10 Ways To Revive Your Energy

Everyone is familiar with severe tiredness that makes you exhausted all day. This is a time when you can’t just psyche yourself to get up and go irrespective of some interesting and exciting tasks you need to do. The most difficult to put your finger on is a low level energy drain, where you may not really feel the normal signs of exhaustion like painful muscles or that overwhelming tiredness. Your experience in this case is a developing absence of the usual vitality to get up and go for many activities you used to find delightful. In addition is the inability to focus on tasks, and in the end become impatient and frustrated even when you are faced with apparently simple tasks.

If this is beginning to sound familiar, don’t be despondent. Energy sappers are all over us, some visible, some concealed. The cheering news is that you can always work around many of them. In this regard, health experts have suggested top 10 energy boosters. You are likely to see improvement in your energy level if you try one, two or all.

1. Increase your magnesium

If your diet is balanced, there’s an assurance that your vitamin and mineral daily requirements will be met. However, if you’re too exhausted to make the effort to prepare a healthy meal, it is possible to have a small magnesium deficiency. Magnesium is required for over 300 biochemical reactions in your body, including breaking down glucose into energy. So energy can reduce when levels of this essential mineral is slightly low.

A study of women with magnesium deficiencies had higher heart rates and needed more oxygen to do physical tasks, but this improved when magnesium level was restored. During magnesium deficiency, their bodies were working harder which in the end left them feeling exhausted.

The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men. To make sure you are getting enough:

·         Add a handful of peanuts, almonds or cashews to your daily diet.

·         Increase your intake of whole grains, particularly bran cereal.

·         Eat more fish, especially. 

2. Remain active

It’s obvious that when you feel exhausted the last thing you want to do is to get up and go which you think might leave you more exhausted. But experts disagreed and say that increasing movement, particularly walking, pumps energy. Walking is a great idea because it’s handy, easy to do, and doesn’t require any special equipment or training, or place.  A quick 10 minutes’ walk not only boosts energy, but also provides a feel good benefit lasting two hours. Your overall energy levels and mood is better if you can continue the daily 10-minute walks for three or four weeks.

3. Sleep more

Though research findings point to the fact that information overload and over-flogging our brains can reduce our energy.  Another research found that a one hour rejuvenating nap cannot only turn around the mind-distressing impact of information overload; it can also assist us to preserve better what we have absorbed.

4. Don’t skip breakfast  

Studies reveal that people who eat breakfast said they feel better with increased energy throughout the day. The concept is that breaking the fast soon after rising supplies your body with a jolt of fuel that sets the pace for the whole day. In addition, other studies found that when a meal is missed during the day this leads to a general increased feeling of fatigue before the day ends.

5. Cut stress and deal with anger

Stress is one of the biggest energy drainers. Anxiety leads to stress using a lot of energy. Similar to worry or fear, stress can leave you mentally and physically drained even if you spent the whole day in bed. Since stress wipe energy levels, with time you find yourself doing less but feeling more tired. In much the same way, bottled up anger may also deplete your energy. This is simply because you’re burning all your energy trying to suppress your anger, and that can be tiring.  The solution is to fight these energy drainers by planning more relaxation activities into our day. Whereas some people find relief in quiet pleasures such as listening to music, reading a compelling book or just making small talk on the phone, for many people, increasing exercise helps burn off the chemical effects of stress and anger. The fact is that whatever you find relaxing will help minimise tension and boost your energy.

6. Drink more water; less alcohol

As much as we drink water to quench thirst, thirst can show up as fatigue. Even small dehydration can leave you feeling tired and sluggish. A big cool glass of water will resolve that, particularly important after an exercise when your body is likely to want fluids. Equally, if you find yourself often tired even after a good night’s sleep; try reducing alcohol in the evening. While alcohol initially helps you fall asleep, it also interferes with deep sleep, even if you sleep a full eight hours. If you reduce your alcohol before bedtime, you’ll get a better night sleep which helps rejuvenate your energy in the morning.

7. Go for healthy eating

The major is to keep blood sugar balanced to retain constant energy. When you eat sweet food, you get a spike in blood sugar, which gives you an initial burst of energy. This is soon followed rapidly by a drop in blood sugar, which in turn may leave you burnt out. If this repeats itself severally during the day, you are totally blasted by evening time.

On the other hand, if you eat loads of whole grains which gives a slow and steady release of fuel, your energy will be consistent and balanced, so by the end of the day you feel less tired. Eating more whole grains help increase the body's sensitivity to insulin and permits a slow and steady release.

8. If you’re snacking, make it nutritious

Nutritious snacking is a treat that  combines protein, a little fat and some fiber, such as wheat crackers and cheese, wholewheat bread and tuna or sardine, roasted plantain and a handful of peanuts, roasted corn with coconut or chunks of avocado, apple and peanut butter, or unsweetened yogurt with fruits. The carbohydrate in the snack offers a quick pick-me-up, the protein keeps your energy up, and the fat sustains the energy.

9. Make it milky coffee

Mix your coffee with the nourishing power of protein by having a low-fat frothy milky coffee instead of just a cup of black coffee. All that milk turns your coffee into a protein drink, which provides extra energy, with extra calcium which is good for your bones.  Have it along with an ounce of cashew nuts, and the healthy fat will really hold your hunger, while making you feel you are indulging, healthily of course!

10. Check your thyroid and blood cell count

All the above tips should provide instant energy boost. But if you’re frequently low on energy and sluggish particularly after a good night’s sleep, you should see your doctor about a blood test for thyroid dysfunction as well as anaemia.

Thyroid is a particular problem for women, often develops after childbirth and often during perimenopause.  However, a simple blood test can verify if this is your problem. If you’re diagnosed with low thyroid function, medication can bring your body back up to speed.

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