Tips to Boost your Energy during the Day

If you’re someone who finds yourself sluggish, or even ready for a nap in the middle of the day, you’re not alone. Many people struggle to have enough energy to keep them alert and productive throughout the day.

The key factor in finding a solution for more energy may be adding simple changes to your normal routine or lifestyle.

Here are some ways to help battle fatigue and boost your energy levels.

• Protein for Breakfast and Lunch

Although carbohydrates and fats may give you a faster burst of energy compared to protein, it doesn’t last long. Foods rich in protein, on the other hand, will take longer to digest providing your body with energy over a longer period of time which will help to boost your energy levels throughout the day. It’s best to include protein for both your breakfast and lunch meals , such as eggs, nuts, or protein shakes for breakfast, along with a piece of lean meat, fish, and Greek yogurt for lunch.

• Low Glycemic Food

Starting the day off with low glycemic food levels should leave you with higher energy levels during the day by keeping your sugar levels more steady. The foods with a lower glycemic index include bran cereals, nuts, brown rice, whole wheat bread, prunes, cherries, and plums.

On the other hand, food which has a higher glycemic index can frequently cause unsteady spikes in blood sugar levels which can rise and then drop lower causing you to feel more tired and sluggish. It’s important to remember any significant changes in your energy levels that include dizziness, or fainting, may indicate a more serious medical condition and should be discussed with your doctor.

• Stay Well Hydrated

If you aren’t getting enough water and other liquids, dehydration may be a factor contributing to your decrease in energy. To keep that sluggish feeling from creeping up on you during the day increase your fluids by drinking plenty of water to stay well hydrated.

• Exercise

Your cardiovascular system needs regular exercise to maintain and keep your heart and lungs to work efficiently. When your body is in good physical health you will also have more energy throughout the day.

• Eat Smaller Meals More Frequently

Sometimes waiting too long between meals can  zap your energy before the day is over. Try eating smaller meals more frequently during the day to help keep you energized all day long. For example, in between a light breakfast of bran cereal and protein rich food for lunch, include eating a mid-morning snack, for example a small handful of nuts, such as almonds, walnuts, or pistachios may be just the energy boost you need. Between  lunch and dinner you may try eating another snack of light fruit, or some Greek yogurt.

• Keep Regular Sleep Patterns

When your body’s natural clock of sleep rhythm gets off its normal pattern, you may find yourself getting more tired during the day. To help prevent this from happening it’s best to go to sleep and get up in the morning at the same time each day, including weekends.

Making simple changes in your diet and sleep habits can help boost your energy for the entire day.