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Five Healthy Ways to Boost Your Energy

Five Healthy Ways to Boost Your Energy

It’s common to sometimes feel tired and out of energy. This is especially true around mid-afternoon, when a lot of people experience a slump or a crash. The afternoon slump often has us reaching for coffee, energy drinks, or sugary snacks to pick us up, but there are healthier ways to boost your energy when you’re feeling down.

Here are five great ways to give yourself an added jolt when you’re tired.

Go Outside

There are a lot of benefits to taking a few minutes to get outdoors. Being in the sun for even ten minutes in the afternoon will give you a boost of vitamin D that will wake you up. Plus, natural light helps reset your body’s internal clock and keep you going until bedtime.


Go for a walk outside or just stand up from your couch or chair and stretch. Being on your feet for a few minutes can certainly boost your energy. If you have the time and space, you may even want to get in a quick workout.

If you can’t get up and get active, try doing some isometric exercises, where you tense a muscle and hold it for about 5 to 10 seconds.  Stretching for a few minutes is a good idea as well.

Have a Healthy Snack

When people are tired, we’re tempted to turn to food to give us a boost. Unfortunately, most common snacks are high in salt and sugar and low in actual nutrients. This means they don’t give us the energy we need to get through the day. Instead of reaching for a bag of chips or a chocolate bar, try grabbing a healthy snack instead.

Foods that contain protein are good options, such as cheese, an egg, or some sliced meat. Try to combine protein with complex carbohydrates, such as whole-grain crackers or raw vegetables, rather than simple carbs like a doughnut or cookie. This will give you some sustained energy rather than a quick boost followed by a crash, like you’d get with a sugary treat.

Take a Break, and breathe

Move away from your desk and take a moment to relax and refocus. Breathe. Even doing another activity can help. Switching to another task can give your brain a break from focusing on the same thing for long, and the variety is good for your productivity and your energy.

Sleep More

While a lot of people who get enough sleep still feel tired in the afternoon, one of the main reasons for fatigue and tiredness is a lack of sleep. The average adult needs between 7 and 9 hours of sleep each night. If you’re feeling tired frequently, there’s a good chance you’re not getting enough rest.