1. Increase Your Magnesium Intake
Eating a balanced diet can help ensure your vitamin and mineral needs are met. But if you still find yourself too pooped to pop, you could have a slight magnesium deficiency.
“This mineral is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy. So when levels are even a little low, energy can drop.
The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men. To make sure you’re getting enough,
Add a handful of almonds, hazelnuts or cashews to your daily diet.
Increase your intake of whole grains, particularly bran cereal.
Eat more fish.
2. Walk Around the Block
While it may seem as if moving about when you feel exhausted is the quickest route to feeling more exhausted, the opposite is true. Experts say that increasing physical activity — particularly walking– increases energy.
3. Take a Power Nap
Research has shown that both information overload and pushing our brains too hard can zap energy. But studies by the National Institutes of Mental Health found that a 60-minute “power nap” can not only reverse the mind-numbing effects of information overload, it may also help us to better retain what we have learned.
4. Don’t Skip Breakfast — or Any Other Meal
“Studies show that folks who eat breakfast report being in a better mood, and have more energy throughout the day. Breaking the fast soon after rising supplies your body with a jolt of fuel that sets the tone for the whole day.
Moreover, studies published in the journal Nutritional Health found that missing any meal during the day led to an overall greater feeling of fatigueby day’s end.
5. Reduce Stress and Deal With Anger
One of the biggest energy zappers is stress.“Stress is the result of anxiety, and anxiety uses up a whole lot of our energy. Like worry or fear, stress can leave you mentally and physically exhausted — even if you’ve spent the day in bed. More commonly, low but chronic levels of stress erode energy levels, so over time you find yourself doing less and feeling it more.
In much the same way, unexpressed anger can give a one-two punch to your energy level. The reason: “We’re expending all our energy trying to contain our angry feelings, and that can be exhausting.
6. Drink More Water and Less Alcohol
You may already know that it’s easy to confuse signals of hungerwith thirst (we think we need food when we really need water). But did you know that thirst can also masquerade as fatigue?
Sometimes, even slight dehydrationcan leave you feeling tired and lethargic.
The solution is simple: a tall, cool glass of water. This is particularly important to boost energy after exercise, when your body is likely to be craving fluids. If you find yourself frequently fatigued even after a good night’s sleep, try cutting down on alcohol during the evening hours.
‘While alcohol initially helps you fall asleep, it also interferes with deep sleep, so you’re not getting the rest you think you are — even if you sleep a full eight hours.
7. Eat More Whole Grains and Less Sugar
The key here is keeping blood sugar balanced so energy is constant.
When you’re eating a sweet food, you get a spike in blood sugar, which gives you an initial burst of energy. But that’s followed by a rapid drop in blood sugar, which in turn can leave you feeling very wiped out.”
Do that enough times a day, and by evening you’re feeling exhausted.
But, if you eat a lot of whole grains, which provide a slow and steady release of fuel, your energy will be consistent and balanced, so by day’s end you’ll feel less tired.
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