How to increase your energy levels

Commuting to work, family commitments, life changes, meetings, illness...Juggling work and personal lives can leave even the most energetic individual exhausted. Do 24 hours seem too few to fit a day's work into? Well, recharge your batteries and rediscover your zest for life by following these steps.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Time
• Determination

1. For many of us, just hearing that percolater in the morning makes us perky. A cup or two of coffee each day will help give you the boost you need. Caffeine is a chemical which blocks adenosine that can interfere with energy boosting neuro-transmitters. Unfortunately, just a few hours without caffeine can cause withdrawl symptoms, including fatigue, to kick in, so watch your intake!
2. Get a high-quality sleep experience. Use an eye-mask or install blackout curtains in your bedroom to stop light from disturbing your sleep. If you live in a noisy area, ensure all windows are shut before sleeping and if necessary use earplugs.
3. Water is an essential part of any plan to boost energy, so make sure you get your 8 glasses a day. When the body is dehydrated, it generates energy less efficiently. A study at Tufts University found that just a 1-2% drop in your water levels can impair your thinking. If you find 8 glasses hard to stomach, increase water-rich foods in your diet, such as watermelon, cucumbers or soups.
4. Go fishing! If you want to be more mentally alert, ensure your diet is rich in Omega 3 and Omega 6. Also known as essential fatty acids, they can be found in foods including: oily fish, nuts, seeds and avocados.
5. Stretch away those afternoon yawns! Regular stretching will help with flexibility and muscle tone but it has also been shown to keep the brain's arteries open and unclogged. 15% of our blood flow occurs within the brain, so maintaining a well-oxygenated flow there will help keep lethargy at bay.
6. Ditch the junk food! Foods high in saturated fats are disastrous for your cholesterol levels and your waistline and they can lower the amount of oxygen in your bloodstream causing you to feel sleepy after eating.
7. Fit in 30 minutes of cardiovascular or aerobic exercise each day. It will help increase blood and oxygen flow within your body, increasing energy levels. Regular exercise is also a great way to help your body cope with stress levels too!
8. Give your body a boost by relaxing! Meditation can help reduce stress by helping mind and body to relax. A University of Oregon study found that it also helped increase participants' alertness levels.
9. Keep your blood sugar levels steady by eating 5 small meals each day. Larger meals often leave the diner feeling sleepy afterwards as the sugar levels stabilise.