With the frenzied activities during the day coupled with the countless things that seem to need your immediate attention all at the same time, it is very easy to get tired up to the point of exhaustion.  During a particularly harried day at the office, for example, all the frantic goings-on may just sap up your energy and drain you – and it’s not even mid-day yet.

Sometimes, all you want to do is scream, get up from your desk, storm out of the office and not look back. But needless to say, you cannot just do that.

The good news is that, there are simple ways of coping with the low levels of energy brought about by the stress-inducing factors in your life.  In order to help you, I listed down six ways for you to supercharge your energy levels – the natural way, of course.

1. Take a nap

According to a study which was conducted at London’s University of Surrey, people who take a nap in the afternoon may have higher levels of energy compared to those who do not. Susan Venn, the study’s lead author, and her team said that simply by taking a nap every day, the person is allowed to rest coming out more energized and alert.  As a result, a person’s productivity level is enhanced.

Taking a nap should not be viewed as being lazy.  In fact, it is owning up to your responsibility to provide your body with the rest that it needs.  Set aside a few minutes each day for a quick shut-eye.  Close the door to your office and temporarily drift away from the hustles and bustles of the outside world.

2. Get into the habit of daily exercise

Researchers from the University of Georgia found great evidence showing that doing regular exercise plays an important role in reducing fatigue and in increasing a person’s energy levels.  Professor Patrick O’Connor, a co-director of the exercise psychology laboratory of the University of Georgia, together with Rod Dishman, a kinesiology professor and the study lead author, Tim Puetz, analyzed 70 controlled, randomized trials that involved 6,907 participants.  Results revealed that 90 percent of the studies corroborated the same finding: that sedentary people who started doing regular exercise reported improvements in fatigue compared to those who did not exercise.  The results of the study were published in the Psychological Bulletin journal.

Previous studies have revealed that exercise helps significantly increase the levels of mood-enhancing and energy-promoting neurotransmitters in the brain of animals such as serotonin, norepinephrine and dopamine.

Sure, an energy bar or a sports drink may be the “in” thing nowadays.  Some people have come to depend on these to get through the day.  But you really don’t have to spend a cent. It simply entails lacing up those rubber shoes, going out, and doing brisk walks or jogs each morning.  Then you’ll get that spark of energy that you really want.

3. Avoid energy drinks and refined sugars

You may have relied on energy drinks for your energy needs.  If so, it’s time to stop – now.

Energy drinks are loaded with sugar and fructose.  You may report feeling energized after guzzling down a bottle of energy drink. True, but the buzz is not intended to stay for a long time.  High amounts of sugar will rapidly stimulate your nervous system, and this is the cause of your high energy at first.  But when the sugar starts to be consumed, you will be left feeling more tired and less energized than you began with.

Furthermore, refined sugars and those that are found in energy drinks, when taken regularly, have the potential of causing dental health problems.  Bacteria will start to thrive in the mouth causing oral problems such as cavities and halitosis, or bad breath.

4. Drink plenty of pure water each day

Water keeps you hydrated. But nowadays, you are faced with a plethora of choices – yes, even when it comes to water.  The list includes sterile water, spring water, sparkling water, purified water, mineral water among others.  But the best type of water? Pure water, of course!

Pure water does not contain minerals, salt, sugar and bubbles – just plain, simple, clear water.  This helps flush out toxins from the body which, when left to accumulate, can stimulate disease formation.  Water helps improve energy levels since most bodily functions are dependent on water – it cleanses the colon, it hydrates the skin, it lubricates joints, it helps keep metabolism rolling and it is basically needed for proper cell functioning. A poorly-functioning cell will manifest as poor energy levels – breathing becomes laboured, fatigue sets in, the person becomes sleepy, concentration is affected, productivity is lessened.

5. Consume low glycemic foods such as fruits, whole grains and nuts

The glycemic index ranks carbohydrates according to the effects that they exert on a person’s blood sugar level. Foods that have high glycemic index causes a rapid increase in the sugar levels present in the blood which, as previously mentioned, can provide a burst of energy for short-time use.  Low glycemic foods, on the other hand, release glucose more slowly and steadily.  This helps sustain long-term energy requirements.

Examples of foods with low glycemic index are tomatoes, spinach, lettuce, celery, cabbage, broccoli, kidney beans, asparagus, pomegranates, plums, pears, peaches, lemons, kiwis, cherries, blueberries, apricots and apples.  Nuts such as Brazil nuts, walnuts, regular peanuts and almonds are also good choices.  Whole grains with low glycemic index are Bulgur, Quinoa and Barley.

Avoid eating foods that have high glycemic value.  Foods to avoid are processed foods; fried, fatty foods; and sweets.

6. Supplement with CoQ10, B-complex and amino acids

The compound Coenzyme Q10, or CoQ10, is naturally found in the mitochondria of cells – a part responsible for producing energy.  CoQ10 is important in the production of adenosine triphosphate (ATP) which provides the cells with energy.  As such, CoQ10 provides the body with its much-needed energy. Also, amino acids are known to be the building blocks of muscle tissue and protein. These are catabolyzed for energy.

The B-vitamins are essential for longer and vigorous life.  Each of the eight B-vitamins provide different health benefits.  But B2 or Riboflavin; B3 or Niacin; B5 or Pantothenic Acid; and B12 or Cobalamin are all needed for the production of energy and utilization of oxygen.

While some may be produced inside the body, it is best to take supplements of amino acids, B-complex and CoQ10 to ensure that the body has enough levels of each of these important substances.

Sources
sciencedaily.com
edrinks.net
alterni.com
the-gi-diet.org
umm.edu
vitamins-nutrition.org