Of course, getting enough sleep at night is important, but the food you fuel your body with every day is also a large, but often overlooked contributing factor to your energy levels.

Fueling your body with the right amounts and types of nutrients during the work day can help boost your brain power, rejuvenate your body, and refresh your energy. Before you reach into the candy jar or grab that extra cookie, hoping for a fast surge of energy, consider some of the following tips for energy boosting success in the workplace.

It can kick start your metabolism, which has been linked to improved food choices throughout the day. Incorporating protein sources such as Greek yogurt which has twice the amount of protein per serving as regular yogurt , a hardboiled egg or 2 tablespoons of peanut butter into your first meal of the day will help keep your energy level consistent throughout the morning.

Pairing your morning protein with a piece of fruit, and a healthy, fiber-rich whole grain such as oatmeal or whole grain toast, will balance your meal and provide your body with a variety of vitamins and minerals.

There is nothing worse than having blood sugar glucose highs and lows throughout the day. When your glucose goes through these peaks and valleys, your energy levels often follow the same path.

Thankfully, incorporating fiber into all meals and snacks will help mitigate the blood sugar roller coaster, and help provide an even energy source throughout the day. Current dietary guidelines for Americans recommend consuming 25 grams of fiber per day for women and 30 grams per day for men.

Actual consumption of fiber for the average American is about 15 grams per day—so many of us have room for improvement! Remember to always consume water with fiber rich food sources.

Without water, fiber may leave you feeling uncomfortable and bloated. Legumes, fruits, vegetables and whole grains all are good sources of fiber.

Although nuts are known for their high fat content, they are rich in healthy, unsaturated fats, which have been shown to help improve heart health and lower cholesterol.

They are also rich in protein and magnesium—a mineral that our bodies need to utilize the sugar in our bloodstream to create energy. Having low magnesium levels can perpetuate fatigue.

Other food sources of magnesium include beans, whole grains and dark, leafy greens. Many Americans eagerly await their morning cup of coffee, and the good news is there is nothing wrong with that!

Coffee drinkers should be aware that caffeine can stay in the body for up to four to six hours, so enjoy your coffee sparingly in the afternoon and evening hours so you can sleep soundly at night. Note that it is best to drink your coffee black or with a small amount of skim or low fat milk.

By adding sugar, cream, and dollops of whipped cream to your caffeinated beverage, you may end up increasing your waistline-not your energy. Fewer than 20 percent of American workers regularly step away for lunch, and 39 percent usually eat at their desks, according to a survey done by Right Management.

Incorporating a midday break into your schedule to provide new visual stimulation throughout the day can actually increase productivity. A study, done by the University of Illinois, confirmed that the brain responds better to change, which is why prolonged attention to one task can actually impede performance.

Lean pork and beef, and skinless chicken are sources of complete protein that include the amino acid tyrosine. Tyrosine is a precursor to dopamine and norepinephrine, which are both chemicals in the brain that can help alertness and focus.

Meats also contain vitamin B, which may help ease insomnia and depression. The average adult human body is 60 percent water. Your body uses water to digest food, lubricate your joints, regulate your body temperature, and deliver oxygen to your body parts, among many other functions.

Consistently hydrating your body can help ensure your essential bodily functions are running the way they are supposed to which will help increase energy and relieve fatigue.

Spice up your beverage even more by adding a few slices of fresh or frozen fruit, or fresh herbs lemon, lime, orange, cucumber, mint, and raspberries all work well. Adequate water intake should be half of your weight in ounces, so if you weigh pounds, aim for 75 ounces each day.

Another way to stay hydrated and energized is to eat fresh fruits and vegetables, which are naturally full of water. In the summer, we unknowingly lose water through our skin because of the warmer temperature, which can put us at risk for dehydration.

Women particularly can be prone to iron deficiency. Iron deficiency can be associated with decreased general health and well being and increased fatigue. Make sure you are getting enough lean red meat and iron containing foods through the day. Caffeine can be an effective quick fix but take care not to overindulge.

High caffeine intakes can not only interfere with sleep patterns but can also minimise the effectiveness of your coffee break. There are some suggestions that foods containing antioxidants can help encourage blood flow and maintain energy.

Foods which are high in omega 3 fatty acids may also have an effect on reactivity, attention and cognition. Try these tips and see if you find your energy levels are better at work. Make time for lunch, have a walk or do some light exercise in the day and you may find it makes the world of difference.

Tags: Energy. Anne is a Health Professions Council HPC registered dietitian RD , an Accredited Practicing Dietitian APD- Australia , a fellow of the Higher Education Academy FHEA , a member of the British Dietetic Association, The Nutrition Society and of The Dietetics Association of Australia.

Home Privacy Policy Follow AMDietetic on Twitter Visit AMDietetics on Facebook ©Copyright AM Dietetics. The purpose of AM Dietetics is solely educational and information is intended to be of a general nature only.

The information included on the site is not a substitute for professional medical or specific dietary advice, examination, diagnosis or treatment. Each individual case requires a full assessment and personalised advice.

Users should seek personal and medically informed advice as appropriate from a professionally qualified dietitian on all specific situations and conditions of concern to them.

The opinions of the bloggers on this site are their own. Go to content Go to navigation Go to search. AM Dietetics. Tweet Are you struggling to make it through your working day? If you think your diet may be to blame or are looking for ways to improve your diet to address your feelings of not being able to find the energy to work: Here are my Top Tips on How to Eat Well to Boost your Energy and Performance at Work: 1.

Maintain a Healthy Weight Maintaining a healthy weight can help your energy and productivity at work. Good breakfasts include: fruit salad, yoghurt, smoothies, oats and fruit, beans, avocado or peanut butter on wholegrain toast, muffin and egg, high fibre cereal or an omelette.

Balance your Lunch Time Meal Right The key to achieving a healthy lunch and keeping your energy levels from waning in the afternoon is getting the right balance.

Go Low GI GI or Glycaemic Index is a ranking system of carbohydrates which describes the way they will affect blood glucose. Avoid Sugary Drinks and Snacks Sugary drinks and snacks might seem like a good idea but they will only give you a short lasting burst of energy.

Choose energy sustaining, low GI snacks and healthier choices like fruit, yoghurt, nuts, air popped popcorn or hummus and vegetable sticks instead. Drink Plenty of Water Not drinking enough water is a common reason for people losing concentration and becoming tired at work.

Eat Iron Rich Foods Women particularly can be prone to iron deficiency. The best source of iron is lean meat. Other sources include chickpeas, lentils, broccoli, cashews and almonds. Watch the Caffeine Caffeine can be an effective quick fix but take care not to overindulge. Include some of these possible Energy Boosting Foods There are some suggestions that foods containing antioxidants can help encourage blood flow and maintain energy.

Some foods which may help include: blueberries, apricots, spinach, salmon, almonds, walnuts, green tea, sunflower seeds and avocado. Have your say Remember. Textile help. You may also like: How can I prevent anaemia?

How to follow a more plant-based diet How can diet help manage PCOS? What nutrients do you need to boost your immune system? The Mediterranean Diet -could it reduce symptoms of depression?

Campus Wellness. Campus Wellness home About Campus Wellness COVID Vaccine Centre Health Services Student Medical Clinic Family Health Clinic Nutrition Services Nutrition articles FAQs Reliable nutrition and health websites Travel Clinic Campus Response Team Counselling Services Health Promotion Partnership with IMPACT News Events Wellness Topics and Information.

Faculty and Staff Indigenous Student Resources Parents and Supporters Students. Campus Wellness Health Services Nutrition Services Nutrition articles.

Eat breakfast After a 12 or 14 hour fast, your body needs food in order to function at its best. Try one of these 5-minute meal ideas, choosing whole grains whenever possible: Whole grain cereal, milk, OJ Bagel with peanut butter, banana Instant oatmeal with raisins and milk Toaster waffle with frozen berries, yogurt Bran muffin, piece of cheese, grapes High fibre cereal bar, chocolate milk, apple English muffin with cheese and tomato Re-fuel every hours Students who eat at regular intervals avoid energy slumps and the extreme hunger that can lead to binge eating.

Plan balanced snacks Although a handful of gummy bears may satisfy you for a few minutes, a quick sugar fix provides little brain fuel and is likely to leave you feeling more sluggish.

Campus wellness. University of Waterloo. Waterloo , ON , Canada N2L 3G1. uwaterloo social directory. Log in. If you want to satisfy your sweet tooth while keeping your energy levels more stable and reducing fatigue, try trading foods high in added sugar for:.

Eating foods high in sugar may lead to chronic diseases, including obesity, type 2 diabetes, and heart disease.

Consider minimizing your intake and focusing on eating whole foods instead. Drinking enough water is incredibly important for several aspects of health.

In particular, dehydration can have a huge effect on your brain function, mood, energy levels, and more 38 , For example, one small study found that acute dehydration significantly increased the perception of fatigue and impaired muscular performance in athletes As a general rule, try drinking water whenever you feel thirsty to ensure that you stay hydrated.

Additionally, keep in mind that older adults may not always feel thirsty when they need water. As such, they may need to make a conscious effort to drink more throughout the day to stay hydrated Dehydration can make you feel tired.

In fact, social isolation can cause low mood and tiredness, especially as you age Some research even indicates that having stronger social support could be associated with improvements in physical and mental health as you age 43 , 44 , 45 , If you feel tired and in low spirits, it can be helpful to try socializing with friends, joining a club or class, volunteering, or finding a new hobby that gets you out and about.

Getting out of the house and mingling with other people is beneficial for both your energy levels and your health. Try organizing social activities with your friends, volunteering, or starting a new activity by joining a club or class. However, drinking enough water, following a balanced diet, getting enough sleep and exercise, and being sociable can benefit both your energy levels and your overall health.

Reach out to a trusted healthcare professional for additional guidance and advice to help increase your energy levels. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references.

The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Brain fog is a symptom of another medical condition. Chronic inflammation refers to a response by your immune system that sticks around long after infection or injury.

Learn the common symptoms and…. Inflammation is one way your body fights infection, injury, and disease. Sometimes inflammation can become a painful problem. Your doctor can perform…. What is oxidative stress, and why does it matter? We explain how this imbalance affects your body and ways to prevent it.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 9 Natural Ways to Boost Your Energy Levels. Medically reviewed by Kim Rose-Francis RDN, CDCES, LD , Nutrition — By Rachael Ajmera, MS, RD and Helen West, RD — Updated on May 9, Get more sleep.

Reduce stress. Move more. Delegating tasks not only helps distribute the workload but also frees up your time and energy for tasks that require your expertise. This way you can improve productivity without overexerting yourself. Put these strategies into action to see a marked improvement in your energy levels and productivity.

Remember, consistent practice is key to achieving lasting results. Stay motivated, and embrace these changes as a new, more productive chapter in your professional journey.

Pay attention to signs of mental fatigue, such as difficulty concentrating, irritability, or reduced creativity. Regular breaks, even just a few minutes, can help refresh your mind and maintain your energy levels throughout the day.

Quick energy-boosting activities include taking a brisk walk, stretching, deep breathing exercises, or even engaging in a brief meditation session. These activities can help clear your mind, increase blood flow, and re-energize you for the tasks ahead. Creating a workspace that promotes energy and productivity involves optimizing your environment for comfort, focus, and efficiency.

Ensure you have proper lighting, ergonomic furniture, and minimal distractions. Personalize your space with items that inspire you, such as plants, artwork, or motivational quotes. Keep your workspace clean and organized to reduce stress and maintain focus. To maintain your energy levels during long meetings or conferences, stay hydrated, take brief breaks when possible, and engage in active listening.

Taking notes can also help you stay focused and retain information. If you have control over the meeting agenda , consider incorporating short breaks or interactive activities to keep participants energized and engaged. Healthy snacks that can help maintain energy levels include nuts, seeds, fresh fruits, vegetables with hummus, yogurt, or whole-grain crackers with cheese.

These snacks provide a combination of complex carbohydrates, proteins, and healthy fats that can help sustain your energy levels and prevent sudden crashes.

Staying energized when working remotely involves maintaining a consistent morning routine , creating a dedicated workspace, taking regular breaks, and setting boundaries between work and personal life. Additionally, stay connected with colleagues through virtual meetings or chat platforms to maintain a sense of teamwork and motivation.

Managing your energy levels when traveling for work involves planning ahead, staying hydrated, maintaining a healthy diet, getting adequate sleep, and incorporating physical activity into your daily routine. Adjust your schedule to the local time zone as soon as possible and allow yourself time to rest and acclimate to the new environment.

Improving focus and concentration involves minimizing distractions, setting clear goals, practicing mindfulness, and taking regular breaks. Utilize productivity techniques such as the Pomodoro Technique or time-blocking to maintain focus and structure your workday effectively.

Effective stress management is crucial for maintaining energy and productivity. High stress levels can lead to burnout, reduced focus, and decreased overall performance. Incorporate stress-reducing activities such as exercise, meditation, or hobbies into your daily routine to maintain a healthy work-life balance and support your mental well-being.

Motivating your team involves setting clear expectations, providing regular feedback, recognizing achievements, and fostering a positive work environment. Encourage open communication, support work-life balance, and provide opportunities for professional growth and development. Lead by example and demonstrate the importance of maintaining energy and productivity through your actions and habits.

By incorporating these executive tips into your daily routine, you can maintain your energy levels and optimize your productivity. Stay motivated, and embrace these strategies as a new, more productive chapter in your professional journey.

Schwartz suggests an audit of your daily activities to look for the things that sap your energy. Do you skip breakfast and rush to work? Perhaps, like many of us, you reach for sugar or caffeine to quickly boost energy only to feel the crash later?

Writing a list of your energy drains could lead to an aha moment that creates momentum for changing them, he says. Making just a small change can help you reap big rewards. For example, in a study, researchers from the University of Sussex found that workers who stepped away from their office to have lunch at the beach or in a park were much happier on their return than those who ate lunch at their desk or at an on-site cafe.

In fact, those eating al desko recorded a drop in happiness after lunch. Taking your lunch outdoors not only gives your eyes a rest from the computer screen, it can give a happiness zap to your emotional energy, too.

Take regular breaks during your work day and plan that relaxing holiday. Good-quality sleep gives you energy to take on a new day. You can clear your head for sleep and come back to your list in the morning.

He says just the act of worrying can activate the fight-or-flight response and trigger the sympathetic nervous system into action. Mindfulness meditation and cognitive behaviour therapy are both effective ways to learn to worry less. If we are anxious, we are not really present.

Slow abdominal breathing can be done anywhere — even at your desk. Lie down, or sit comfortably, with your hands on your belly. Breathe in and out deeply and let the belly move up and down with the breath.

Practise for at least two to 10 minutes daily. Slot it into your workday between projects, when you need an energy boost or to calm yourself. Caring for others is honourable, but caring too much can send you into compassion fatigue, says Schwartz.

Becoming more aware of the energy drains in your life, and how best to replenish your energy, can make you better at looking after others and, ultimately, lead to a more productive you. Lists can be your best friend, providing structure and enabling you to strategically manage your workload; effectively reducing stress levels.

We all need to drink more water, and taking a considered approach to your liquid intake can really help to boost energy. We all tend to drink too much tea and coffee at work or grab a can of soda with lunch, which often dehydrates us more. Sometimes putting one foot in front of the other and getting away from the office can help rejuvenate and relax.

Something as simple as walking into, or around town offers exercise and some headspace to reset from a busy morning. Research shows that workers who take some form of exercise during their lunchbreak benefit from a 41 per cent increase in their motivation — Exercising at work and self-reported work performance What we put in our bodies is a vital part of maintaining healthy energy levels.

However, when it comes to the snacks that we choose, we can often fall prey to the easier, tastier options high in fat and sugar. This article was provided by Zest. Organisations need to take a forward-looking approach to ensure employees remain happy, feel supported and have a positive work-life balance.

Offering services that promote a healthier lifestyle and address issues before they become critical can lower rates of absenteeism. Survivals rates have increased since the first World Cancer Day in — but more needs to be done as the number of those affected grows.

Yoga comes in different styles, with each incorporating movement, breath and meditation to different extents. Hatha yoga is the most common; ashtanga yoga is more athletic; Iyengar yoga involves holding poses for longer; and Bikram is done in a room heated to 37°C.

Restorative yoga, which uses more passive poses — for example, lying with your legs up the wall — is a particularly good choice for energy renewal if you are already feeling burnt out. Some workplaces have yoga classes in-house. Corporate Conscience Yoga, run by The Yoga Foundation , sees corporate employees get yoga tailored to their needs, while some of the fees go towards funding yoga classes for disadvantaged people.

The formal practice of mindfulness meditation involves sitting still and paying attention in a mindful way. These mindfulness breaks prime the brain to be more present when we go back to what we need to do next.

Submit search Search. At a glance. He describes four types of energy: physical, emotional, mental and spiritual. Audit your habits Schwartz suggests an audit of your daily activities to look for the things that sap your energy. Sleep well Good-quality sleep gives you energy to take on a new day.

Breathe deep Grabbing a natural energy boost can be as easy as breathing deeply into your belly. Prioritise self-care Caring for others is honourable, but caring too much can send you into compassion fatigue, says Schwartz.

Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress.

Relaxation therapies like meditation, self-hypnosis, yoga , and tai chi are also effective tools for reducing stress. One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations.

Try to streamline your list of "must-do" activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary. Exercise almost guarantees that you'll sleep more soundly.

It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.

You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia.

The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep.

And once you do fall asleep, its addictive power can kick in and awaken you with cravings. If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping.

This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here's how to do it:. Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.

Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.

Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.

One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday.

Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. By adding sugar, cream, and dollops of whipped cream to your caffeinated beverage, you may end up increasing your waistline-not your energy. Fewer than 20 percent of American workers regularly step away for lunch, and 39 percent usually eat at their desks, according to a survey done by Right Management.

Incorporating a midday break into your schedule to provide new visual stimulation throughout the day can actually increase productivity. A study, done by the University of Illinois, confirmed that the brain responds better to change, which is why prolonged attention to one task can actually impede performance.

Lean pork and beef, and skinless chicken are sources of complete protein that include the amino acid tyrosine. Tyrosine is a precursor to dopamine and norepinephrine, which are both chemicals in the brain that can help alertness and focus.

Meats also contain vitamin B, which may help ease insomnia and depression. The average adult human body is 60 percent water. Your body uses water to digest food, lubricate your joints, regulate your body temperature, and deliver oxygen to your body parts, among many other functions.

Consistently hydrating your body can help ensure your essential bodily functions are running the way they are supposed to which will help increase energy and relieve fatigue.

Spice up your beverage even more by adding a few slices of fresh or frozen fruit, or fresh herbs lemon, lime, orange, cucumber, mint, and raspberries all work well.

Adequate water intake should be half of your weight in ounces, so if you weigh pounds, aim for 75 ounces each day. Another way to stay hydrated and energized is to eat fresh fruits and vegetables, which are naturally full of water. In the summer, we unknowingly lose water through our skin because of the warmer temperature, which can put us at risk for dehydration.

Snacking on apple slices, watermelon, cucumbers or celery, can help replenish some of this lost water and improve our alertness during the day. Other hydrating foods include soup, oatmeal and pasta, which soak up their cooking water.

The good news is that consuming a square of dark chocolate after lunch—or any time of day—can have mood elevating effects. Chocolate contains a natural stimulant called theobromine which is similar to caffeine, but does not act as quick or as strong, giving chocolate a mild, lasting energy improving effect.

Try to take a minute walk during the day to boost your levels of dopamine, norepinephrine, and serotonin, all brain chemicals which will give you more energy when you get back to your desk.

Aim for minutes of moderate exercise brisk walking, swimming or mowing the lawn or 75 minutes of vigorous exercise running or dancing each week. The type and amount of food you eat each day can make a lasting impact on daily energy levels, but the hours of sleep you get each night continues to be the primary way to refresh your brain and rejuvenate your energy.

Ashley Brigham, RD, CWWS, is a Wellness Advisor at HealthTrust. Ashley can be reached by phone at