Some are even added to soft drinks and other foods. But there's little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels.

Here are nine tips:. Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga , and tai chi are also effective tools for reducing stress.

One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of "must-do" activities.

Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary. Exercise almost guarantees that you'll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen.

And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits. You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia.

The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep.

And once you do fall asleep, its addictive power can kick in and awaken you with cravings. If you think you may be sleep-deprived, try getting less sleep. 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. Dehydration is also incredibly common. The Average Adult Should Drink Between Four to Seven Pints Of Water — about ounces — a day.

You may have heard that eight glasses a day is sufficient, and it may be for your body type. The most important thing to do to stay hydrated is to simply drink whenever thirsty, and drink more plain water than things like juices or caffeinated beverages.

By staying properly hydrated, you can reduce daytime fatigue, boost your mood, and improve your ability to absorb nutrients. Have you ever asked yourself, “ Why am I tired in the morning but more energetic at night?

Being Over-Caffeinated Can Make You More Tired , and cause inconsistent energy throughout the day. Â While It Is A Myth That Caffeine Has Any Significant Diuretics Or Dehydrating Properties, cutting back on it over time can help regulate your energy levels.

Caffeine can come from a variety of places, including:. Ingesting too much of any of these foods in one day can cause energy spikes and crashes, which can increase daytime sleepiness.

A healthy diet has several benefits, including more consistent energy. Certain Foods Can Boost Your Mood, Health, And Energy , while Others Can Make You Feel Fatigued. Eating highly nutritious meals daily helps improve your overall health, boost your immune system, and improve digestion.

All of these factors have an impact on your energy levels throughout the day. Certain foods help boost your energy, more than others. These include:. As much as you may not feel like it, as silly as it may seem, sometimes kicking negativity is as easy as smiling.

Smiling can trick your brain, sparking a chemical reaction that really can boost your mood instantaneously. A good book? A nice hot beverage? Treat yourself in moderation to lift yourself out of that funk. Watching flickering flames is soothing. Not to mention, certain scents like lavender, eucalyptus and orange can diffuse stress and promote happiness.

Dog, cat, rabbit, whatever your animal of choice may be, take a few minutes to love on your pet. Petting an animal alleviates stress and just makes you feel better!

Psychologically speaking, holding tight to someone we love for 20 seconds is proven to make us feel better, safer and more loved. All that in less than a minute! Never underestimate the healing power of touch!

Yep, certain foods can boost your mood. At least once a week, do something outside of the ordinary or try something new.

Olives Tofu Dark chocolate Omega-3 fatty acids are part of cell membranes, particularly in the brain, and eating foods like salmon and sardines has been shown to ease depression and boost mood. Beyond omega-3s, the unsaturated fats found in foods like avocados, olives and nuts may help keep inflammation at bay and reduce blood pressure , which are important for brain health.

Eating enough healthy fats helps your immune system , too. Spinach Asparagus Brussel sprouts Pomegranates Folate plays a role in the production of dopamine and impacts other mood-related neurotransmitters, helping you keep calm and carry on.

It has also been shown to help prevent neural tube defects , support cell growth and repair, and regulate sleep patterns, especially as you age. A deficiency in folate levels has been linked to a number of brain issues, including dementia and depression.

Low iron can cause fatigue and depression. The proteins found in iron also help maintain healthy brain function and development.

Consuming too much or not enough of this mineral can impact both your innate and adaptive immune functions. When you have healthy levels of iron and use it effectively, harmful bacteria can't use the mineral for growth.

Vitamin C is an antioxidant that assists the body's ability to make neurotransmitters, including dopamine and serotonin, which both work to stabilize mood. Your body needs vitamin C to maintain and repair all tissues, so it helps wounds and cuts heal.

Plus, your adrenal glands require vitamin C to make stress hormones, including cortisol. The more stressed you are, the more cortisol you produce — and the more vitamin C you need. Tart cherries Grapes Barley Broccoli Tryptophan, as well as nutrients like calcium and vitamin B6, help you produce melatonin, but you can also get this "sleep hormone" from the foods listed above.

Melatonin doesn't have a soporific effect. Instead, it shifts you into a state that helps you ease your way toward sleep. Eating foods rich in melatonin before bedtime can help you take full advantage of the natural increase in this hormone that happens in the evening.

Patricia received her master's degree in nutrition from the Friedman School of Nutrition Science and Policy at Tufts University.

Follow her on Twitter and Instagram. Sign up now: Get smarter about your money and career with our weekly newsletter. Skip Navigation. Related Stories. Health and Wellness Harvard nutritionist lives by these 6 rules to keep her brain sharp and happy.

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Health and Wellness 4 simple ways to eat for longevity in the new year. Natalie Mccomas Moment Getty Images. Anxiety and stress often accompany a winter slump. And both are damaging to your health, Cohen says. To boost your energy and mood, try to relax. Powers-James suggests relaxation techniques such as guided imagery, progressive muscle relaxation, massage or self-hypnosis.

If your symptoms are severe or persist into the spring and summer, talk to a mental healthcare professional, Powers-James says. They may offer more effective therapies or medications. Your best bet to prevent the blues? Request an appointment at MD Anderson's Lyda Hill Cancer Prevention Center online or call Engage in a healthy lifestyle year round.

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