Effective Ways to Boost Your Energy Levels — Try Them Today!
Do you have moments where you just woke up, but you’re already yawning and sleepy before facing the day? Do you have moments where you need to snap out from daydreaming because you need to focus at work? These symptoms all point to low energy levels. These health experts share the reasons behind your low energy and what you can do to boost it.
Problem: Eating the Wrong Lunch
We all know that breakfast is the most important and crucial meal of the day. It sets your pace as you face the day, so you need to have a healthy and nutritious meal to start your day right. While this is true, the registered nutritionist Rhiannon Lambert warns you shouldn’t take your lunch for granted too.
According to her, you already drain or use the energy you have from breakfast when you started working. So it’s important to eat a protein-rich lunch to top your energy up through the evening.
Solution: Match Your Carbs and Protein
Meanwhile, another registered nutritionist named Rob Hobson suggests you prepare your lunch with 1:1 ratio of carbs and protein.
You can easily achieve this by mixing avocado, chicken, and quinoa salad to boost the energy that you need throughout the day. If you’re a vegan, you can mix a feta salad and beans or legumes to have an appetizing lunch.
Problem: Lack of Sleep and Not Sleeping Right
We all know that lack of sleep causes us to feel cranky and lethargic the next day. But did you know you can also feel fatigue if you’re not sleeping right?
According to the study published in the Molecular Metabolism Journal, sleeping right means you’re sleeping through the night without interruptions. It’s recommended to have at least 8 hours of uninterrupted sleep to boost your energy when you wake up.
Solution: Increase Your Magnesium Intake
According to the Researchers at the MRC Laboratory for Molecular Biology and the University of Edinburgh, they found that high magnesium levels help promote your body’s circadian rhythms. This helps you have a night of blissful sleep. You need to have at least 300mg of magnesium a day to achieve uninterrupted sleep. You can get it by eating dark leafy greens or by drinking a 375mg tablet of magnesium supplement daily.
Living a sedentary lifestyle and not having enough exercise drain your physical energy. Not only is it detrimental to your work productivity and health, but it’s also affecting the global economy by losing around 55.5 billion pounds every year according to Norwegian research. So it’s important to establish an exercise routine, or any activities to keep your body active and moving.
Solution: Take a Quick HIIT Exercise In the Afternoon.
If you have an hour for a lunch break, or if you’re hitting home by 3 pm, it’s recommended you grab a 30-minute HIIT session to boost your energy as you face your mid-afternoon work or appointments. If you can’t spare 30 minutes, even as short as five minutes is enough to re-energize yourself according to Jonathan Lomax, PT.
You can do four moves like bicycle crunch, box jumps, press-up, and split squat. You can make these moves for 30 seconds and another 30 for a quick break. Do as many as you can under five minutes.
Problem: Vitamin B12 Deficiency
If your body lacks vitamins B12, you’ll experience fatigue, tiredness, and lethargy. It could even lead to anemia in the worst-case-scenario. According to Lambert, it’s vital to be sufficient in vitamin B12 since it’s needed for blood formation. Your blood then will help distribute the oxygen and nutrients in your body.
Solution: Up Your Vitamin B12 Intake
You can increase your vitamin B12 intake by getting protein from animal products like shellfish, eggs, or steak. If you’re not fond of meat, you can opt for cheese, milk, or yogurt instead.
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