They also contain phenols, which are essential antioxidants that may help the body create energy at the cellular level.

People can add strawberries to many dishes, and a handful may also be an easy snack to add to a diet. Most people enjoy oranges for their taste, which comes from the antioxidant vitamin C.

Vitamin C may help reduce oxidative stress in the body and prevent fatigue. A study in the journal Antioxidants notes that young adult male students who have higher levels of vitamin C may also have better mood and may be less likely to experience confusion, anger, or depression.

Berries, including blueberries , raspberries, and blackberries, may be a good energy boosting food when the body is craving something sweet. Dark berries tend to be higher in natural antioxidants than lighter-colored ones, which may reduce inflammation and fatigue in the body.

They also tend to have less sugar than sweeter fruits, while still satisfying a craving for a sweet taste. Fish, in general, is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day. Fatty cold-water fish, such as salmon, sardines, and tuna, tend to be higher in omega-3 fatty acids.

As a study in the journal Nutrients notes, omega-3 fatty acids may improve brain function and reduce inflammation in the body, which may be a cause of fatigue in some people.

Beef liver may be one of the best meat sources for vitamin B, which keeps the body feeling full of energy. While many cuts of meat contain vitamin B, the difference is that beef liver has a large amount.

According to the United States Department of Agriculture USDA , a 3-ounce cut of beef flank steak contains about 1. The same cut of beef liver contains 60 mcg of vitamin B, according to the USDA. Yogurt may also be a source of energy.

As the USDA show, natural yogurt is rich in protein, fats, and simple carbohydrates, which provide energy to the body. Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine food.

Eggs provide the body with plenty of protein and nutrients for sustainable energy. As the USDA note, one large hard-boiled egg contains about 6 grams g of protein and 5 g of fat , as well as vitamins and minerals to help keep the body energized and feeling full for longer than other snacks.

Yams and sweet potatoes are beneficial sources of carbohydrates, which provide energy. This may make them a good option for sustained energy throughout the day. As a study in the journal Food Science and Biotechnology notes, beets may provide the body with a great source of antioxidants and nutrients that help improve blood flow and energy.

People can consume beets as dried beetroot chips, cooked beets or as a bottle of beetroot juice. Dark, leafy greens such as kale , spinach, and collard greens are nutrient dense and contain filling proteins, as well as nutrients and antioxidants.

Greens may be difficult to digest raw for some people, so breaking them down by cooking them with a bit of vinegar or lemon juice may help. Dark chocolate may be an easy way to increase energy. Rich, dark chocolate usually has much less sugar than milk chocolate.

Less sugar means less immediate energy, but more cocoa content means more of the benefits of cocoa, including helpful antioxidants such as flavonoids. A study in the journal Archives of the Turkish Society of Cardiology notes that dark chocolate may benefit the cardiovascular system by helping more blood pump around the body.

This blood carries fresh oxygen, which may also make a person feel more awake and alert. A bowl of whole-grain oatmeal may be a great way to provide the body with energy. Oats are rich in fiber, and they may enable the body to feel fuller for longer than other breakfast choices. As a study in The Journal of Nutrition notes, whole-grain oats are also a source of essential minerals, vitamins, and phenolic compounds, all of which may help energize the body.

Popcorn is rich in carbohydrates. However, it also contains fiber to help slow the digestion. Popcorn may make a person feel full for longer than other carbohydrates. As a study in Nutrition Journal notes, people who ate popcorn rather than potato chips felt fuller from the snack.

This may be helpful for dieters, as popcorn usually contains fewer calories than potato chips. Quinoa is a seed, but most people treat it as a grain. Quinoa is high in protein, carbohydrates, and fiber.

The combination of amino acids and slow-release carbohydrates may make for sustainable energy rather than a short burst of glucose from other grains.

One of the benefits of brown rice may be that it retains much of the fiber from the husk. The husk is not there in white rice, which may cause the body to absorb the carbohydrate content quickly. This may lead to a spike and then a crash in energy levels.

By having the husk, brown rice may help slow the digestion of these carbohydrates, therefore, releasing energy more slowly. Drinking enough water is crucial for your body to function. Iron deficiency can lead to feelings of fatigue, both physically and mentally. In addition to red meat, great sources of iron are beans and lentils, spinach, and sesame seeds.

Vitamin C helps absorb iron and many plants that contain high levels of iron are also rich in vitamin C think: spinach and broccoli. Other sources of vitamin C that help boost the absorption of iron are citrus, strawberries, and peppers.

Swap out processed foods yes, this includes energy bars for more natural whole foods. Choose an apple with 1 tablespoon of natural peanut butter, or plain low-fat Greek yogurt sprinkled with a few chopped walnuts instead of that glorified candy--I mean, energy--bar.

Getting enough rest helps us feel more energized throughout the day. Eat them separately or mix them together for a pre-bedtime snack. Eating a diet rich in fruits, vegetables, whole grains, meat, and fish will help you avoid a B12 vitamin deficiency. Move Better Feel Better Home Health.

Do eat breakfast. Do eat some fat. Do check your iron. A brisk walk may be the single best activity for body and mind. Even 10 or 15 minutes can have a marked impact on your outlook, especially if you can get outside. Be sure to move vigorously enough to increase your heart rate.

Also, monitor your posture — no slouching or shuffling — and be aware of your breathing. Poor form can trigger injury or discomfort. Walking tall — and straight — helps you breathe easier and also avoid back pain. Sitting for long periods of time can cause your muscles to stiffen up and your brain to get foggy.

Stretches can help you work out the kinks, while yoga poses improve extension, flexibility, and circulation. Here are a few suggestions:. A — Kneeling hip-flexor stretch: Kneel on your right knee with your toes down. Place your left foot flat on the floor in front of you.

Your knee should be bent and aligned with your ankle. Place your hands on your left thigh. Press your hips forward until you feel tension in the front of your right thigh. Hold for 30 seconds, then switch sides. B — Chest-opening hug: Stand with feet hip-width apart and knees slightly bent.

Extend your arms out to the side with palms facing up. Inhale deeply through your nose and look up, expanding your chest and opening your arms as wide as possible. Exhale through your mouth while wrapping your arms around you.

Your fingertips should be hugging your upper back, your spine should be rounded, and your chin should be dropped in toward your chest.

Lie down with your knees bent and your feet flat on the floor. The foam roller should be positioned under your upper back. Use your hands to support your head. Roll from the upper part of your back to your mid-back, being careful not to roll onto your neck or lower back.

Roll back and forth for 30 to 60 seconds. D — Cat-cow pose: Start with on your hands and knees with your wrists directly under your shoulders.

Fingertips should point forward, knees should be directly under your hips, and shins and knees should be hip-width apart.

Routines have been shown to increase energy and support efficiency when completing tasks. Here are other habits to add to your routine to help maximize your energy:. It might be time to take a small break if you have lost your focus staring at a computer.

Try getting up and walking around to boost your energy if you spend most of your day sitting. Research has shown that short periods of moderate-intensity exercise throughout the day can improve your mood and decrease fatigue without negatively affecting work performance.

Here are some ways to incorporate more exercise into your day:. A short massage could aid brain function. A study published in found that 20 minutes of brain massage significantly decreased mental fatigue. The researchers also noted increases in attention and memory.

Try applying pressure to the "kiss point," or GV in acupressure:. Vitamin D, which comes from sunlight, is an essential vitamin that supports strong bones. Low vitamin D levels can cause fatigue and weakness. Increasing your vitamin D intake helps reduce muscle fatigue and keeps your muscle cells healthy.

You can increase your vitamin D intake by:. Talk to a healthcare provider or pharmacist before starting a supplement if you suspect you have a vitamin D deficiency.

The Food and Drug Administration minimally regulates supplements. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications.

Stress can affect your health in many ways. For example, long-term stress may cause difficulty sleeping and contribute to fatigue. You are also more likely to start work fatigued and become more tired during the day if you are stressed.

Relieving that stress can ease your fatigue and give you more energy. Here are a few ways you can reduce stress:. Reach out to a healthcare provider if you have severe stress symptoms for more than two weeks. They can help you figure out how to cope with stress.

Vitamin B12 helps keep your blood and nerve cells healthy. Most adults need 2. A B12 deficiency can cause fatigue and weakness. You can try eating more Brich foods to boost energy.

Sources include:. People who eat a vegetarian or vegan diet might have trouble getting enough B Animal foods make up the most natural sources of the vitamin. Talk to a healthcare provider if you suspect you may be low on B They might recommend a supplement to help meet your intake goal.

Research has shown that naps of any length help improve cognitive function and how alert you feel. Still, experts only advise long naps i. Napping for long periods makes it hard to fall asleep at night. Here are some tips for napping:. Some evidence suggests that musical activity helps boost energy levels.

A study published in found that participants who actively made music through singing, keyboard playing, or rhythm tapping felt more energetic than others. In contrast, the researchers noted that listening to music or a story might decrease your energy. The next time you listen to a song, try singing along to feel more awake.

Your body responds to lightness and darkness as signals to be awake and to fall asleep. Your circadian rhythm —the physical, mental, and behavioral changes that follow a hour cycle—takes those light and dark signals so that your body knows when to rest and when to be awake.

Here are a few ways you can use sunlight to regulate your circadian rhythm:. Aromatherapy involves applying essential oils, such as those from flowers, herbs, or trees, to your skin or inhaling them. A study published in found that a blend of clove bud, frankincense, orange, and thyme helped decrease fatigue in women with post-acute COVID, or long COVID.

Other essential oils that you might try using include:. There are many other ways to get energy without resorting to a cup of coffee if you are trying to cut back on your caffeine intake. However you decide to get more energy, there are plenty of alternatives to that cup of coffee.

For example, eat regularly throughout the day with lean proteins and fiber-rich carbohydrates since you get energy from food. You can also substitute caffeine with water to avoid dehydration and the fatigue that comes with it.

Try relieving stress with exercise or meditation. Chang AM, Aeschbach D, Duffy JF, et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci U S A. Pham HT, Chuang HL, Kuo CP, et al.

Electronic device use before bedtime and sleep quality among university students. Healthcare Basel. Ginns P, Kim T, Zervos E. Chewing gum while studying: Effects on alertness and test performance. Appl Cogn Psychol. Zhang N, Du SM, Zhang JF, et al.

Effects of dehydration and rehydration on cognitive performance and mood among male college students in Cangzhou, China: A self-controlled trial. Inhale as you come back to cow and exhale as you return to cat. Repeat five to 20 times, then rest by sitting back on your heels with your torso upright.

Stand with your feet hip-width apart and your head in a straight line with your spine. Take a deep breath. Bend from the waist until your palms touch the floor bend your knees if you need to. Place your right foot, then your left, about 4 feet behind your hands.

Straighten your spine. Hold for five to breaths. Dancing also literally makes you smarter. Dance requires split-second, rapid-fire decision making and makes use of several brain functions at once kinesthetic, rational, musical, and emotional — further increasing your neural connectivity.

Psychologists say that most people have an innate preference for that tempo, according to Scientific American. When you need a break from studying, do something simple: just get up. Walk around the room for a couple of minutes.

Even that small amount of activity can help you feel better. Chocolate contains a small hit of caffeine, but the real boost comes from flavonoids in the cocoa that boost cognitive skills and improve your mood.

A single cup of coffee also can provide the fuel and alertness you need to get back to the grind and dominate your online MBA degree studies. The University of Alabama at Birmingham offers an online MBA program that combines traditional university education with the convenience and flexibility afforded by advanced technology.

The program offers four concentrations that reflect growing sectors of the economy — Finance, Health Services, Management Information Systems, and Marketing — as well as a General Track.

WebMD, Exercise for Energy: Workouts That Work. com, Kneeling Hip-Flexor Stretch. Yoga Outlet, How to Do Cat-Cow Pose in Yoga. Elite Daily, Feel Good?

com, 5 Moves for Instant Energy. Skip to main content. Home » Blog » 4 Quick Activities To Help Boost Energy And Increase Focus. Here are a few suggestions: A — Kneeling hip-flexor stretch: Kneel on your right knee with your toes down. Repeat 10 times, alternating which arm wraps on top with each rep.

Well, that may not always be the case. Sometimes getting too much sleep can lead to less energy throughout the day. Finding a good sleep routine is the best way to use sleep to improve your energy.

Deviating from this routine, whether by getting too much or too little sleep, can confuse your body and leave you tired. Also, consider not just the amount of time you spend sleeping but your sleep quality as well.

Reducing screen time has been suggested for improving sleep quality. This one may be more difficult for those with a sweet tooth, but it will be worth it once you start feeling more energized. Many processed foods, even items marketed as health foods, include large amounts of added sugar.

This added sugar will give you a quick burst of energy that will quickly deplete. Instead, try reaching for naturally sweet alternatives — like fresh or dried fruits — to enjoy an energy boost that lasts.

This may be a sign something else is going on that needs to be addressed by a medical professional. Mental health struggles like depression can leave you feeling completely drained of energy. Other health concerns, such as anemia and thyroid dysfunction, can lead to feelings of low energy and lack of motivation.

A blood test can help identify any of these other issues that may be causing low energy levels. Undergoing an IV treatment is one of the best ways to gain energy fast.

The Energy and Focus IV Drip Package from Mobile IV Medics is a natural way to give your body the vitamins, nutrients and antioxidants it needs to produce energy. Registered nurses from Mobile IV Medics will come right to your home for treatment, and each package can be personalized to your needs.

Upgrade your IV solution through the various add-ons we offer , such as vitamin D, magnesium and anti-nausea medicine. When you need a quick, easy and natural way to alleviate symptoms of low energy, choose our Energy and Focus IV Drip Package.

This IV mixture contains the natural nutrients and vitamins your body needs for a boost of energy that lasts. No more relying on sugary drinks for extra energy! Our dedicated registered nurses make the process easy by coming to you. Contact us today to learn more about our offerings and the best treatment plan for you.

These seven tips can help boost your focus for an energy-filled day: Jump Ahead: 1.

When you snack, keep variety, moderation, and balance in mind. Fat takes a long time to digest and makes the body feel sluggish. Most junk food is high in fat and sugar. Instead of buying chips or cookies from a vending machine at work, plan ahead and bring healthy foods for snacks. Eating sugar causes your blood sugar to rise rapidly.

This can result in an energy boost. But when sugar is introduced into the bloodstream, the body also makes insulin. This lowers blood sugar levels. Sometimes the body over-adjusts itself, causing the blood sugar level to drop quickly.

This explains the drop in energy some people have about 30 minutes after eating a sugary snack. Getting even 1 hour less of sleep can result in slower mental functioning the next day.

Your reactions will be slowed and your memory may suffer. The average adult needs—but doesn't get—about 7 to 9 hours of sleep a night, according to the National Sleep Foundation. On average, a person over age 65 needs about 7 to 8 hours of sleep each night.

Your body needs a certain amount of water to function. Water is best. But other liquids, like milk, juice, or the water in solid foods, will also work. Caffeine is a stimulant, so it will give you a short-term energy boost. But each person is different in how sensitive they are to caffeine and how fast they break it down.

Remember, having too much caffeine can affect you for as long as 12 to 24 hours. Lentils are a relatively cheap form of protein and fiber, which may make them a great option for people on a budget. The USDA note that 1 cup of lentils contains about 18 g of protein, 40 g of carbs, 15 g of fiber, and less than 4 g of sugar.

The fiber may help to manage the digestion of the carbs, keeping the body full and providing a source of sustained energy.

Many nuts contain a blend of protein, fats, and some carbohydrates to provide energy throughout the day. Nuts are typically also rich sources of vitamins and minerals such as magnesium, calcium , or phosphorous. Nuts are usually high in essential fatty acids. As a study in the Journal of Parenteral and Enteral Nutrition notes, these fatty acids may help reduce inflammation, which may also reduce fatigue.

Peanut butter is typically rich in protein, fats, and fiber, and may help a person feel full for longer after eating it. This may cut the need for constant snacking, which may also leave a person feeling drained as their body has to digest continuously. Many seeds, such as pumpkin seeds, chia seeds, and flax seeds, are rich sources of fatty acids and fiber, which may translate to more energy.

Seeds are also easy to carry and make a great addition to a quick trail mix. Water is the most crucial energizing ingredient on this list.

Water is vital for every cell in the body to work correctly. While most people think of dehydration as an extreme scenario, the body may become partially dehydrated if a person goes all morning without water. Maintaining energy can be as simple as carrying a water bottle around and sipping it throughout the day to stay properly hydrated.

Coffee is a recognizable energy booster. The caffeine in coffee makes the body and mind feel alert and may make people more productive. Coffee also contains antioxidants called polyphenols, which may reduce oxidative stress in the cells and help the body function better.

Coffee is a stimulant, however, so people should consume it in moderation. Too much coffee may lead to energy loss as the body withdraws from the caffeine.

Green tea still contains small amounts of caffeine, but it also has compounds that may help reduce oxidative stress and inflammation in the body. The result may be a smoother transition than coffee to a more awake and energetic state. Yerba maté is a drink native to South America.

Drinking the herb as a tea provides the body with similar stimulating effects as tea or coffee. Yerba maté contains many active nutrients, antioxidants, and amino acids. People who drink yerba maté say it provides a much smoother form of energy by comparison to the jolt of energy from coffee.

As a study in the journal Nutrients notes, yerba maté may also improve mood and help people feel full, even after exercise, which may be helpful for those looking to lose weight while maintaining their energy levels. While most foods provide energy, the ones above focus on sustained energy.

Foods to try to avoid may include:. While this list is not exhaustive, the idea behind finding energy boosting foods is to consume a varied, balanced diet. Vitamins, fiber, fats, and proteins are all essential for energy, but it is crucial to find a balance between them.

People should try to choose a varied diet containing many different, nutritious foods that give the body sustained energy. Some foods can benefit a person's liver health.

Learn more about the best food and drink options here and what options to avoid to benefit the liver. Some research suggests that certain dietary changes could help some people with diverticulitis.

Find out what foods to eat and avoid. There are many ways to improve cardiac health, and watching what we eat is one of the most important. Here, we provide details of 16 heart-healthy…. Recent research suggests that following the Atlantic diet, which is similar to the Mediterranean diet, may help prevent metabolic syndrome and other….

A new study showed that a Mediterranean or MIND diet improved women's cognitive health during midlife. The study of twins found that those…. My podcast changed me Can 'biological race' explain disparities in health?

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What are the best foods to eat for energy? Sometimes getting too much sleep can lead to less energy throughout the day. Finding a good sleep routine is the best way to use sleep to improve your energy.

Deviating from this routine, whether by getting too much or too little sleep, can confuse your body and leave you tired. Also, consider not just the amount of time you spend sleeping but your sleep quality as well.

Reducing screen time has been suggested for improving sleep quality. This one may be more difficult for those with a sweet tooth, but it will be worth it once you start feeling more energized.

Many processed foods, even items marketed as health foods, include large amounts of added sugar. This added sugar will give you a quick burst of energy that will quickly deplete. Instead, try reaching for naturally sweet alternatives — like fresh or dried fruits — to enjoy an energy boost that lasts.

This may be a sign something else is going on that needs to be addressed by a medical professional. Mental health struggles like depression can leave you feeling completely drained of energy.

Other health concerns, such as anemia and thyroid dysfunction, can lead to feelings of low energy and lack of motivation.

A blood test can help identify any of these other issues that may be causing low energy levels. Undergoing an IV treatment is one of the best ways to gain energy fast.

The Energy and Focus IV Drip Package from Mobile IV Medics is a natural way to give your body the vitamins, nutrients and antioxidants it needs to produce energy. Registered nurses from Mobile IV Medics will come right to your home for treatment, and each package can be personalized to your needs.

Upgrade your IV solution through the various add-ons we offer , such as vitamin D, magnesium and anti-nausea medicine. When you need a quick, easy and natural way to alleviate symptoms of low energy, choose our Energy and Focus IV Drip Package.

This IV mixture contains the natural nutrients and vitamins your body needs for a boost of energy that lasts. No more relying on sugary drinks for extra energy! Our dedicated registered nurses make the process easy by coming to you.

Contact us today to learn more about our offerings and the best treatment plan for you. These seven tips can help boost your focus for an energy-filled day: Jump Ahead: 1.

Exercise Regularly 2.