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5 Ways to Improve Energy Levels (in 10 minutes or less!)

We live in a fast-paced society filled with packed schedules, long to-do lists, and stressful workplaces. With so many things demanding our attention today, it can seem like there just isn’t enough in gas in the tank to keep going. It’s estimated that about 20 percent of Americans suffer with fatigue that goes beyond feeling tired, actually interfering with living a normal life.1 But you can actually make real changes to improve energy levels.

If you are one of the millions of Americans living day-to-day without enough energy to power through your workday with enough energy left for yourself, never fear. We’ve got you covered with these five fast and easy energy boosters – that you can do anywhere, in just minutes!

1. Yoga

You do not have to hire an ancient guru to teach you how to do this energizing workout. And you do not have to become a yoga master yourself to gain the many health benefits of practicing yoga at your home or office. You can do some simple asanas (postures) anywhere you like, for as long as you like.2 Here is just one of the best yoga poses for energy.

Downward-Facing Dog:

This inverted pose is a great way to quickly increase circulation to your brain, to boost mental and physical energy levels almost immediately.

  • Stand with your feet shoulder-width apart.
  • Place your hands flat on the ground, in front of your body, shoulder-width apart.
  • Gently “walk” your hands forward and stretch out your arms.
  • Keep your belly button in towards your spine and hold your pelvis in the air.
  • Hold this position for about 10-25 breaths while deeply inhaling and exhaling through the belly.

Improve energy | Nucific

2. Take a Cat Nap

Okay, your boss may not like this one as much as you do, but short naps have been clinically proven to not only slash stress levels, but also give you enough energy to continue on through long work days.

Researchers have found that just one 10-minute nap in the workplace could improve sleepiness, fatigue, vigor, and cognitive performance.3

3. Brew a Cup of Tea

The ancient art of brewing a pot of tea has been used for centuries to boost mental energy levels, without causing jitters. You may find that this practice is able to cut stress and increase mid-day energy levels in under 10 minutes.4,5

Some of the best teas for energy include green tea, oolong tea, and white tea.

4. Drink Up

You may not realize when you are thirsty, because of your busy lifestyle. However, if you get the signal from your brain that you are thirsty, it’s probably already too late. Follow the daily recommendation for water: about nine cups for women and 13 cups for men.

Drink this amount or more every day to keep from confusing the thirst signal for hunger, and to stave off dehydration that can leave you feeling exhausted. If you reach the point of dehydration, you may need to replenish lost minerals with electrolytes.

Natural sources of electrolytes include: coconut water, bananas, almonds, broccoli, and Himalayan sea salt.

5. Get a Whiff

Skip your mid-day coffee or energy drink and get a whiff of this … the essential oil of peppermint has been shown to boost cognitive performance in clinical studies.7,8

The natural antibacterial ability of peppermint oil also makes it an ideal cleanser for workplace surfaces to keep common infections of the cold or flu at bay. So spritz away, and enjoy a healthy boost of energizing peppermint.

Busy days can leave you scrambling for an afternoon pick-me-up. But with these five fast energy boosters, you can keep going strong through that mid-day slump without reaching for a soda or coffee. So, here’s to you and a long, energized day!

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1. Charles Patrick Davis, PhD. “Fatigue: Chronic Fatigue Syndrome & Other Fatigue Causes”. eMedicineHealth. N.p., 2017. Web. 1 Mar. 2017.

2. Catherine Woodyard. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga. 2011 Jul-Dec; 4(2): 49–54.

3. Take A Nap For Better Health”. Medical Daily. N.p., 2017. Web. 1 Mar. 2017.

4. Steptoe A, Gibson EL. The effects of tea on psychophysiological stress responsivity and post-stress recovery: a randomised double-blind trial. Psychopharmacology (Berl). 2007 Jan;190(1):81-9. Epub 2006 Sep 30.

5. Hozawa A, Kuriyama S. Green tea consumption is associated with lower psychological distress in a general population: the Ohsaki Cohort 2006 Study. Am J Clin Nutr. 2009 Nov;90(5):1390-6.

7. Moss M, Hewitt S. Modulation of cognitive performance and mood by aromas of peppermint and ylang-ylang. Int J Neurosci. 2008 Jan;118(1):59-77.

8. Michelle Fox, Ellie Krueger. The Effect of Peppermint on Memory Performance. Physiology 435, Spring 2012, Lab 603, Group 5.