Our energy levels dip at certain points in the day depending on our circadian rhythms. It makes it harder for us to focus on tasks and some even get cranky when this happens. Here is a list of some energy boosters that might be able to help you during the energy slump:
- Fresh fruits – fresh fruits are nature’s portable healthy snacks that are not only filled with fiber and nutrients but are great energy boosters as well. If you’re going through a midday slump, try eating a banana or an apricot. They are filled with B vitamins and potassium that help promote sustained energy and muscle function. In fact, pai your banana with low-fat milk or yogurt for an energy combo packed with fiber and protein.
- Unprocessed food – that cheeseburger and fries combo may increase your energy levels for now but the crash will leave you drained shortly after. It is the same with other processed foods such as canned goods, candy, boxed meals and other foods filled with preservatives, sodium, and trans fat. Your best bet is to stick to unprocessed food which, pound for pound, gives you more nutrition value than quick fix meals.
- Magnesium – magnesium is needed to facilitate more than 300 biochemical functions in your body – including the breakdown of glucose into energy. Low magnesium levels mean a drop in energy. That’s why if you feel a little low in energy for more than a few days, it could be that your magnesium levels have dropped and you need to increase your magnesium intake. The recommended daily intake (RDI) is 300mg for women and 350mg for men.
- Nuts and seeds – speaking of magnesium, you can get that and more from eating a handful of nuts and seeds such as almonds, hazelnuts, cashews, chia seeds and pumpkin seeds. Adding nuts and seeds to your diet will boost your mineral and fiber intake and help sustain energy levels.
- Power naps – ah, the power nap. What is the recommended amount of sleep that counts as a “power nap?” Amerisleep recommends 20 mins: “A 20-minute power nap is best for your body and mind. You wake up feeling more alert and refreshed. Sleeping more than 20 minutes can make you feel sluggish, groggy, and more tired than before you napped, but if you have time, you may sleep for 90 minutes to complete a full sleep cycle.”
- A short walk – you may feel that more movement will drain you of your energy but the reverse is true. A short walk 10-minute around the block will help you feel refreshed and revitalized. The effects last for 2 hours, just enough time to get you over the midday energy slump.
- Not skipping meals – especially breakfast as it provides a jolt of fuel that sets the energy for the day.
- Reduce stress – stress is one of the biggest energy zappers. It also wrecks your immune system and makes you susceptible to illness. You uts can’t win with stress. We all have stressors but the key is to manage them to a level that doesn’t zap our energy out. A tiny amount of stress is actually good to keep us on our toes but chronic levels of sustained stress erodes our energy levels and affects other bodily functions. So try to keep your stress levels low.
- Less sugar – sugar has become the new enemy. This white crystal is the new culprit for all kinds of not-so-good things, from insulin resistance, diabetes, obesity, to impaired concentration and memory. Aim to eat more whole grains for a slower and more steady release of fuel instead of eating sugary foods that provide short bursts of energy followed by a rapid crash that can leave you feeling drained.
- Caffeine – too much caffeine will leave you feeling wiped out, so be careful about your caffeine intake. However, small amounts of caffeine can provide you with just enough jolt of energy. And if you make it a latte, all that milk turns your coffee into a protein drink that not only provides extra energy but a calcium boost as well.
What are your energy booster go-tos? Share them with us in the comments. Remember to work smart and be a blessing to someone today. Stay safe and healthy!
Written by Jaie O. TheHelp