Scientific Ways to Get Energized, Naturally

Caffeine and sugar can boost your energy for a while, but soon you end up feeling worse. Try these natural energy cures for everyday pep.

Avocados help reduce blood sugar swings, which can make you feel suddenly fatigued.

When that afternoon slump hits and you feel yourself holding back a yawn, it's tempting to reach for a candy bar or gulp down an extra coffee to get a quick energy fix. But those may not be the best habits for your health; caffeine and sweets can leave you feeling jittery and unfocused, and they may cause you to crash after just a short energy spike. Instead, try these four healthy, cheap and completely natural ways to get energized.

Get Moving!

Going for a run might be the last thing you feel like doing when your energy supply is running low, but exercise has been proven time and again to boost alertness and minimize fatigue; even low-intensity exercise does the trick. Physical activity releases feel-good endorphins, contributes to cardiovascular health and improves blood flow. This helps your heart and lungs stay healthy and work more efficiently throughout the day, leaving you feeling tired and ready for a solid streak of uninterrupted rest at night. Try moving more each day by taking walks on your lunch break, joining a gym or biking.

[Read: Train Like You're Being Chased by a Doberman.]

Hydrate, Then Hydrate More

1/2 teaspoon ground cayenne pepper

Drinking lots of water is the easiest and cheapest way to stay alert; your body needs the liquid to keep cells and vital organs functioning properly. Experts recommend drinking at least eight 8-ounce glasses of water each day, in addition to consuming other fluids. For some added variety, San Francisco-based health and wellness coach Amelia Eisen suggests adding lemon juice, turmeric and cayenne pepper to your water.

'For me, it's the best way to start the day because it provides a blast of essential vitamins, minerals and enzymes right off the bat,' she says. 'The zing of the lemon with spicy cayenne and soothing, mood-boosting turmeric open my eyes right up and welcome a positive mind.'

Try Eisen's natural energy water recipe:

[Read: Tips on Hydration from Sports Dietitians.]Eat for Energy

Various foods contain micronutrients that act as natural stimulants to boost your energy and keep you from crashing later. Try incorporating these essential nutrients and foods into your diet to keep you feeling awake throughout the day.

Omega-3 fatty acid: This healthy fat is found in salmon, walnuts, Brussels sprouts, flax seed and fish oil. Studies suggest that fish oil and other omega-3s can help you fight fatigue and conserve oxygen while exercising.

Fiber: Fiber has been found to help regulate energy intake by helping you feel fuller longer.

Iron: Many people have an iron deficiency - which leads to low energy levels - and don't even know it. Adult males should aim to eat at least 8 milligrams of iron per day, while women should eat 8 to 18 milligrams per day, depending on their age. Foods high in iron include eggs, lean red meat, tuna, oysters, salmon, whole grains and beans.

Date: These sweet brown fruits are packed with vitamins, minerals and phytonutrients - plus, they digest slowly, allowing your body to efficiently use all of these nutrients. What's more, they're sweet enough to satisfy your sugar cravings!

Cucumber: Cucumbers are 96 percent water, so eating them is another way to stay hydrated throughout the day.

Avocado: Avocados contain a healthy source of fat that helps keep you feeling full. They also help reduce blood sugar swings, which can make you feel suddenly fatigued.

Probiotics: Yogurt, kefir, kombucha and kevita drinks are great sources of healthy gut bacteria that can help prevent energy drain. Probiotics also support a healthy immune system, which can keep you feeling healthy and alert.[Read: Unusual Uses for Avocados.]

Sleep, But Not Too Much

Getting a solid night's rest is key to feeling energized and alert throughout the day. Develop a regular sleep routine that allows you to get enough quality sleep without getting too much.

The idea of too much sleep may sound crazy, but Harvard researchers suggest that it is possible. If you find yourself tossing and turning for hours before you actually fall asleep, try experimenting with catching fewer Zs. You may end up getting less sleep overall, but the quality of the hours you do get will be much improved.

[Read: Tasty, Healthy Ways to Use Raw Cacao.]

Too much sleep isn't a common complaint, though, and chances are you're not getting enough. Napping can be a good way to catch up on sleep missed during the night, but researchers recommend limiting naps to 30 to 60 minutes. However, for people that suffer from insomnia, napping during the day can make it even more difficult to fall asleep at night.

As long as you follow these guidelines, it's OK to indulge in your favorite caffeinated beverage or candy occasionally, as long as it's in moderation.

'I enjoy a cup of coffee just a few times a week, and the sweets I eat now involve fruits, raw honey, maple syrup, agave nectar and coconut or date sugar,' Eisen says. 'I have been able to crowd out my old habits with new ones: healthier and much more sustainable means of energy.'

Entities 0 Name: Eisen Count: 2 1 Name: Brussels Count: 1 2 Name: Harvard Count: 1 3 Name: Amelia Eisen Count: 1 Related 0 Url: http://ift.tt/1C2cPN9 Title: 4 Ways My Life Changed When I Gave Up Gluten Description: Posted: As a pasta-loving Italian, eliminating gluten from my diet at the recommendation of my doctor seemed to leave me with extremely limited food options. However, compelled by my compounding fatigue and stomachaches, I waved the white (and red and green) flag, and embarked on my gluten-free adventure, eager for more energy and less pain.