This article was co-authored by Sari Eitches, MBE, MD. Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.
There are 18 references cited in this article, which can be found at the bottom of the page.
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As human beings, we influence our energy levels through what we put in our bodies and how we live our lives. There are plenty of things you can do to boost your energy levels throughout the day. Whether you want to feel more energetic and productive at work or perk up for a workout, you can do it naturally — there’s no need for any “miracle” energy boosting pills or supplements. Check out all the tips and tricks we’ve got for you on this list and give some a try!
Steps
Expert Q&A
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QuestionHow can I have more energy all day?Sari Eitches, MBE, MDDr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.
Integrative InternistEat the same amount of food every 3 to 4 hours or go for healthful snacks in between smaller meals. -
QuestionWhat drink is good for energy?Sari Eitches, MBE, MDDr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.
Integrative InternistDoctors and scientists alike believe that drinking water is a key component to being healthier and feeling more energized during the day, although there is some disagreement about exactly how much is needed. -
QuestionWhat should I eat when I'm tired?Sari Eitches, MBE, MDDr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.
Integrative InternistTry to have some whole foods that have good sources of fiber, protein, carbs, and fats. Just be sure to avoid processed sugary foods.
Tips
References
- ↑ Sari Eitches, MBE, MD. Integrative Internist. Expert Interview. 3 April 2020.
- ↑ https://www.sleephealthsolutionsohio.com/blog/10-ways-stay-energized-throughout-day/
- ↑ https://onlinemba.unc.edu/news/how-lighting-affects-productivity/
- ↑ https://uhs.berkeley.edu/sites/default/files/breathing_exercises_0.pdf
- ↑ https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques
- ↑ https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques
- ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue-fighting-tips
- ↑ https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally
- ↑ Sari Eitches, MBE, MD. Integrative Internist. Expert Interview. 3 April 2020.
- ↑ https://www.health.harvard.edu/healthbeat/eating-to-boost-energy
- ↑ Sari Eitches, MBE, MD. Integrative Internist. Expert Interview. 3 April 2020.
- ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue-fighting-tips
- ↑ https://www.hse.gov.uk/msd/dse/work-routine.htm
- ↑ https://www.health.com/mind-body/how-to-get-more-energy-from-morning-to-night?slide=265eda8e-3a84-4c13-8667-a98a91e2a877#265eda8e-3a84-4c13-8667-a98a91e2a877
- ↑ https://www.heart.org/en/healthy-living/fitness/staying-motivated/how-to-get-energy-when-youre-too-tired-to-workout
- ↑ Sari Eitches, MBE, MD. Integrative Internist. Expert Interview. 3 April 2020.
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://www.npr.org/sections/health-shots/2015/06/11/413674246/got-water-most-kids-teens-dont-drink-enough
- ↑ https://www.mayoclinic.org/diseases-conditions/dehydration/diagnosis-treatment/drc-20354092
- ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/
- ↑ https://www.nhsinform.scot/healthy-living/keeping-active/getting-started/types-of-exercise
- ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/
- ↑ https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally
- ↑ https://www.health.harvard.edu/mind-and-mood/alcohol-and-fatigue
- ↑ https://medicine.umich.edu/dept/psychiatry/news/archive/202012/when-stop-drinking-alcohol-water-or-caffeine-bed-better-sleep
About This Article
If you need to get more energy during the day, start out by eating a nutritious breakfast, then eat about every 4 hours to prevent a crash in your blood sugar, which can leave you feeling tired. Dehydration can make you feel drained, so drink about 2.2 liters of water a day if you’re a woman, and 3 liters a day if you’re a man. When it’s time for bed, turn off all the lights and electronics in your room so you can get more restful sleep. Keep reading to learn how to make yourself feel awake quickly, like splashing cold water on your face!