Many people will look for a sugary snack or a caffeinated drink as tiredness occurs during the day. Whilst these activities may lead to a quick, fast burst of energy, the crash can leave us feeling much more exhausted afterwards. Let’s look at better and healthier ways of raising energy levels.
1) EAT BREAKFAST: Studies have found that there is less exhaustion and fatigue found in those eating breakfast than in those who miss it. Avoid white flour / sugary options, such as donuts. Instead, consider fruit and fibre-rich foods, such as oatmeal, that help maintain satiety longer.
2) EXERCISE: A quick 5- to 10-minute walk or quick burst of exercise can increase blood flow to the brain and improve cognitive function.
3) SING/TALK: Singing activates different brain pathways which can boost emotions as well as reduce levels of stress hormones. Try it while driving or feel those eyelids falling at any moment, but maybe NOT at an office meeting! Speaking activates brain regions like music, making us more alert.
4) DRINK WATER: Feeling lethargic is one common dehydration symptom. Try drinking water during the day (such as eight 8-oz. glasses a day), as some doctors also suggest you might still be in a moderate state of dehydration. Hunger can often be mistaken for dehydration, which may also hinder cognitive function and increase the likelihood of headaches.
5) SUNSHINE: Spending time in the sun stimulates the development of vitamin D which boosts energy. A new research found that sunlight exposure during the workday not only resulted in healthier sleep but also increased cognitive test results.
6) SNACK: Start consuming almonds and peanuts which are rich in magnesium and folic acid and are important for the development of energy and new cells. Consuming protein and slow-burning carbs with fresh berries like bananas, peanut butter, or granola will also help control blood sugar levels. A scented spice, like cinnamon or peppermint, can even combat tiredness and make us more alert.
7) LAUGH: Listen to comedy or think about a recent funny encounter and laugh out loud, if possible — it’s incredible how it stimulates those centres of the brain to give you a boost of energy.
8) GET MORE SLEEP: It seems obvious but it’s unhealthy to sleep less than seven hours a night because it decreases the energy resource that you have available during daytime. Sleep quality is also crucial so we recommend a sleep test to assess for sleep apnea, if you toss and turn or wake up a lot at night.