To boost your energy levels, be sure to include ingredients such as Greek yogurt for protein, spinach for vitamins and nutrients, a banana, and flax seeds. To stay full until lunch time, add a scoop of protein powder for a protein boost. The health benefits of beans are endless.
Smoothies
Homemade smoothies are a great way to ensure you are getting all the nutrients you need to refuel your body. Throw in some frozen berries; some kale rich in Vitamin K, potassium and iron; some juice; yogurt (which is full of the magnesium important for energy release); and a banana and you're set to go.
But let's run through a quick list of other non-caffeinated ideas that can give you a temporary, less powerful boost: Exercise: Get your heart rate up for an energy boost. Hydration: Drinking water is a quick and easy pick-me-up. Napping: Well-timed naps are a good way to supplement your sleep.
Get moving.
Exercise is a natural energy booster, because whenever you do it, oxygen-rich blood surges through your body to your heart, muscles, and brain. Regularly squeezing a workout into your day -- even if you can spare only 10 minutes at a time -- will help keep your energy levels at their peak.
Healthiest Energy Drink Choices
Tea: Black and green teas provide safe doses of caffeine along with some health benefits from the antioxidants flavonoids they contain. Although caffeine contents vary, the average cup of black tea provides about 40 milligrams (compared to 100 to 120 milligrams in a cup of coffee).
Lack of energy is a typical symptom for most major diseases, like heart disease, many types of cancer, autoimmune diseases such as lupus and multiple sclerosis, and anemia (too few red blood cells). Fatigue also is a common sign of depression and anxiety. And fatigue is a side effect of some medications.
So does vitamin B12 give you energy? While B12 doesn't directly provide energy, it does give the body the tools it needs to convert food molecules into energy. Getting the recommended daily amount of B12 can therefore help ensure that the body is able to make the energy it needs to do everything you need it to do.
You may be too exhausted even to manage your daily affairs. In most cases, there's a reason for the fatigue. It might be allergic rhinitis, anemia, depression, fibromyalgia, chronic kidney disease, liver disease, lung disease (COPD), a bacterial or viral infection, or some other health condition.
If you lead an active lifestyle, or you just need an energy boost, both Vitamin B12 and Iron can help reduce feelings of tiredness and fatigue.
What causes lack of energy? Lack of energy can be a normal response to inadequate sleep, overexertion, overworking, stress, lack of exercise, or boredom. When part of a normal response, lack of energy often resolves with rest, adequate sleep, stress management, and good nutrition.
Many possible factors cause chronic fatigue, such as underlying medical conditions, nutrient deficiencies, sleep disturbances, caffeine intake, and chronic stress. If you're experiencing unexplained fatigue, it's important to talk with your doctor to find the cause.
By the age of 80, cerebral blood flow is approximately 20% less than at age 30, which means that the heart has less capacity for physical exertion and may feel fatigued more easily. As a result, we feel a gradual decline in our energy and endurance levels.
Magnesium aids energy production
Another key role of magnesium is to convert the glucose in food into energy. Therefore, getting enough magnesium can help keep energy levels stable and prevent the onset of tiredness.
Vitamin B12 along with B6 are best for energy. Almost every cell in the body uses B12. Besides helping form red blood cells, B12 converts fat and protein to energy. A B12 deficiency causes tiredness and anemia.