Strategies To Stay Energized

There are things that we can do to naturally enhance our own natural energy levels. Some healthy foods and simple practices can be incorporated into our daily life to sufficiently fill our energy resources without struggling or needing a cup of Joe or energy drinks.

Stay Hydrated

Be sure to drink enough amount of water throughout the day. Being dehydrated was consistently linked with worse mood, greater feelings of fatigue, and decreased alertness, according to a study published in Nutrition Reviews. When we don’t get the water our body needs, it has to work harder to adapt to the shortage, thus lowering down our energy levels, says Robert Kushner, M.D., medical director of the Center for Lifestyle Medicine at Northwestern Medicine in Chicago (1). It’s recommended that women drink a minimum of nine cups of water a day while men should drink a minimum of 13 (2).

Take A Power Nap

Sneak in a power nap if possible. A 20-minute nap is long enough as making it longer leads to grogginess. In a study, experts found that naps can help improve memory, alertness, and overall energy (3).

Iron It Out

In a meta-analysis published in the British Journal of Nutrition, results showed that having slightly low iron levels could be exhausting. Aim to get plenty of the mineral in your diet (around 8 mg daily for adult men, 18 mg for women).  Some of its best sources are liver, red meat, beans, and nuts (1).

Nosh on Kiwi

Kiwi is a fruit with green flesh that is sweet and tangy. It is loaded with vitamins, minerals, fiber, and antioxidants. According to a study, eating two kiwifruits per day can boost energy levels, and improve one’s mood and overall sense of well-being (4).

Breathe Some Fresh Air

Exposing ourselves to some fresh air can give our bodies a number of benefits. We can have a quick stroll outside our office when we are feeling sluggish.  Fresh air and sunlight are two of the most important forms of a positive energy source. A series of studies show that visiting a local beach, park or forest can help us increase our energy levels. So, the next time you’re looking for a boost of energy, just simply head outside (5).

Sources:

  1. https://www.eatingwell.com/article/a/boost-energy-without-caffeine/
  2. https://www.mindbodygreen.com/0-23100/9-ways-to-boost-your-energy-every-day-without-caffeine-a-doctor-explains.html
  3. https://www.sciencedirect.com/science/article/abs/pii/S1074742712000780
  4. https://www.verywellhealth.com/kiwi-study-boost-strength-5083704
  5. https://www.benenden.co.uk/be-a/lifestyle/come-outside-why-fresh-air-is-essential/

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