10 Genius tips on how to have more energy during the day
Well, we could do a little more energy sometimes, but if you find yourself feeling low and lethargic, more often than not, then it might be time to do something about it. Coffee and energy drinks might give you a short term energy boost, but that’s all it will be – short term. Here are ten more healthy and sustainable ways of getting more energy, from first thing in the morning, to last thing at night.
1. Eat breakfast, even when you don’t feel like it
Our first tip on how to have more energy during the day is to never skip breakfast, even on the days when you are in a rush, or just aren’t hungry. Breakfast is essential to give your body the energy it needs to wake up, and that energy will see you through, at least, until it’s time for lunch.
2. Get some morning exercise
Get your body moving and your blood pumping again with a few gentle early morning exercises, and it will set you up nicely for the rest of the day. A few stretches or a brisk walk around the block, will energise you just as well, as several cups of coffee.
3. Eat more fibre
Another tip on how to have more energy during the day is to eat more fibre-rich foods. Fibre in your diet is the best way to get a slow release of energy that will last longer. A bowl of bran in the morning will provide you with carbohydrates that will release energy into your bloodstream steadily and it will help you avoid the peaks and troughs in your blood sugar level.
4. Keep yourself hydrated
Given that most of your body is made up of water, it should be no surprise that a lack of water will affect your energy levels. If you don’t drink enough water, then your blood thickens, your heart has to work harder and that causes fatigue. You should be drinking around two litres of water every day. Keep a track of how much you are drinking and increase it, if you need to.
5. Have something to eat every three or four hours
Our next tip on how to have more energy during the day is to eat smaller portions but more often. To maintain your energy levels, it is important that you eat something every two to four hours. The trick is to keep your blood sugar levels stable throughout the day, so eat healthy snacks between meals and don’t leave all the eating to one huge meal at the end of the day.
6. Get more sleep
It goes without saying that if you are not getting enough sleep, then you are going to be tired! Get into a regular pattern of sleep by always going to bed at the same time and waking up in the morning at the same time, and try and get around eight hours of sleep a night.
7. Get more fresh air
Next tip on how to have more energy during the day is to get more fresh air. Whether you are cooped up at home all day, or stuck in an office, a lack of fresh air and exercise is going to make you feel tired. Go out for a walk and you will be amazed at how much it can invigorate you and wake you up.
8. Boost your alertness with Omega-3’s
There is a very good reason that people call fish – ‘brain food’. Eat more fatty fish like tuna and salmon, and the omega-3 fatty acids will help keep the brain cells healthy and your mind alert. Omega-3 fatty acids also help the body convert carbohydrates to glycogen, which the body uses for energy.
9. Take a break!
If you are being bombarded by e-mails, phone calls and are getting bogged down with work, then take a break. Just walk away from it all for a few minutes, listen to music and when you get back, you will feel far more alert and you will be far more efficient.
10. Splash some water on your face
When you really start to feel the fatigue coming on, splash some cold water on your face to wake you up. In a recent study, over 50% of participants reported that the simple act of splashing your face with cold water gave them a significant amount of renewed energy.
How to have more energy during the day? What are your tips?