22 Ways to Boost Energy Instantly


If you've ever skimped on your 7.5 hours of slumber , pushed yourself too hard during a midday workout, or spent the day camped out in a swivel chair with your eyes glued to a computer screen, you've surely encountered the infamous energy crash. And while reaching for Red Bull or scrounging for sugar may seem like the panacea, the effects of your quick fix may be short-lived. A better way to rally: Keep your body moving and filled with foods that help stabilize blood sugar and energy levels throughout the day. Here, experts share tips for staying alert from morning till night.

In the Morning

Jump-start your metabolism. "Breakfast kicks off your day and makes you feel better," says Denise Austin, author of Get Energy! Empower Your Body, Love Your Life, who suggests including a mix of protein and quality carbohydrates in your morning meal. "Some mornings I'll have wheat toast with natural peanut butter and a banana. Another morning I'll have oatmeal and berries with skim milk or yogurt. Another morning I'll make an egg white scramble with veggies."

Shower sans steam. "Your body responds quickly to a cold stimulus, so a cool shower can help perk you up," says Erin Palinski, RD, CPT. Chilly water will also cut down your shower time and get you out the door faster.

Crank some tunes. First thing in the morning, turn on your favorite high-tempo music to wake up your mind and your body, suggests Jim Karas, author of The 7 Day Energy Surge. "Do it right away, and use earphones if you don't want to wake the household," he says.

Let in the light. "In the morning, throw open the drapes and turn on all the lights," says Karas. "This will enhance your wake-sleep cycle, or circadian rhythm."

Sit up straight. If you drive or take public transportation in the morning, use your commute as a time to improve your posture, suggests Austin. Sit up straight and keep your shoulders back and down while your hands take the wheel. This will help open up your chest, allowing you to fill your lungs with more oxygen for your body to deliver to your muscles, including your brain, which consumes 20% of the body's O2.

At Your Desk

Allow yourself mini breaks. "Circulation is poor when we're sitting down. It fatigues the body," says Austin. When we're sedentary, blood flow and oxygen delivery to the brain slow down, decreasing our mental alertness. To ensure that your noggin is getting enough air, give yourself short 5-minute breaks throughout the day, suggests Austin. "Stand up and stretch, and if you're stuck in a chair, try waist twists or overhead arm stretches."

Breathe deeply. Taking deeper breaths will deliver a larger amount of oxygen to the brain, keeping you more alert.

Sip green tea. "It's packed with anti-aging antioxidants, reduces inflammation, hydrates your body, and can boost metabolism [to help you slim down]," says Karas. And dropping pounds offers another energy-boosting bonus: "The lighter you are, the more energy you will possess, as it takes less energy to move you around on a daily basis," Karas says.

Do the math: How many calories do you need each day?

Eat regular meals. We know you've got appointments, deadlines, and never-ending e-mails, but don't forget to break for lunch . "Studies have shown that missing even one meal can cause fatigue by the end of the day," says Palinski. "Eat at regular intervals to keep your blood sugar balanced and energy levels high."


On Your Lunch Hour

Soak up some sun. "Get outside for at least 15 minutes," says Austin. "That way, you'll get vitamin D, which improves mood and, along with calcium, helps strengthen bones."

Grab a slice of whole grain bread. "Carbohydrates will help raise blood sugar slightly, providing an energy boost along with an increase in the brain of the mood-lifting chemical serotonin," says Palinski.

Pick a protein. "Fatigue sets in when blood sugar drops after a meal that is high in starch or sugar," says Marjorie Nolan, RD, CPT, a spokesperson for the American Dietetic Association. "Protein keeps your blood sugar stable for a longer period of time." Round out meals and snacks with foods like eggs, cheese, yogurt, and lean meats, and aim to eat something every 3 to 4 hours, suggests Nolan.


Through the Afternoon

Gulp a glass of water. "Drink 10 to 12 ounces of cold water as fast as you can," says Nolan, noting that dehydration contributes to fatigue. "The temperature drop will shock you awake and the hydration benefit will keep you feeling perky," she says.

Catch a catnap. "Stay seated and prop your feet up," says Nolan. "If you lie down, your heart rate will decrease and you might feel sleepier."

Awaken with aromatherapy. "Sniff scents like jasmine, peppermint, cypress, eucalyptus, spearmint, or geranium, which can help to make your brain more alert," says Palinski.

Snack on nuts. "Magnesium is responsible for breaking down glucose into energy, so being even slightly low in this mineral can cause a dip in energy," says Palinski, who suggests a magnesium-rich snack like nuts a for a quick boost.

Skip the sugar. "Although it seems like a quick source of energy, blood sugar levels will drop just as quickly [as they were elevated] after eating a sugary snack, causing another crash," says Palinski. "Instead, aim for high-fiber carbohydrates sources, like fresh fruit , whole grain crackers, or popcorn."

Cheer up. Overly negative people can easily zap your energy, says Austin, who suggests adopting a more positive attitude as a way to feel instantly energized.

Take a walk. "A brisk walk gets your blood flowing and improves circulation and mental function," says Palinski. "Make it an outdoor walk for an added boost of energy from sunlight."

SEARCH: Coffee alternatives to get you through the afternoon


During the Evening

Exercise to energize. Regular physical activity increases energy and fights fatigue by raising levels of mood-boosting serotonin as well as norepinephrine and dopamine, brain chemicals that give you pep, according to University of Georgia researchers who analyzed 70 studies on the subject. But evening exercise can disturb your sleep, so choose your workout wisely. Try a relaxing yoga sequence before bed and save energy-boosting routines, like a fat-blasting power walk, for the morning.

Unwind with music. Karas suggests starting and ending the day with music, but picking something soothing for the p.m. hours. "Research shows that college students who listened to music for 45 minutes before going to bed reported that they fell asleep faster and recalled more vivid dreams in the morning," he says.

Drift off without distraction. "Get a good night's rest," says Austin. "It will help you recharge your body." To drift off with ease, don't bring your laptop to bed, she suggests, explaining that it will stimulate your brain and make it harder to fall asleep. Instead, do 5 minutes of yoga or light stretching to relax your body and relieve tension, suggests Austin.