Eat Right at Breakfast
“You can boost your body and brain with the perfect breakfast,” Frank Lipman,
MD, founder of Eleven Eleven Wellness Center and author of The New Health Rules, tells Yahoo Health. That’s
because in the morning, “protein and fat are essential for energy,” he
says. Add some carbs for long-lasting energy and step away from the
sugary, processed breakfast foods. Some good options are granola with cottage
cheese and chia seeds, or a morning smoothie made with whey protein, avocado,
blueberries, and coconut water.
Sniff Some Citrus
Ever wonder why some spinning studios have grapefruit-scented candles
lit at all times? Because this citrus scent — along with that of lemon and lime
— can give you an energy boost with just a few sniffs. Peppermint is another
odor that can help you shake that fatigued feeling. Light a candle or get some
essential oils with one of these aromas, then take a few minutes to close your
eyes and take some long, deep whiffs.
“Eat small meals throughout the day to help keep blood sugar level
stable, which decreases feelings of fatigue and hunger,” says Alexandra Miller,
RDN, LDN, corporate dietitian at Medifast, Inc. Of
course these mini meals should all be healthy. Aim for a mix of protein and
high-fiber carbohydrates and little to no sugar. Snacks that will keep you
feeling full and energized include an ounce of nuts, a low-fat cheese stick
with fresh fruit, or whole-grain toast with peanut butter.
Magnify Magnesium in Your Diet
Filling up on foods rich in this nutrient can keep the mid-afternoon
slump at bay. “Magnesium helps to convert food into energy,” explains Erin
Palinski-Wade, RD, CDE, author of Walking the Weight Off for Dummies and Belly
Fat Diet for Dummies.“For example, a midday spinach salad topped
with slivered almonds can be a great energy booster.” Other good sources of
magnesium include pumpkin seeds, sesame seeds, soybeans, quinoa, and black
beans.
Get Your Fill of H2O
Feeling tired is often a sign of dehydration. “Sometimes when you think
you need a sugar or caffeine fix, your body is really asking for its most
simple form of nourishment: pure H2O,” says Lipman. Even mild dehydration can
leave you weary, so aim for at least 64 ounces per day. (Add an extra 8 ounces
for every 30 minutes of exercise.) Besides thirst, symptoms of dehydration
include weakness, fatigue, urine that’s dark yellow (your goal should be pale
yellow), and a dry mouth. “If you really want to take it to the next level,
squeeze somelemon into your water,”
adds Lipman. “This will help your digestion and a strong digestive system is
key to keeping energy levels high.”
Make It Tea Time
If you’re trying to cut back on caffeine, consider decaf tea: It
“contains an amino acid called L-theanine that increases alertness without
giving you the jitters,” says Atlanta-based dietician Marie Spano, MS, RD.
une into Triglycerides
MCTs (Medium-chain triglycerides) are a unique form of fat that require
less energy and enzymes to be digested. “As a result, they’re a readily
available source of energy, leading to an increase in metabolism and providing
quick energy replenishment,” says Lipman. Unlike other dietary fats, MCTs don’t
get stored as fat in the body and are instead burned for energy. You can
incorporate MCT oil into your diet in many ways: Cook an omelet in it or add a
tablespoon to a protein shake or smoothie. “It tastes great and really helps
improve satiety,” adds Lipman.
Buff Up Your B12
Vitamin B12 — along with other B vitamins — is good for the metabolism,
keeping your energy level humming along. “But a lot of people are low in in
this vitamin because very little of their diet comes from animal sources, which
is where you get B12,” explains Susan S. Blum, MD, MPH, founder and director of
Blum Center for Health, author of The Immune System Recovery Plan and assistant clinical professor at
The Icahn School of Medicine at Mount Sinai. Foods rich in B12 include salmon,
crab, bran, milk, tofu, beef, and eggs. But you can also get B12 from a
B-complex supplement.
Give Your Mind a Break
Meditation is great because it shuts off your body’s stress response.
“It also lowers the level of stress hormones, which can fatigue your adrenal
glands, leaving you feeling wiped out,” says Blum. “Also, sometimes
you’re tired because your mind is fatigued and it isn’t your body at all.
Meditation gives the mind a great rest so that you are focused and alert
afterward.”
Move Your Body
Although exercising is probably the last thing you want to do when
you’re exhausted, it can actually rev you up. “Exercise increases endorphins,
improves circulation, and boosts the body’s energy level,” explains fitness
expert Andrea Fornarola Hunsberger, founder of Elements Fitness Studio in East
Hampton. And you can reap these benefits with just a brisk, 10-minute walk — preferably,
outside. “Sunshine and vitamin D help increase the metabolic rate so outdoor
activities are a great way to get a natural boost of energy,” says Fornarola
Hunsberger. (Just make sure to slather on a little sunscreen if you choose to
move it outdoors.)
Splash on Some Cold Water
“Cold water is invigorating and instantly makes you more alert,” says
Palinski-Wade. Simply splash your face with cold water when you need a mid-day
wake-up call. Or if you’re at home and need a really big jolt, try taking a
shower in chilly water (or ending your regular warm shower with a minute or two
under cold water).
Take Deep Breaths
Though we all breathe, we often don’t b-r-e-a-t-h-e. And we forget the
rejuvenating power of a few deep breaths. “Not only does this help to reduce
stress levels, which can drain energy, but deep breathing brings more oxygen to
all of the cells in your body, helping to boost energy and alertness,” says
Palinski-Wade. Best of all, breathing techniques can be done anytime, anywhere,
whether you’re at your desk, in line at the bank, or in your car. “Start with
pausing and exhaling wherever you are in your pattern of breath. Then, inhale
and exhale slowly,” adds YogaWorks instructor Ellen Kalmenson. “This simple
pause helps you to slow down and re-ground.”
Employ Some Downward Dog
Sometimes the best way to boost energy is to slow down. This helps us
“relax and find a reconnection or restart for our system,” Kalmenson says. Try
a few yoga moves that will help to restore and elevate energy such as bridge,
cobra, downward facing dog, and corpse poses.
See Sunlight
“Low energy levels, especially in the morning, are often the result of
circadian rhythms out of sync,” explains Chris Hardy, DO, author of Strong Medicine. To
get this internal body clock back in balance, expose yourself to natural
sunlight first thing in the a.m. and throughout the day when energy plummets.
Or, sit in front of a light emitter/light therapy box — a device that
replicates the broad spectrum light of the sun but is UV-free — for 20 to 30
minutes. (There are several on the market, including portable devices that plug
into your laptop.) “This type of direct bright light can boost your energy
levels as much as a couple of cups of coffee,” says Hardy.
Eat (or Drink!) Your Greens
“Dark leafy greens are one of the most energizing foods available,”
Lipman says. “They are full of vitamins, minerals, and antioxidants” — particularly
those energizing B vitamins. No time for a large, leafy salad? Sip some
fresh-pressed organic vegetable juice, suggests Blum. (Just make sure you are
aware of the sugar content!)
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