To complete our day to day tasks with enthusiasm, we need to have energy. It is the willpower to work or play at optimum levels. Sometimes, we can lack this important resource. It could be due to boredom or exhaustion. Unfortunately, this lack of energy can emerge right when we need it the most for example right before a presentation, an important task or an exam. How do we get our energy levels up quick enough to perform well in these tasks? Here are 10 things you can do today to highly improve your energy levels.
Drink some vegetable juice
Vegetables are known to be very good for our bodies. This is because they are packed full of the nutrients which we need to stay healthy. Examples of these nutrients are vitamin C, vitamin B and antioxidants. An interesting feature of vegetables is that they can effectively boost your energy levels. Whenever you feel exhausted, gulp down some chilled vegetable juice. It is easy to digest and will give you the extra kick to power through the task at hand with renewed vigor.
Get quality sleep
One of the ways to ensure that we are alert and energized throughout the day is to ensure that we get a good amount of sleep every day. Doctors recommend 8 hours of sleep every night. If you disrupt your sleeping patterns with late night television or partying, you are bound to feel exhausted on the next day. This fatigue can prevent you from performing your work efficiently. As such, if you want to have high levels of energy, get enough quality sleep. Interestingly, you can also take a power nap. If your workplace allows it, you can renew your mental and physical centers of energy by taking a 20 minute nap when you feel exhausted. It will refresh you and restore your crystal clear alertness.
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Consume the right carbohydrates
There are various sources of carbohydrates in our diet. Examples of these are cookies, soda and bread. These are sources of simple carbohydrates. Potatoes, oats and brown rice are sources of low-glycemic carbohydrates. Despite giving you a shot of instant energy, simple carbohydrates are normally digested very fast. Thus, they cause you to crash soon after utilizing all the energy they gave you. This crash can cause you to feel even more exhausted than you were before you consumed them. As such, seek out low-glycemic carbohydrates. These ones take longer to be digested by the body. Thus, they provide you with energy for a longer time.
Perform some exercise
When you are feeling exhausted, increase your energy levels by performing some light exercise. It is easy to conclude that exercise can make you more exhausted. However, experts indicate that light exercise only increases your energy levels. The best form of light activity which you can perform is walking. You do not need any special equipment to do it and you can engage in it anywhere.
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According to scientific study, exhaustion is a symptom of dehydration. When you do not drink enough water, your metabolic system is affected negatively. Your body begins to run on fumes and you feel tired. As such, whenever you feel exhausted, drink some water. It wil restore the correct levels of fluid in your system and energize you. Specialists at the Institute of Medicine recommend 13 cups of water for men and 9 cups for women every day.
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Consume more magnesium
Consuming the right amount of vitamins and minerals is highly important to ensure that you maintain high levels of energy. One of the minerals that is responsible for ensuring high levels of energy is magnesium. It is required for 300 biochemical reactions in your body. One of these reactions is the process of converting glucose into energy. Thus, when magnesium levels get low, your energy can drop significantly. If you are a woman, seek to consume 300 milligrams of magnesium. If you are a man, seek to consume 350 milligrams. Where can you get more magnesium? You can get this mineral by consuming cashews, hazelnuts and almonds. Moreover, fish is a good source of this useful mineral. Consume whole grains too.
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Stress is caused by anxiety or fear. Whenever we are stressed, we actually use up quite a lot of energy. According to Dr. Baard who works at the Fordham University, stress causes you to be physically and mentally exhausted. This will happen even if you spent your day in bed. If your stress reaches very high levels, it will erode your motivation too. This can lead to even lower levels of energy. Therefore, avoid stress by expressing your feelings and engaging in relaxing activities. Perform a hobby to relax yourself whenever you find yourself in a stressful situation.
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Go for some medical checks
If you find that you have low energy levels quite often, you may have a problem with your thyroid functions. If you always feel sluggish even after getting a night of good sleep, then you should consult the assistance of a doctor. They will perform a blood test to check for thyroid dysfunction. The culprit could also be anemia. This is a lack of enough red blood cells in the body. Both conditions are treatable and best results emerge if they are detected earlier on.
Take a nap
Every day, we fill our brains with information. We push them to perform calculations and estimations. This can easily drain our energy and cause us to become tremendously exhausted. If you feel down and out of energy during the day, you can take a power nap. Enjoying a nap for 60 minutes can assist you to gain back your freshness, alertness and energy too.
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Do not multitask
Contrary to popular opinion, multitasking is not advisable. It sucks all your energy faster than you can produce it. Instead of multitasking, complete one task at a time. Focus all your attention on completing your tasks one after the other. This will help you to build momentum. In addition to that, it will encourage you to keep performing and your energy levels will rise with every task you complete.
The Important Take Away
We need to have optimum levels of energy so as to get through the day. We can get this energy from particular diets, physical activities and also engaging in the right habits. Some tips which can help you to boost your energy are indicated above. They are gems of wisdom that can keep you going throughout your day.