My Digitized Thoughts - Ramen Mukherjee ...

Overview

A busy life can sometimes leave you feeling like a car that has run out of gas. Coffee, energy drinks and various supplements promise to give you the boost you need, but relying on these products for energy could leave you more fatigued in the long run. If you need more energy to get through your day, look at changes you can make in your lifestyle that will pay off in more pep and better health.

Step 1

Add more fresh fruits and vegetables to your diet. These foods contain vitamins and minerals that can give you a natural energy boost. But they don't contain simple carbohydrates or refined sugars that can slow you down.

Step 2

Eat more frequent, smaller meals. Think of it as keeping your tank filled with energy reserves that you can draw on. Harvard Health Publications recommends eating every few hours, balancing fruits, vegetables, whole grains, lean protein, dairy and good fats such as olive oil, avocados and nuts. Avoid simple sugars like candy bars, which can give you a quick boost, then leave you more tired than before.

Step 3

Sleep. The Centres for Disease Control and Prevention notes that adults need seven to nine hours of sleep every night, yet as many as 70 million Americans don't get enough sleep. Adequate sleep can leave you feeling refreshed and energized. Try going to bed at the same time every night and getting up at the same time to establish a routine. Make your bedroom as comfortable as possible and block out distractions with earplugs, a sleep mask or a white noise machine.

Step 4

Deal with stress. Not only can stress in your life make it more difficult to get adequate sleep, but stress itself can induce fatigue. Some people find an outlet for stress in a hobby or physical activities. Others use meditation, prayer or journaling to deal with stress in their lives. If you are under extreme stress or feel overwhelmed or unable to cope, consult a physician or counsellor for professional help.

Step 5

Drink water. Fatigue may be a sign of dehydration. The National Academy of Sciences recommends adult males drink 13 cups of fluid a day, and women consume 9 cups of fluid. This is the total of all fluid consumed during the day, not just water. One good rule of thumb is to drink enough water that your urine is almost clear. Limit caffeinated drinks such as coffee and tea, since the caffeine can have a dehydrating effect, and interfere with sleep. McKinley Health Centre at the University of Illinois notes that 300 mg of caffeine daily is considered moderate consumption. This is about the amount in three cups of coffee. If you're having trouble sleeping, experiment with cutting back on caffeine.

Step 6

Exercise. Exercise relieves stress, revs up your heart and helps you sleep better at night, all of which can lead to more energy. When you exercise, your heart beats faster, your lungs take in more oxygen, and you improve circulation. The Centres for Disease Control and Prevention recommends adults get at least 2 1/2 hours of moderately brisk exercise every week. This can be half an hour a day five days a week or 10 minutes at a time scattered throughout the week. If you find yourself feeling tired in the afternoon, a brisk walk or a run up a flight of stairs could return you to full alertness.

Step 7

See your doctor if these lifestyle changes don't relieve your fatigue. You may have an underlying medical condition, such as a thyroid condition, that is leaving your drained. Treatment could restore your energy.

Things You'll Need

• Fruits and vegetables ,Earplugs ,Sleep mask ,Noise ,machine Water

credits - http://www.livestrong.com/article/361782-how-to-boost-your-energy-levels/