What Keeps Your Energy Up?

In a perfect world, everyone would bound out of bed perfectly rested. They would make their breakfast without ever thinking about a cup of coffee, perform their work with vigor and only feel inclined to sleep long after the sun had set. But if this doesn't describe your day, you are in good company. Since the world is not ideal, everyone at some time or another has experienced fatigue. However, some fatigue is avoidable, if you take the proper steps to boost your energy levels throughout the day.

Adequate Sleep

• Getting adequate sleep is one of the most important energy boosters, but also one of the most neglected. According to the Mayo Clinic, children need between 10 to 11 hours of sleep each night, while adults require 7 to 9. Sleep deprivation can not only sap your energy and decrease your concentration, it can also shorten your life span. If you are unable to get an adequate amount of sleep at night, try to take a "power nap" during the day. It is best to do this around midafternoon, when most people experience a natural decrease in energy. Sleep no longer than 30 minutes to avoid becoming groggy instead of rejuvenated.

Healthy Eating Habits

• Food is your body's fuel. Like a car that is low on gas, your body cannot run indefinitely on an improper or inconsistent energy source. Eating three medium-sized meals and two or three healthy snacks a day can help you avoid the energy slump that accompanies a decrease in blood sugar. For a long-lasting boost, avoid processed sugar, which will only give you a short energy spike, and eat foods that are high in protein and complex carbohydrates. Also drink adequate amounts of water and avoid excessive alcohol and caffeine consumption, which can dehydrate you. Most doctors recommend that adults drink at least eight 8-ounce. glasses of water daily to replace the fluids they naturally lose throughout the day.

Positive Emotions

• Anxiety, depression and anger sap the body of its energy, while joy generates it. Focus on the positive aspects of your day instead of the negative. Count your blessings, forgive your neighbor and refuse to worry about things you have no control over. Try to avoid people who habitually complain about other people or circumstances, and make sure you are not one of those people yourself. Doing something kind for someone else can also increase your spirits and raise your energy level.

Exercise

• Although exercise may be the last thing on your mind when you are fatigued, daily exercise can greatly increase alertness. According to Science Daily, a study at the University of Georgia discovered that low-intensity aerobic exercise can increase energy levels and decrease fatigue at an even higher rate than moderate-intensity exercise. If you have a sedentary job, periodically standing up and walking around can also boost your alertness during the day.

Vitamins

• Your body uses vitamins for hundreds of vital processes, including ones that transform glucose into energy. Like an engine without oil, a body that is vitamin deficient will soon come grinding to a halt. Take a daily vitamin supplement, especially one that includes magnesium, which is one of the minerals involved in converting sugar into energy. Also add vitamin-rich foods to your diet, including fresh fruits and vegetables, nuts, whole grains and fish.

Sunlight

• Stepping outdoors for 20 or 30 minutes of fresh air and sunlight can help rejuvenate your body and your mind. This happens partially because sunlight affects the same area of the brain that controls alertness. Sunlight can also improve emotions, particularly in people with seasonal affective disorders, which in turn can boost your energy.