Get enough sleep. You know that getting enough sleep is important, but how often do you sacrifice a few hours of shut-eye in favor of crossing one more thing off your to-do list? According to the Better Sleep Council, 26 percent of women have difficulty sleeping, and many admit to losing zzzs due to worrying about family issues and finances. The result: They feel moody, as well as less alert and less energetic.
Find your sweet spot. Acupressure techniques can be natural energy boosters, according to researchers at the University of Michigan, in Ann Arbor. Applying pressure to key points on the body stimulates the nerves that regulate attention and alertness. Kornblatt suggests pulling on your ears – a practice touted in acupressure and craniosacral massage. (Start by gently tugging around the ears and lobes, then move up the tops of the ears and back down the sides.)
Research also shows that the acupressure point in the center of the top of your head can have a huge impact on pumping up energy. To find the point, place your thumbs on the tops of your ears, and stretch your hands up until your middle fingertips meet at the top of your head. Tap on this spot lightly for a few minutes while taking deep breaths, and feel the results.
Break a sweat. Regular exercise is good for much more than just losing weight. The National Institutes of Health also promotes exercise as an effective way to gain energy. Aim for 30 minutes a day. Can’t spare a half-hour? Research published in the journal Health Psychology found that 10 minutes of exercise can improve mood, increase energy and reduce feelings of fatigue.
The next time you’re dragging, walk around the block, go for a short bike ride or swim a few laps in the pool. The energy boost you get from exercise will be far more effective than the short-term effects of caffeine or sugar.
Chug some H20. Believe it or not, dehydration is a major cause of fatigue. Water makes up about 80 percent of the brain and is an essential element in neurological transmissions. When you’re dehydrated, your blood is thicker and travels more slowly to the brain to deliver oxygen.
To avoid feeling sluggish from a lack of fluids, aim for eight glasses of liquid a day. “Water is the best choice because it has no calories, but decaffeinated coffee, natural fruit juice, herbal tea – even zero-calorie sodas – count toward your overall fluid intake,” notes Moores. “The most important thing to remember is to avoid liquids that have a lot of sugar, such as smoothies, because the energy gains are only temporary.”
Talk to yourself. Positive self-talk plays a huge role in your energy level. Having a personal mantra, such as “It’s going to be a great day!” can put a positive spin on your outlook. Tape an inspirational quote to your refrigerator, or look at yourself in the mirror and admire your favorite facial feature. On the days when you’re in pain, repeat the phrase “I’m strong enough to get through this.”
Staying positive, says Dr. Orloff, is the very best thing you can do to boost your energy and promote good health.”
Avoid energy vampires: 4 energy boosting tips
Want to feel energetic all day long? The trick is to do things that ramp up your energy and steer clear of the ones that suck it all away and make you feel drained. Eliminate these energy vampires, and watch your vitality skyrocket:
Caffeine. Drinks such as Red Bull, Full Throttle and Mountain Dew are loaded with caffeine. Even coffee and regular sodas contain enough to give you a buzz. It’s true that a little bit of caffeine can provide a burst of energy, but it doesn’t last long. Drinking caffeinated beverages after lunch also can affect the quality of your sleep, leaving you without much energy the following morning.
Sugar. Eating too many high-sugar foods, such as candy bars, soda and ice cream, can cause your blood sugar to drop, making you want to curl up for a nap. These foods also are filled with empty calories, so you won’t feel full for long. If you’ve got a sweet tooth, choose snack options that contain natural sugars – such as fruit – for a lasting lift.
Energy bars. Contrary to their name, energy bars are not the best source of energy. Many are highly processed and high in calories, making them inferior to other snacks, such as nuts, cheese and crackers. “Avoid energy bars that are filled with gooey ingredients. They might sound tasty, but they aren’t that healthy,” says Sue Moores, a St. Paul, Minn.-based registered dietitian and spokesperson for the American Dietetic Association. “If you must have an energy bar, choose one that has 10 to 15 grams [g] of protein, 2 to 3 g of fiber and fewer than 300 calories.”
Television. Curling up on the couch to watch TV might seem relaxing, but the opposite actually may be true, says Sondra Kornblatt, co-author with Susannah Seton of 365 Energy Boosters (Conari Press, 2005). “Television entertains us, but it doesn’t relax us,” she says. “We have to make a lot of decisions when we watch TV – ‘What show should I watch?’ ‘How do I feel about the characters?’ ‘Is there something else on?’ ‘Do I want to eat the snack I just saw advertised?’ Those thoughts are exhausting. You’ll have more energy if you turn off the TV and go for a walk instead.”
