Top 10 Ways to Boost Your Energy


Everyone is familiar with all-out energy drain — that exhausted day (or
night) when no matter how enticing that new movie, fabulous shoe sale, or
friendly barbecue, we just can’t psych ourselves up to go.

What can be harder to recognize is a low-grade energy drain. In this case,
you may not necessarily feel the classic signs of exhaustion — like achy
muscles or that all-over tired feeling. What you do experience is an increasing
lack of get-up-and-go for many of the activities you used to love.

“You may also find it harder to concentrate on tasks, and, eventually, you
can also find your patience grows short and your level of frustration rises,
even when confronted with seemingly simple challenges,” says New York
University nutritionist Samantha Heller, MS, RD.

If this is starting to sound familiar, take heart. Energy zappers are all
around us, some obvious, some hidden. The good news: There is a way around
almost all of them.

To this end, we asked health experts to help compile this list of the top 10
energy boosters. Try one, two, or all 10, and you’re bound to see your energy
levels soar.

Top 10 Energy Boosters

1. Increase Your Magnesium Intake

Eating a Nutrition Research Center in
Grand Forks, N.D., women with magnesium deficiencies had higher heart rates and
required more oxygen to do physical tasks than they did after their magnesium
levels were restored. In essence, their bodies were working harder which, over
time, says Heller, can leave you feeling depleted.

The recommended daily intake of magnesium is around 300 milligrams for women
and 350 milligrams for men. To make sure you’re getting enough, Heller

  • Add a handful of almonds, hazelnuts or cashews to your daily diet.
  • Increase your intake of whole grains, particularly bran cereal.
  • Eat more fish, especially halibut.

2. Walk Around the Block

While it may seem as if moving about when you feel exhausted is the quickest
route to feeling more exhausted, the opposite is true. Experts say that
increasing Mental Health found
that a 60-minute “power nap” can not only reverse the mind-numbing effects of
information overload, it may also help us to better retain what we have

4. Don’t Skip romance novel, or
even just talking on the phone.

“Whatever is relaxing for you will reduce tension and that will help
increase energy,” says Baard.

6. Drink More Water and Less Alcohol

You may already know that it’s easy to confuse signals of sleep, try cutting
down on alcohol during the evening hours.

‘While alcohol initially helps you fall asleep, it also interferes with deep
sleep, so you’re not getting the rest you think you are — even if you sleep a
full eight hours,” she says.

By cutting down on alcohol before bedtime, you’ll get a better night’s rest,
which is bound to result in more energy the next day.

7. Eat More Whole Grains and Less Sugar

The key here is keeping blood sugar balanced so energy is constant.

“When you’re eating a sweet food, you get a spike in blood sugar, which
gives you an initial burst of energy,” Heller says. “But that’s followed by a
rapid drop in blood sugar, which in turn can leave you feeling very wiped

Do that enough times a day, she says, and by evening you’re feeling

“But, if you eat a lot of whole grains, which provide a slow and steady
release of fuel, your energy will be consistent and balanced, so by day’s end
you’ll feel less tired,” says Heller.

Indeed, a study published recently in the American Journal of Clinical
found that eating more whole grains helped increase the body’s
sensitivity to , allowing for that slow and steady release.

8. Have a Power Snack

Power snacking is more than just eating between meals, Ayoob says. He
suggests a treat that combines
a little fat and some fiber — like peanut butter on a whole-wheat cracker, or
some yogurt with a handful of nuts.

“The carbs offer a quick pick-me-up, the protein keeps your energy up, and
the fat makes the energy last,” he tells WebMD.

9. Make It a Latte

Pair a quick hit
with the sustaining power of protein by having a low-fat latte instead of just
a cup of coffee, advises Ayoob.


10. Check Your Thyroid Function and
Complete Blood Cell Count

It certainly won’t provide an instant boost. But if you’re constantly low on
energy — especially if you feel sluggish even after a good night’s rest —
Heller says you should talk to your doctor about a blood test for thyroid
dysfunction as well as .

“>childbirth and
frequently during the perimenopause
— but a simple blood test can verify if this is your problem,” says Heller. If
you’re diagnosed with low thyroid function, can bring
your body back up to speed.

In anemia, says Heller, a reduction in red blood cells can mean your body
isn’t getting the level of oxygen necessary to sustain energy. So, you tire

,” says Heller.