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9 tips to boost your energy - naturally - Harvard Health

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.

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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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Get More Sleep

Lack of sleep can result in you feeling lethargic, grumpy and tired. If you often feel this way, you may want to consider whether you’re getting enough sleep.

Try and aim for around 7 hour...

Reduce Stress

Feelings of stress can mean that you struggle to concentrate, experience racing thoughts, difficulty switching off and tiredness.

Strategies to improve your energy levels include taking some time for yourself to relax, reading or going for a walk.

Move More

One study found that sedentary people with persistent, unexplained fatigue decreased their tiredness by around 65% just by regularly participating in low-intensity cycling.

Get up and move your body like brisk walking or cycling to boost your energy levels.

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Change Your Diet

Eating lots of protein is essential for staving off fatigue, especially early in the day when your cortisol levels are high.

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Clean Out Your Gut

If you're frequently tired or feel bloated, you may want to get your gut in shape:

  • Avoid aspirin. 
  • Cut out alcohol for a month. 
  • Avoid aspartame. This artificial sweetener is a pro-inflammatory. It acts like "a film inside your colon."
  • Drink about eight glasses of water daily.

Get Better Sleep

To get better sleep, improve your bedroom hygiene.

  • Get the television out of the bedroom. 
  • Go to bed and get up at the same time every day.
  • Keep the bedroom cool to help you fall asleep.
  • If you have trouble falling asleep, get up and leave the room until you feel tired.
  • Never exercise after 4 pm.

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Creating a sleep-inducing environment:

  • Turn the temp between 60 and 72 degrees.
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