Finding quick ways to boost your energy throughout the day can help you battle daily stress, and midday fatigue. 

There are loads of supplements, superfoods and energy drinks to make one feel rejuvenated, revitalised, and refreshed – however, they all vary in degrees of healthiness. All it takes is a bit of research on the best boosters, and testing the ones you feel will suit you best. Remember, a mixture of supplements and a great diet and sleep routine is best – your body and mind need a combination of things to stay alert, and take you through the midday slump.

But which energy boost supplements and tips work, and which are gimmicks?

Harvard suggests

Well, according to Harvard Health, the most natural structures in life will help with getting that energy boost, without artificial assistance.

• Manage stress: Stress, worry, anxiety are major energy drains. Talking to a counsellor or a psychotherapist or joining a support group help to air your issues. Or you may choose to opt for relaxation therapies such as meditation, yoga, tai chi, and even helping others in a volunteer group.
• Time management: Use a planner to jot down everything you do in your day. Overwork drains you, whether going the extra mile at work without acknowledgement or pleasing family and friends. A planner helps you prioritise, ask for help where needed and make wise social choices. 
• Make time to exercise: Take action, breathe deeply and move more, no matter how much work you have. Exercise releases tension and is essential for circulation. Mood follows action, which leads to you feeling better and being more relaxed.
• Prioritise sleep: Create a technology-free sleep environment that is restful. Stop watching TV and using devices a few hours before you hope to fall asleep. Do breathing and relaxation exercises, which should help you get your 7 to 8 hours of sleep a night.
• Avoid alcohol, smoking, recreational drugs and sugar, and switch to a healthier, more energised lifestyle means removing toxins from your body. Consuming toxins implies that your body and mind become over-stimulated and over-taxed from having energy spikes and crashes. 

You are what you eat.

When it comes to staying awake for yet another afternoon Zoom meeting, it is best to avoid processed high glycaemic foods like doughnuts and cheeseburger meals from fast food outlets which may get you to spike to a bliss point made of sugar, flour, fat, preservatives, additives and salt. Still, within the hour, you will be groggy at your desk. 

According to Healthline, the best way to generate a steady energy supply throughout your day is to eat a well-balanced diet rich in complex or low GI carbs. Because complex carbs such as whole grains, oats, legumes and starches vegetables like potatoes are fibre–rich, they take longer to digest and prevent your blood sugar from spiking.  

Although experts suggest that caffeine be consumed in moderation and before 2 pm because it will cause insomnia, caffeine-containing foods such as coffee, tea, matcha, dark chocolate, yerba mate, and guarana help reduce fatigue and keep you alert and vigilant. 

To keep topping up the energy, these are the best:

• Water: A glass of water enhances performance, especially if it comes with a dash of lemon. Cold or hot lemon water provides lots of electrolytes that produce energy.
• Honey: boosts energy fast, especially in a hot lemon and ginger drink or a peppermint tea drink after a meal.
• Lean proteins: Low saturated fat meats such as chicken, turkey, lean cuts of red meat and especially fish salmon and tuna which contain heart-healthy like omega-3 fatty acids
• Whole grain cereals: Besides packing a fibre and protein punch, wholegrain cereals prevent the sharp spikes and drops in sugar levels from eating sugar-added processed cereals. Cereals such as millet, polenta and oats with honey, berries and plant milk or plain yoghurt provide a good energy boost at breakfast and for the rest of the day. Sugar-free oats such as plain instant oats, steel-cut oats, rolled, and old-fashioned oats are excellent choices. It can also be packed for an on-the-go mid-afternoon snack.
•  Chia seeds: Chia, which contains filling fibre, heart-healthy omega-3 fatty acids and protein, can be added with berries to your morning cereal, a smoothie or afternoon yoghurt. 
• Nuts and seeds: all you need is a handful of raw, unsalted nuts and seeds to provide nutrients and energy for a mid-afternoon snack or when you feel groggy. Just 3 Brazil nuts, five walnuts will help.
• Apples: instead of chocolate, eat an apple for a quick burst of natural sugars and vitamin C
• Kiwis: Two kiwis a day give you a source of simple sugars, fibre and vitamin C and potassium
• Bananas: Besides providing a big boost of natural energy, fibre, vitamins and minerals, it keeps you full for longer. 

Finding the right balance of nutrients, exercise, mental well-being, and sleep are essential to ensure you have all the energy reserves you need.

Cover for the whole family

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