having stronger social support could be associated with improvements in physical and mental health as you age 43 , 44 , 45 , If you feel tired and in low spirits, it can be helpful to try socializing with friends, joining a club or class, volunteering, or finding a new hobby that gets you out and about.
Getting out of the house and mingling with other people is beneficial for both your energy levels and your health. Try organizing social activities with your friends, volunteering, or starting a new activity by joining a club or class. However, drinking enough water, following a balanced diet, getting enough sleep and exercise, and being sociable can benefit both your energy levels and your overall health.
Reach out to a trusted healthcare professional for additional guidance and advice to help increase your energy levels. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.
This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Brain fog is a symptom of another medical condition.
Antiviral immune-boosting herbs to have more energy? All it takes Increqse putting Cholesterol management strategies Incgease in front of the other. In addition to EatingWell, his lecels has been featured on The Beet, Verywell Fit, The Healthy, Livestrong, Alive, Best Life and others. He graduated from the NutraPhoria School of Holistic Nutrition in and has since founded Pillars Nutrition. Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. Fatigue Nitric oxide boosters for athletes a feeling of weariness, tiredness, or lack of energy that does levsls go away when you Cholesterol management strategies. People may Increae Antiviral immune-boosting herbs in body ldvels mind physical or psychological fatigue. Most of the time, fatigue can be traced to one or more of your habits or routines. Fatigue can be a normal and important response to physical exertion, poor eating habits, emotional stress, boredom, or lack of sleep. In some cases, however, fatigue is a symptom of an underlying medical problem that requires medical treatment.Advice to improve level movement, fitness, and overall health from the leve,s 1 Inccrease orthopedics. Imagine trying to drive your car around Inceease an empty tank.
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Increasd a snack, the Instagram-famous avocado toast is actually an ideal Increasse, if you use a slice of whole wheat bread and half an avocado. You can also add an egg to make it a meal.
Another snack idea that will keep you fueled? Hummus with vegetables. Add a whole wheat pita and another source of protein like chicken, lamb, fish, or falafel for a meal. Complex carbohydrates, on the other hand, burn strong and slow, mainly due to their fiber and protein content.
This means they take more energy to be broken down and are digested slower than your average simple carb. Protein takes more energy to digest than carbohydrates, and therefore takes longer to process through your system. Dietary fat is essential for maintaining overall health.
In fact, your body needs regular intake of fat. A few of the many ways the body uses fat is by giving your body energy, helping to absorb some key nutrients, and protecting your organs. The two main types of fats are saturated and unsaturated. Unsaturated fats are known as the healthy fats and are found in avocados, nuts and seeds, and plant oils like olive and canola.
Fatty fish like salmon, mackerel and sardines are also high in unsaturated fats. Drinking enough water is crucial for your body to function. Iron deficiency can lead to feelings of fatigue, both physically and mentally.
In addition to red meat, great sources of iron are beans and lentils, spinach, and sesame seeds. Vitamin C helps absorb iron and many plants that contain high levels of iron are also rich in vitamin C think: spinach and broccoli.
Other sources of vitamin C that help boost the absorption of iron are citrus, strawberries, and peppers. Swap out processed foods yes, this includes energy bars for more natural whole foods.
Choose an apple with 1 tablespoon of natural peanut butter, or plain low-fat Greek yogurt sprinkled with a few chopped walnuts instead of that glorified candy--I mean, energy--bar.
Getting enough rest helps us feel more energized throughout the day. Eat them separately or mix them together for a pre-bedtime snack. Eating a diet rich in fruits, vegetables, whole grains, meat, and fish will help you avoid a B12 vitamin deficiency.
Move Better Feel Better Home Health. Do eat breakfast. Do eat some fat. Do check your iron. Do get enough sleep. Additional Resources.
: Increase energy levels| 15 Ways To Get Energy Without Caffeine | AARP Skills Increase energy levels Thermogenic fat burning Courses to Boost Your Career. Medicare Advantage. Incrsase information and materials contained on this website are Increase energy levels intended Inrease constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. A study published in found that participants who actively made music through singing, keyboard playing, or rhythm tapping felt more energetic than others. Thanks for your feedback! |
| Helpful Links | If you do want Increas cut caffeine out of Cholesterol management strategies diet completely then Cholesterol management strategies charity The Sleep Charity recommends energj reduce your intake Antioxidant-rich antioxidant-rich sources. As such, they may need to make a conscious effort to drink more throughout the day to stay hydrated Where to get help Your doctor. The list we give here focuses on foods and drinks that provide more stable energy throughout the day. Chan School of Public Health. |
| 9 tips to boost your energy — naturally | Lose weight and you'll feel much more energetic. Newsletter Sign Up. Circadian rhythms. Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine food. Tran says. This nutrient shortfall can come as a result from eating too many highly processed foods, he says. |
Increase energy levels -
While this list is not exhaustive, the idea behind finding energy boosting foods is to consume a varied, balanced diet.
Vitamins, fiber, fats, and proteins are all essential for energy, but it is crucial to find a balance between them. People should try to choose a varied diet containing many different, nutritious foods that give the body sustained energy. Some foods can benefit a person's liver health.
Learn more about the best food and drink options here and what options to avoid to benefit the liver. Some research suggests that certain dietary changes could help some people with diverticulitis. Find out what foods to eat and avoid. There are many ways to improve cardiac health, and watching what we eat is one of the most important.
Here, we provide details of 16 heart-healthy…. Recent research suggests that following the Atlantic diet, which is similar to the Mediterranean diet, may help prevent metabolic syndrome and other…. A new study showed that a Mediterranean or MIND diet improved women's cognitive health during midlife.
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Medical News Today. Health Conditions Health Products Discover Tools Connect. What are the best foods to eat for energy? Medically reviewed by Katherine Marengo LDN, R.
Fruits Animal products Vegetables Grains Beans and legumes Drinks Foods to avoid Takeaway All foods give a person energy, but how they affect the body can vary greatly. Share on Pinterest Bananas are rich in potassium. Animal products. Share on Pinterest Salmon contains omega-3 fatty acids, which may improve brain function and reduce fatigue.
Beans and legumes. Share on Pinterest Lentils are an excellent source of protein and fiber. Foods to avoid. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.
We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
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Atlantic diet may help prevent metabolic syndrome. How exactly does a healthy lifestyle help prevent dementia? Related Coverage. What foods protect the liver? READ MORE. What are the best foods for diverticulitis? Medically reviewed by Jillian Kubala, MS, RD. What are the best foods for heart health?
Here, we provide details of 16 heart-healthy… READ MORE. Atlantic diet may help prevent metabolic syndrome Recent research suggests that following the Atlantic diet, which is similar to the Mediterranean diet, may help prevent metabolic syndrome and other… READ MORE.
How Mediterranean and MIND diets could improve cognitive health A new study showed that a Mediterranean or MIND diet improved women's cognitive health during midlife. The study of twins found that those… READ MORE.
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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. 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. Certain foods help boost your energy, more than others. These include:. Being properly hydrated alongside eating well is a healthy habit to get into when looking to boost your overall energy levels.
As mentioned, certain foods can be problematic âboth for digestion and energy. Foods such as Those High In Sugar Can Cause A Crash In Energy Levels , and incredibly heavy foods that take a long time to digest can make you feel fatigued.
Additionally, Food Sensitivities Can Contribute To Fatigue , and cause discomfort that may affect your mood. You can do an Elimination Diet to test for sensitivities, or visit an allergist. Alcohol Is A Depressant And Affects Sleep Quality and overall energy levels.
Alcohol may make you feel drowsy or irritable â both during and after consumption. Increased alcohol intake can also make you dehydrated, additionally contributing to unwanted side effects.
Drinking in moderation can help you avoid unwanted side effects of alcohol, including fatigue. The Centers for Disease Control Prevention CDC define Moderate Drinking As Two Or Fewer Drinks In A Day.
Additionally, the National Institute on Alcohol Abuse and Alcoholism NIAA defines Heavy Drinking As More Than 14 Drinks Per Week.
Limiting your drinking can help you avoid the Negative Long-Term Effects Caused By Alcohol Use , as well as help improve your energy levels. There are several benefits of exercise for general health and wellness, including weight management, Mood Regulation , and Mobility.
 However, regular physical activity can also increase energy levels over time, Especially When It Comes To Work-Related Fatigue.
There are many leels to increase enegy energy and reduce fatigue. Staying hydrated, Antiviral immune-boosting herbs personal relationships, and limiting alcohol are Fnergy a few strategies to snergy. Cholesterol management strategies, there are plenty of healthy Wholesome mineral sources you can take to leveps fatigue and boost your energy levels. 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.
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