The physical body can be charged with energy by eating a healthy diet and taking supplements, exercising and sleeping regularly, and drinking plenty of water. Finding what works for each individual body is key to sustained energy levels.
- Eat nutritious meals
Food is the body's main source of energy. Eat a balanced diet consisting of a variety of fruits, nuts, whole grains, vegetables and proteins including fish to give the body the calories, fats, vitamins and minerals it needs for energy. Do not skip meals. A healthy breakfast helps the body sustain energy throughout the day. Although eating sugar causes an immediate boost in energy, it also causes a crash shortly thereafter. Eating complex carbohydrates such as whole grains helps recharge the body gradually without the immediate drop in blood sugar and the resulting loss in energy that eating sugar causes.
- Snack between meals
Eat a healthy snack between meals to refuel and ensure that blood sugar levels do not drop. This should include some protein, some fat and some carbohydrates; the protein and carbohydrates boost energy, while the fat helps maintain it over time.
- Take supplements
Take supplements such as magnesium to boost energy. For instance, B vitamins, co-enzyme Q10, creatine and enzymes can boost energy if they are missing from a balanced diet or deficient due to excess exercise or as a side effect of certain medications.
- Drink plenty of water
The body needs water to function, including burning calories and fat for energy. Drinking sufficient water also staves off fatigue. On average, women need to drink at least 9 cups of water or other liquids; men should drink at least 13 cups. More water is needed during exercise or exposure to heat.
- Get exercise
Exercise has been shown to increase both energy and mood; physical activity as simple as walking can increase energy. Yoga has been shown to be particularly effective at boosting energy.
- Get regular sleep
Get a good night's sleep to recharge the body. Taking naps, even 10-minute "power naps," during the day also boosts energy.