8 ways to boost your energy levels

If your demanding work schedule and overload of social and family commitments have left you feeling chronically tired, we’ve got some good news. You can boost your energy and shed those feelings of fatigue with some tweaks to your diet and overall lifestyle.

“Boosting your energy level should be viewed as a marathon, not a sprint,” said Lauren Koffler, MS, RDN, senior dietitian, Mount Sinai Health System, New York, NY. “While there is no quick and easy fix, you can keep energy levels high by combining a variety of strategies.”

From fitness and nutrition experts, here are eight energy-boosting strategies to consider.

Get moving

“Exercise boosts energy levels,” Koffler says. “One study found that sedentary people who begin exercising experience markedly higher energy immediately.” And, she added, you don’t need to go all out with high-intensity exercise to reap the benefits. “Something as simple as a 10-minute walk can radically boost your energy level.”

If you’re short on time, here’s how you can get moving in just a few minutes:

• Stand up and stretch at your desk.
• Stroll around the perimeter of your office every hour.
• Walk around the corridors at work, doing a loop—or whatever takes you about 5 minutes—every hour or so.
• If you get any type of lunch break, reserve half of it for a quick walk outside—just being in the fresh air is a great way to feel revived.

“This can give you more energy and improve your concentration levels,” explained Kim Larson, RDN, NBC-HWC, health and wellness coach, Total Health, Seattle, WA. “Simply moving your body speeds up your metabolism and boosts your energy.”

Pay attention to your circadian rhythm

Once you know the time of day when you’re at your peak of mental alertness, try to schedule tough tasks during this period whenever possible. “Getting tough jobs out of the way first may help you to manage stress, which can, in turn, contribute to less anxiety, and thus better sleep and energy,” Koffler said.

It might sound crazy, but just watching the sun rise and then watching it set can be helpful, suggested Tracy E. Crane, PhD, MS, RDN, assistant professor, Nursing, Public Health, and Nutrition Sciences, University of Arizona Health College of Nursing, Tucson, AZ. “This actually can help reset your internal clock,” Dr. Crane added.

Some simple ways that you can get in tune with your circadian rhythm include:

• Limiting your caffeine intake.
• Getting up at the same time every day—even on weekends.
• Going to bed at the same time every night.

Don’t skimp on sleep

While it’s not always possible to schedule difficult tasks when they work best for you, it is possible to start practicing good sleep hygiene. “When you sleep, your brain is protecting you from the toxic overload of everyday activities,” explained Sharon Zarabi, RD, bariatric program director, Lenox Hill Hospital, New York, NY. “Sleep lets you turn off and recharge your batteries.” Tempting as it is to check your texts and emails one last time before turning in, using your electronics at night can actually hinder getting a good night’s sleep.

Here are some easy, time-saving tips for a good night’s sleep:

• If you must use an electronic device after dark and it has a blue light filter or “night-mode” function, use it.
• Better yet, turn off all electronics about an hour before going to bed.

Blue light exposure can suppress the production of the sleep-inducing melatonin, and filtering it can help you sleep better, Dr. Crane noted.

Eat for energy

“Some foods have the benefit of enhancing your energy level,” Zarabi said. “They can enhance your cognition and performance as well.” Omega-3 fatty acids found in fatty fish, such as salmon and sardine, can help you feel energized. Dark, leafy, green vegetables are also filled with vitamins, and are an excellent food to reach for when your energy level is low, she added.

No time to for a four-course meal? Try these quick-prep nutritional dishes instead:

• Prepare a large green salad (think spinach, arugula, watercress, kale) and take it to work with you. A homemade salad dressing made with olive oil (a healthy fat) and balsamic vinegar is the perfect accompaniment.
• Work some veggies into breakfast. Thaw frozen spinach and use in an omelet, or pop some leafy greens into that breakfast sandwich.

Sip some water

“The brain needs water to function so if you’re not drinking enough, you can have a lack of energy,” Zarabi said. “If you are not drinking enough water, you can have headaches and dizziness and a lack of energy, and you can’t concentrate.” Not sure how much water you should be drinking? Start with your weight in pounds and cut that number by half, advised Larson. “That’s how many ounces of water you should be drinking in a day,” she said.

Here are some quick tips to stay hydrated:

• Invest in a new water bottle and resolve to keep it in the office.
• To make water more interesting, pop a few lemon or lime slices—or even a few fresh berries—into your water bottle before taking it to work. In addition to getting a nice burst of flavor, you’ll also benefit from the vitamin C and immunoprotective effects of lemon juice, as well as the high antioxidant content found in berries.

Cut out sugar

“Eating added sugar often makes you tired and lethargic and gives your blood sugar a roller-coaster ride up and down,” Larson said. “Instead, eat nourishing snacks that keep your energy level high and your blood sugar level stable throughout the day.” Skip the sweets, pastries, and sugary drinks and instead sub in fresh or frozen fruit when you want a sweet treat.

Beat the cravings with these simple tips:

• Keep individual packs of nuts, roasted seeds, and whole-grain crackers in your desk at work.
• A small jar of a nut butter, like almond butter, is also a handy snack to keep in your desk. Spread on crackers and you’ll be satisfied longer because the nut butter is rich in protein.
• Small servings of vacuum-packed, no-sugar-added fruit are also good to keep in your desk. They won’t spoil and can be eaten when you forget to bring in fresh fruit.

Eat meals at consistent times

When you eat erratically, you can feel overly hungry, which leads to binging and out-of-control eating, Larson explained. And if the foods you binge on are processed carbs, you can wind up with a sugar crash. To ensure that you fuel up regularly, eat breakfast within an hour after you get up, she advised, and wake up your body with foods that stoke your metabolic furnace. Try avocado on whole-wheat bread topped with an egg, whole-grain toast with nut butter, oatmeal with cinnamon and a sprinkling of dried fruit, or Greek yogurt with fresh fruit, topped with either nuts and seeds or whole-grain cereal.

Start your journey to eating consistently and nutritiously by trying this routine:

• Make hard-boiled eggs ahead of time and keep them in the fridge. They can be stored for up to 1 week.
• On a busy morning, pack one or two to take to the office or hospital to eat for breakfast, along with a slice of whole-grain toast.

Don’t skip lunch and then hit the cafeteria later for a sugar binge. Instead, pack a healthy sandwich, keep it in the fridge at the office, and eat it when you get hungry. If you’re so busy that you can’t find time to consume the whole sandwich, rewrap it and eat it on your break.