Six Quick and Healthy Ways to Increase Energy

WASHINGTON — We’re all familiar with the mid-afternoon slump. Time drags, your eyelids droop, you lose focus and your remaining energy dwindles. While reaching for another cup of coffee to power through the rest of your workday is understandable, it could hurt more than help.

There’s nothing wrong with a caffeine boost, but it burns out quickly. Caffeine consumption late in the day can affect your sleep and contribute to the cycle of tiredness. Here are some ways to keep your energy level up and increase your energy fast. 

How to Stay Energized

Life is full of responsibilities that require you to be at your best. Taking the time to carve out some healthy habits can help you stay energized and alert. 

• Prioritize Sleep: The American Academy of Sleep Medicine recommends sleeping seven to nine hours per night for optimal health. Lack of sleep can decrease cognitive performance and energy. 

• Stay Hydrated: Drinking enough water affects your brain. Even being slightly dehydrated can decrease your energy levels.

• Eat Nutrient-Dense Foods: Eat a diet rich in foods that provide sustained energy levels and contain energy-boosting vitamins, minerals and other nutrients.

• Exercise Regularly: Regular exercise sends oxygen and nutrients throughout your body, boosting your cardiovascular system. Exercise also leads to better sleep.

• Reduce Stress: A Journal of Sleep Research study showed stress and anxiety can cause insomnia and sleep disruption. Manage stress through meditation, socialization or consulting a mental health professional.

• Alcohol in Moderation: Excessive alcohol consumption causes dehydration and affects your sleep. It can also increase anxiety and depression. 

• Get Routine Bloodwork: There may be underlying factors to your fatigue. See your doctor regularly to check on any issues which may be affecting your energy level.

Healthy Energy Boosters

We know staying on top of these healthy habits is not always possible. Life gets in the way. Here are six things you can do in the moment to power up the rest of your day.

Nature’s Energy Drink

Grab a glass of nature’s energy drink — water. Our bodies consist of 60% water; we need it for all bodily functions. Research shows that slight dehydration affects your brain: it reduces alertness and mood and increases fatigue.

Try to have caffeinated beverages in the morning. Caffeine has a half-life of five hours and the effects can last longer. Drinking caffeine late in the afternoon can disrupt your sleep and leave you lethargic the following day.

Eat Healthy, Energizing Food

Eating throughout the day provides energy, and your food choices can make a difference. There’s nothing wrong with having a sweet treat, but sugary foods will only give you a short burst of energy. They spike your blood sugar and burn out quickly.

When it’s lunchtime, choose foods with complex carbohydrates like whole grains. These gradually affect your blood sugar and provide more sustained energy throughout the day. Include healthy fats and protein in your meals as well.

Choose foods with magnesium for a pick-me-up snack. Magnesium plays a role in energy production and can help you feel more awake. Almonds and cashews have magnesium and healthy fats. Add dark chocolate with a high cacao percentage for a boost.

Stand Up and Stretch

Sitting for long hours at your desk with poor posture can lead to pain, discomfort and poor blood flow which can make you feel tired. Take frequent breaks from work to stand up and stretch.

Stretching gives you a natural burst of energy. It increases blood flow and improves circulation. Activating your muscles in a stretch increases your heart rate. Focusing on feeling a stretch gives you a mental break from your day, allowing you to feel present and energized, ready to get back to your tasks.

Get Your Heart Rate Up

If you have the time, get your heart rate up beyond a quick stretch. Take a walk on your lunch break or walk or jog in place. If you work from home, listen to music and dance. Increasing your heart rate and blood flow sends oxygen and nutrients to your brain, which can help you feel awake.

Take 10 Deep Breaths

Stress reduction is key to feeling energized. Try breathwork for stress management — it’s quick and easy to do during your day. Research shows that slow, controlled breathing can relax your nervous system, improve heart rate variability, and decrease stress. 

When you’re feeling exhausted, take 10 deep breaths. It helps you focus on the present moment and may reduce anxiety, leaving you more alert.

Try one of the following breathing techniques: 

• Inhale through your nose for four seconds, hold your breath for four seconds, and exhale from your mouth for four seconds. Repeat for 10 rounds. 
• Inhale through your nose for four seconds, and exhale from your mouth for five seconds. Repeat for 10 rounds.

Power Nap

It may not be possible for you to nap in the middle of the day but, if you can swing it, a 20-minute power nap can help you wake up.

A 2021 meta-analysis of several studies shows that an early-afternoon “power nap” can increase alertness and improve cognitive performance. 

Wake Up and Stay Up

We need plenty of energy for our busy and demanding lives. Take the time to implement healthy habits like getting enough sleep, eating well, exercising regularly and managing stress to boost your overall energy levels. 

When you hit a slump during the day, try one of our natural tricks: drink water, eat a magnesium-rich snack, stretch, get your heart rate up, take 10 breaths or take a power nap.

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