Want to try this and our other expert-advised ideas? Start the year off right by making a few small changes every day.

We tend to lose muscle and strength with age, but getting enough protein can help protect against this, Woods says. Plus, protein takes longer to break down than carbs, which slows the release of blood sugar. According to a study in the American Journal of Clinical Nutrition , people who had a high-protein breakfast 30 percent of calories from protein experienced a better insulin response and blood glucose level after 4 hours compared with those who had mostly carbs.

To get a head start, add some protein to your morning meal. Top toast with cottage cheese or an egg, stir nut butter into oatmeal, or pair cereal with Greek yogurt and chia seeds. This extra nutrition is particularly important for older adults. A study published in in The Journal of Nutrition found that people ages 55 and older who ate at least three servings of whole grains daily had better markers of heart health—smaller increases in waist size, blood pressure, and blood sugar—compared with those who got less than half a serving.

Bored with brown rice and oatmeal? Try amaranth , buckwheat, farro, or quinoa. While experts recommend five or more servings of produce a day, even smaller amounts boost heart health.

A study in BMJ found that every extra daily serving—up to five—slashes the risk of dying of heart disease by 4 percent. Each fruit and vegetable contains its own combination of vitamins, minerals, and antioxidants that fight inflammation , says Judy Simon, a registered dietitian with the University of Washington.

For the biggest benefit, choose an assortment of colorful fruits and vegetables. According to research in The Journal of Nutrition , people over age 50 who consumed the biggest variety of produce were 21 percent less likely to die from heart disease over a year span compared with those who had the least.

Simon suggests tossing extra veggies into your main course. You can also add greens to soups and sandwiches, broccoli or cauliflower in stir-fries, and mushrooms, peppers, or zucchini to pasta dishes.

Leafy greens help protect brain health , broccoli and brussels sprouts are potential cancer preventers, and green peas can improve digestive health. Plus, eating veggies before the rest of your meal can lower your blood sugar response afterward, according to scientists from Cornell University.

Holesh JE, Aslam S, Martin A. Physiology, Carbohydrates. In: StatPearls [Internet]. Treasure Island FL : StatPearls Publishing; Jan-. Tardy A-L, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.

Krecar, I. The Effects of Drinking Water on Attention. Procedia - Social and Behavioral Sciences. Mohiuddin, A. Skipping Breakfast Everyday Keeps Well-being Away. Acta Medica , 50 1 , 26— Hsouna, H. Effect of different nap opportunity durations on short-term maximal performance, attention, feelings, muscle soreness, fatigue, stress and sleep.

Volume , , Åkerstedt, T. Do sleep, stress, and illness explain daily variations in fatigue? A prospective study. Journal of Psychosomatic Research. Volume 76, Issue 4, , Pages Mandolesi, L. Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits.

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A graduate of Syracuse University, Jessica now lives in the Chicago suburbs with her two young sons, rescue beagle, and husband. We all have times when we're feeling sluggish and need a pick-me-up.

In fact, about one-third of workers in the U. reported emotional exhaustion, while nearly one-half said they were physically fatigued, per data from the American Psychological Association.

That all adds up to a whole lot of lagging. Issues with energy and fatigue typically go deeper than just a quick fix. However, as you work on the underlying cause—be it a health problem, work or life stress, or lifestyle habits that need an adjustment—there are also things you can do in terms of your diet to put a little more pep in your step.

Some drinks can help you boost your energy in a pinch. But remember to try to get a little more sleep tonight, too, OK? Pictured Recipe: You'll Want to Drink This Anti-Inflammatory Beet Smoothie Every Day. Feeling a little sluggish? You might need water—not coffee.

How come? You might be dehydrated. This affects the cells in your muscles and brain, and you might feel that as brain fog or lethargy.

If there's not enough water in your body, this means that every cell is going to be deprived of this, and—although it might still function with the little water it does have—it's going to do so less optimally," says Samantha Cochrane, RD , a registered dietitian at The Ohio State University Wexner Medical Center.

In a study on male Chinese students published in the International Journal of Environmental Research and Public Health , dehydration led people to feel less energetic, and they had lower moods, along with problems with memory and attention.

In terms of how much water you should drink , females should aim for 91 ounces of total liquid from food and drink per day; for males, that's ounces. Cochrane advises drinking water when you're thirsty. She says that having a water bottle by your side, choosing a bottle that keeps your water at your preferred temperature e.

Of course, coffee is on this list. Caffeinated coffee contains caffeine, a stimulant that binds to adenosine receptors in the brain. Adenosine makes you feel sleepy, but caffeine blocks that process from happening, which ultimately makes you awake and alert, explains JN Learning a division of the JAMA Network.

Coffee offers many health benefits , from a decreased risk of heart disease to a healthier brain. However, there are a few things to remember if you have a java habit. Cochrane cautions against substituting coffee for breakfast. In addition, be mindful of how much sugar your cup contains.

Sugar, too, can increase your energy temporarily, but you're also more likely to have an energy crash due to fluctuating blood sugar levels.

Unlike water, coffee or tea, a well-planned smoothie contains macronutrients —carbohydrates, protein, fat—that provide calories to give your body energy. Plus, a smoothie is also a source of hydration from the added liquid, ice and fruit.

Lighten up. Stress is an inevitable part of life. Successfully managing stress means keeping a positive outlook and a healthy lifestyle, which helps fight energy-sapping depression. To take care of yourself, try taking regular physical activity breaks, meditating, taking time off and doing things you like.

Avoid unhealthy ways to manage stress, which includes smoking, drinking excessive amounts of alcohol, overeating and relying on stimulants. Learn to fight stress by developing these healthy habits.

Most people who want to feel more energetic can do it. Following the steps above is a good start. Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff. Healthy Lifestyle. Be Well Together. Life's Essential 8. Staying Safe in the Water Infographic.

Mental Health and Well-being. How to Help Prevent Heart Disease At Any Age. Quit Vaping, Smoking, Tobacco. Simon suggests tossing extra veggies into your main course. You can also add greens to soups and sandwiches, broccoli or cauliflower in stir-fries, and mushrooms, peppers, or zucchini to pasta dishes.

Leafy greens help protect brain health , broccoli and brussels sprouts are potential cancer preventers, and green peas can improve digestive health. Plus, eating veggies before the rest of your meal can lower your blood sugar response afterward, according to scientists from Cornell University.

This may help people with prediabetes and diabetes—close to half of Americans—keep their conditions in check. Many snack staples, such as pretzels, cereal bars, and crackers, are highly processed.

A diet high in these packaged foods is linked to type 2 diabetes, heart disease, obesity, and dementia. But a review of research published in the journal Antioxidants suggests a diet high in nuts can protect against conditions like these. Aim for an ounce—about a handful—of nuts a day. Top ice cream with fresh fruit, dip chips into hummus, and mix chocolate with nuts.

These additions slow the release of sugar into the bloodstream, she says, which can stave off a blood sugar spike and the energy crash that follows. Sharon Liao is a writer and editor specializing in health, nutrition, and fitness. She lives in Redondo Beach, Calif. We respect your privacy.

All email addresses you provide will be used just for sending this story. By Sharon Liao. January 5, Photo: Getty Images. More on Healthy Eating. How to Choose a Good Extra Virgin Olive Oil.

Incorporating adaptogenic herbs into your daily routine could help you feel calmer, less exhausted and more focused. The Ayurvedic herb shilajit also is an energizer, as it encourages the function of mitochondria, helping them oxygenate more efficiently.

While they do provide your body with energy, foods heavy in carbohydrates can leave you feeling sluggish. The main culprit? Simple carbs, like those found in sugary drinks, cookies and processed foods think white bread and pasta , which burn through your body quickly.

The solution for how to boost energy when tired and keep blood sugar levels steady? Stick to whole-grain, low-glycemic carbohydrates that take the body longer to digest and avoid the crash and burn effect. Nuts, legumes, sweet potatoes, oats and brown rice are all low-glycemic carbohydrates that provide the body with a steady stream of energy.

If your only experience with chia seeds is the Chia Pet, prepare to be pleasantly surprised. These magic little natural energy foods boost energy levels and provide your body with a lot of nutritional bang for the buck.

The ancient Mayans and Aztecs ingested chia seeds to keep up energy and alertness among warriors during war. For us mere mortals, the essential fatty acids omega-3 and omega-6 found in chia seeds have been shown to enhance sleep quality, boost brain power and combat inflammation, which keeps your body feeling fresh.

Coupled with high levels of protein and fiber, which keep blood sugar stable no afternoon sugar crashes! Did you know that one of the first signs of dehydration is feeling tired or exhausted?

Because our bodies are made up of mostly water, even small dips in hydration are enough to affect your metabolism. The National Academy of Medicine suggests about nine cups of fluids a day for women and 13 cups for men.

However, a more accurate amount is found like this: Take your body weight, and divide it in half. Then drink that many ounces per day plus more if you work out, are really active, are pregnant, nursing, or are fighting an illness or disease. If that sounds like a lot, remember that many foods, like fruits and vegetables, contain water as well, so you can also boost your hydration level by upping your intake.

If you have an intense workout, you might want to supplement water with a drink that helps replace the electrolytes your body sweats out.

Forget sports drinks loaded with high fructose corn syrup and additives, and opt for coconut water or water naturally flavored with lemon and honey instead. You can also make your own electrolyte drink.