Mental energy boosters -
But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep.
And once you do fall asleep, its addictive power can kick in and awaken you with cravings. If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping.
This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here's how to do it:. Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.
Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes.
Proteins and fats have glycemic indexes that are close to zero. Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.
One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday.
Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down. What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities?
It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue. For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.
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Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Keeping a food journal can help you identify patterns of hunger and dips in energy.
There is a lot of confusion about carbohydrates and many people think carbs are the enemy," she says. They may provide a quick jolt of energy, but leave you in a slump shortly thereafter.
Drink up! Dehydration can decrease your mental and physical performance. Aim for at least eight 8-ounce glasses of water each day. Best exercises for more energy Work up a sweat. Therefore, by exercising on a daily basis, you can have more stamina, a healthier mindset and most importantly, a healthier cardiovascular system.
Become a cardio enthusiast. Research indicates cardiovascular exercise may have the biggest energy-boosting effect. Related Stories. How trans fat affects brain function. How to manage pain at home. How much water is enough water? View all related stories.
Research has shown that eating frequent helps increase alertness. Snacks that create lasting energy contain lean protein and fiber-rich carbs.
Here are some examples:. Keep in mind that drinks with added sugar, such as energy drinks and soda, can give you short-term energy. You may have a drop in energy after an hour or so and feel more tired than before. Yoga breathing techniques, called pranayama, can affect your mind and increase energy.
Research has found that fast and forceful exhales improve reaction time. At the same time, slow and mindful breathing alleviates anxiety. Try a fast breathing technique known as " kapalabhati," or the breath of fire:. When possible, try waking up and going to bed at the same time each day.
Humans are creatures of habit, so a routine can help keep your energy up during the day and wind down at bedtime. 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.
Hoosters more boosgers The key booosters boosting energy is making healthy, lasting lifestyle Mental energy boosters. Move more. Mental energy boosters the short term, increasing your physical activity to increase your energy seems like the opposite of what you should be doing. But in the long term, it works. Just start where you are and do more.Video
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