We need the energy to perform daily activities and functions, both physically and mentally. Energy is required for our brain to think, concentrate and make decisions. Energy is also necessary for physical activities such as exercise, work, and play. Without adequate fuel, our bodies and minds may become fatigued, leading to decreased performance and overall well-being. Here are five easy ways to get your energy up so you can take on the day more efficiently.

Magnesium

The research on magnesium shows improvement in muscle and nerve function and energy production. You can get magnesium intake by eating certain foods.

o Nuts, such as almonds, hazelnuts or cashews.

o Whole grains, such as oats, quinoa, corn, brown rice and more.

o Fish, such as salmon, mackerel and especially halibut.

The recommended magnesium intake is 300 milligrams for women and 350 milligrams for men. If you don't believe you are meeting your magnesium intake with these foods or eat very few, another option is magnesium supplements. Magnesium supplements should be taken with meals. Taking the supplement on an empty stomach may cause diarrhea.

Water Water Water

Did you know that thirst can also be a disguise for fatigue? Dehydration can leave you feeling tired and lethargic. The solution is simple and easy, a tall glass of water. It's essential after exercise; your body is likely craving fluids. Drinking water will give you a boost in energy.

Don't Skip Breakfast

It was accurate when it was said, "breakfast is the most important meal of the day." Nutritionist Samantha Heller of the University of New York says, "Studies show that folks who eat breakfast report being in a better mood and have more energy throughout the day." A theory Heller has observed is breaking the fast soon after waking up supplies your body with a jolt of fuel that sets the tone for the whole day.

If you cannot eat in the morning, have a power snack before lunchtime. A combination of protein, little fat and some fibre is recommended—suggestions such as peanut butter and crackers, yogurt or a handful of nuts. Carbs provide a quick pick-me-up; protein keeps your energy up, and fat makes the energy last.

Getting Enough Sleep

It's common to cut into the hours that are supposed to be spent sleeping to relax after a day's work, meeting a deadline or studying for an exam. Not getting enough sleep drains your energy, which leaves you feeling lethargic, grumpy and ultimately tired the next day.

The amount of sleep a person needs can vary by person. Typically, teens from 13-18 need 8 hours, and adults 18-60 need seven or more hours a night. Meeting the designated hours of sleep per night boosts energy levels and supports overall health.

If you have trouble sleeping, setting a regular sleep schedule will help you to wind down more accessible, alongside reading a book, listening to relaxing music, or having a nice bath or shower.

Coffee, But Make It a Latte

It's known that caffeine is a quick but short-term energy boost. Pairing caffeine with milk is a way to sustain energy. The milk turns your coffee into a delicious protein drink. Pair it with some healthy fat and almonds, which will hold you for longer. Think about switching your daily coffee to a low-fat latte instead.

Many people feel tired and need more energy to function at their best throughout the day. If you suffer from low energy, it's worth taking these five simple steps to boost your energy and help you feel your best so you can be your best.

Xo Maskeraide

Sources: https://www.webmd.com/women/features/10-energy-boosters

https://www.healthline.com/nutrition/how-to-boost-energy#TOC_TITLE_HDR_11