Difference between revisions of "Get Energy Fast"

#Drink water. Dehydration is a common, easily fixed cause of low energy. Even mild dehydration can sap your energy and affect your ability to think and reason.<ref name="rf1">http://www.dartmouth.edu/~eap/library/spring2011.pdf</ref> If you're lacking energy, try drinking a few glasses of water as your first plan of attack.

#*Women should aim for 9 cups (72oz) of water daily, men 13 cups (104 oz).<ref name="rf2">http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/water/art-20044256</ref>

#Go for a brisk walk. A 10-minute walk can pump up your energy for up to two hours. The energy bump you get from sugar or caffeine only lasts about an hour and you may suffer a major crash afterwards, leaving you with even less energy than before.<ref name="rf3">http://www.webmd.com/diet/fiber-health-benefits-11/fatigue-fighters-six-quick-ways-boost-energy?page=3</ref>

#*Other exercises that can get your energy up in 10 minutes include jumping rope, dancing, climbing stairs, lunges and squats.<ref name="rf4">http://www.parents.com/parenting/moms/healthy-mom/10-ways-to-get-instant-energy/</ref>

#*You don't have to break a sweat to reap the energy benefits of a quick workout. Just getting your body up and moving for 10 minutes can increase energy and boost mood.<ref name="rf5">http://www.mhconsultants.com/spring-forward-positive-2/</ref>

#Get some sun. Light suppresses the production of Melatonin, a hormone your brain releases to make you feel sleepy. If you're indoors all day in a dark office or classroom, your brain may think it's time to go to sleep and release Melatonin, impacting your energy.<ref name="rf6">http://www.helpguide.org/articles/sleep/how-to-sleep-better.htm</ref>

#*If you can't get outside during the day or there's very little daylight (like during the shorter winter days), consider purchasing a lightbox. These mimic the effects of daylight and can be used to lift energy<ref name="rf7">http://psycheducation.org/treatment/bipolar-disorder-light-and-darkness/light-therapies-for-depression/</ref>

#Have a nutritious snack. A combination of complex carbs (i.e. green vegetables, whole-grain bread, oatmeal, yogurt, apples) and protein (i.e. nuts, chicken, eggs, tofu, cheese) can give you the fuel you need without spiking your blood sugar, which can lead to crashing.<ref name="rf8">http://www.cnn.com/2012/11/26/health/healthy-energy/</ref>

#Laugh. Watching a brief, humorous video or reading a comic that makes you chuckle can both decrease tension and increase energy. It may also make you more willing to tackle challenging projects.<ref name="rf9">http://digitalcommons.unl.edu/cgi/viewcontent.cgi?article=1110&context=psychfacpub&sei-redir=1&referer=http%3A%2F%2Fscholar.google.com%2Fscholar%3Fq=laughter+increases+energy%26hl=en%26btnG=Search%26as_sdt=1,33%26as_sdtp=on%20-%20search=%22laughter%20increases%20en</ref>

#Take a 10-20 minute nap. A power-nap around 2 or 3pm can improve cognitive ability, creativity, and memory, and can leave you feeling rested and refreshed. Just don't oversleep or you may end up groggy instead of revitalized.<ref name="rf10">http://greatist.com/happiness/how-power-nap-pro</ref>

#Nibble on some dark chocolate. Chocolate contains theobromine and caffeine, both proven energy boosters. Flavonoids, a mood-enhancing antioxidant, can also be found in cocoa. Just remember to enjoy in moderation!<ref name="rf11">http://www.webmd.com/parenting/family-health-12/slideshow-energy-foods</ref>

#Drink a cup of coffee. There's a reason most people turn to coffee to wake them up in the morning--it's packed with caffeine and increases metabolism, energy, and focus. The catch is that these effects peak quickly but can have far-reaching side effects, like preventing you from falling asleep at bedtime, which can impact your energy long-term.<ref name="rf11" />

#Listen to music. Listening to uptempo music before you begin work or during breaks can make you feel motivated and more alert. This works best if you pick songs you really enjoy.<ref name="rf1" />

#*If you are working on a creative project or complex tasks (like writing a paper, reading, studying for a test), try listening to repetitive "background" music while you work.<ref name="rf12">https://www.psychologytoday.com/blog/conquering-cyber-overload/201305/is-background-music-boost-or-bummer</ref>

#*Do not listen to popular music or music with lyrics while you are working. Your brain will try to process both things at once and it will be more difficult to process the task at hand. Save this kind of music for breaks to reinvigorate yourself.<ref name="rf12" />

#*Tapping your toes can provide an extra bump of energy.<ref name="rf4" />

#Take a deep breath of a stimulating scent, like fresh lemon, lime, or orange. Cinnamon, rosemary, and peppermint can also help improve focus and decrease fatigue.<ref name="rf4" />

#Take a break. While you may want to plow through your work as quickly as possible, taking a 5-10 minute break can actually provide an immediate shot of energy and increase productivity overall.<ref name="rf13">http://www.webmd.com/diet/fiber-health-benefits-11/fatigue-fighters-six-quick-ways-boost-energy?page=2</ref>

#*If you're sitting for most of the day, try taking four 30-second breaks every hour and a 14-minute break after two hours.<ref name="rf13" />

#Eat a healthy breakfast every day. Just like mom always said, breakfast is too important to skip. It provides fuel to keep you alert throughout the morning and wakes up your metabolism.<ref name="rf8" />

#*A breakfast that's high in complex carbs and fiber provides the most effective energy boost. Try foods like high-fiber cereal, multi-grain toast, and oatmeal.<ref name="rf14">http://www.webmd.com/diet/fiber-health-benefits-11/fatigue-fighters-six-quick-ways-boost-energy?page=1</ref>

#Exercise regularly. Engaging in physical activity for 20 minutes three times a week has been shown to drastically increase energy. You don't have to engage in high-intensity activities like sprinting for it to work, either. Low- and moderate-intensity work outs, such as walking and an easy or brisk pace, are extremely effective in fighting fatigue<ref name="rf15">http://well.blogs.nytimes.com/2008/02/29/the-cure-for-exhaustion-more-exercise/?_r=0</ref>

#*If you find yourself lagging by 3pm, try working in a mid-day workout. This can increase productivity and may even help you think more creatively. <ref name="rf16">http://greatist.com/fitness/try-midday-workout-boost-productivity</ref>

#Get on a regular sleep cycle. Sleep deprivation is often the culprit when it comes to feeling low-energy. One of the best ways to ensure you get restful sleep is to get in sync with your body's natural sleeping pattern, or circadian rhythm. Go to bed ''and'' wake up at the same time every day--even on weekends!--to feel the full benefits of a good night's sleep.<ref name="rf6" />

#*Going to sleep and waking up at the same time is actually more important than getting the same number of hours of sleep at a different time. <ref name="rf6" />

#*If you are getting enough sleep, you should be able to wake up without an alarm. If you rely on the buzz of a clock-radio to get you out of bed, you need to set an earlier bedtime.<ref name="rf6" />

#Improve your diet by eating foods rich in Omega 3 fatty-acids and magnesium. Maintaining a steady blood-sugar level and getting vital nutrients and vitamins is essential to keeping your energy up.<ref name="rf8" />

#*Omega 3 fatty-acids are found in foods like salmon, kale, Brussels sprouts, walnuts, and flaxseed. Omega 3's produce energy for your cells, reduce inflammation, and cognitive reasoning.<ref name="rf17">http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84</ref>

#*Magnesium is high in legumes, dark leafy greens, cashews and seeds. Magnesium plays a vital role in energy production--without it, your cells cannot transform fuel into useable energy.<ref name="rf18">http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75#foodsources</ref>

#*Smoking damages delicate lung tissue and pollutes your bloodstream with carbon monoxide, making your body less efficient at absorbing oxygen, which is essentially fuel, and delivering it to your muscles (including your brain).<ref name="rf19">http://www.smokefreekids.info/02sport.htm</ref>

#Stay away from simple sugars found in candy, sodas, and other sweets. These sugars are too quickly absorbed into the blood stream, causing your blood sugar level to spike. Your energy will spike, too, but very briefly. The crash that occurs after consuming simple sugars will leave you with even less energy than before.<ref name="rf20">http://www.briancalkins.com/simplevscomplexcarb.htm</ref>

#*The yo-yoing of your blood sugar level will leave you craving more energy and nutrition. To keep from crashing, you would have to constantly eat sugary foods with very little nutritional value. This can lead to weight-gain, and the stress of carrying around excess pounds can leave you even ''more'' exhausted.<ref name="rf20" />

#Eliminate energy drinks. These drinks often combine a high amount of caffeine or similar supplements like guarana with an excessive amount of sugar. Even short-term use can cause severe dehydration, high blood pressure, irritability, and even heart palpitations.<ref name="rf21">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/energy-drinks/faq-20058349</ref>

#*Regular use can result in vomiting, dizziness, tremors and nausea.<ref name="rf22">http://www.webmd.com/food-recipes/20080924/energy-drinks-hazardous-to-your-health?page=2</ref>

#Break ties with people who stress you out. Feeling stressed-out is a sure way to drain your energy. Being in the presence of some people can cause a physical stress reaction that will zap your energy and may leave you feeling dizzy or tired and may even give you a headache.<ref name="rf3" />

#*When you must interact with people who cause you stress, try taking a deep breath. Remember their attitude is about them, not about you. Keep things as neutral as possible and try avoid being drawn into their drama.<ref name="rf23">http://www.mindbodygreen.com/0-7212/energy-vampires-who-they-are-how-to-ditch-them.html</ref>