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9 tips to boost your energy - naturally - Harvard Health

Exercise

Exercise gives your cells more energy to burn and circulates oxygen. Exercising causes your body to release stress hormones that in modest amounts can make you feel energized.

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9 tips to boost your energy - naturally - Harvard Health

9 tips to boost your energy - naturally - Harvard Health

https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally

health.harvard.edu

9

Key Ideas

Control stress

Stress-induced emotions consume huge amounts of energy.

Talk with a friend or relative, join a support group, or see a psychotherapist to help diffuse stress.

Lighten your load

Overwork is one of the main reasons for fatigue. It can include professional, family and social obligations.

Try to streamline your list of "must-do" activities. Set your priorities and pare down the less important tasks. Consider asking for extra help.

Exercise

Exercise gives your cells more energy to burn and circulates oxygen. Exercising causes your body to release stress hormones that in modest amounts can make you feel energized.

Avoid smoking

Smoking 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.

Restrict your sleep

  • Avoid napping during the day.
  • The first night, go to bed later than normal and get just four hours of sleep.
  • If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
  • As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights.

Eat for energy

Eating small meals and snacks every few hours can reduce your perception of fatigue because your brain needs a steady supply of nutrients.

Eat foods with a low glycemic index to help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. Proteins and fats have glycemic indexes that are close to zero.

Use caffeine to your advantage

Having a cup of coffee can help sharpen your mind, but you have to use it judiciously.

Coffee can cause insomnia, especially when consumed in large amounts or after 2 p.m.

Limit alcohol

Avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Avoid a five o'clock cocktail if you want to have energy in the evening.

If you're going to drink, do so when you don't mind having your energy wind down.

Drink water

If your body is short of fluids, one of the first signs is a feeling of fatigue.

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