Whether you’re battling morning fatigue or a late-afternoon slump, everyone needs a little pick-me-up now and then. You can always grab a cup of coffee or an energy drink, but caffeine isn’t always the best answer. Yes, you can improve your overall nutrition and sleep schedule for more energy and both are good ideas. But if you want something that’s a little more of a “right now” solution, here are six ways to get some extra energy.

Take a Walk

A quick walk is always a good way to feel more awake and energized. It increases circulation and releases endorphins which can help to reduce stress and increase feelings of happiness and well-being. Walking can also reduce stress and fatigue and boost your metabolism to help you feel more energetic and alert throughout the day.

Hug a Tree

Ok, you don’t have to hug the tree, but just being in nature can be uplifting. If possible, take your walk in nature. A stroll through the woods around trees which release oxygen can help to improve respiratory function and increase feelings of alertness and energy. Spending time in nature can help reduce stress, improve your mood and help to increase energy levels, and improve overall well-being. If you don’t want to walk, just sitting in a park and enjoying a little nature can be uplifting.

Find Your Aroma

Some scents and smells can help boost your energy and increase alertness. Citrus scents like lemon, orange, and grapefruit can be energizing and refreshing. The smell of peppermint and eucalyptus can help increase alertness and rosemary and cinnamon can reduce fatigue and improve mood. Everyone responds differently to different scents, so experiment with a variety of aromas until you find one that works best for you. You can try essential oils, sprays, candles, or diffusers to surround yourself with your favorite scent

Grab the Right Snack

Choosing healthy snacks that are high in protein and complex carbohydrates can help boost your energy levels any time of day. Nuts can provide a quick source of energy to help you power through your day. Fresh fruit is a great source of natural sugar to help perk you up. It’s also high in fiber and antioxidants. You can also grab Greek yogurt, or hummus and veggies to feel full and refreshed. As a bonus, look for a snack with magnesium. Magnesium is an essential mineral that plays a crucial role in many bodily functions, including energy production so fill up on leafy greens, nuts, whole grains, and legumes.

Pour Some Water

If you’re feeling drained it could be an early sign of dehydration. Drinking water can help to rehydrate your body and raise energy levels by increasing blood volume and improving the delivery of oxygen and nutrients to the cells. Having a glass of water can also help to improve cognitive function and mood. So instead of grabbing another cup of coffee or a soda, opt for water instead.

Turn on Some Tunes

Listening to music in the office isn’t just a way to avoid small talk. It can also help boost your energy and improve your mood. It can stimulate the release of feel-good chemicals in the brain, like dopamine and endorphins, which can increase feelings of pleasure and lift your energy levels. Especially, upbeat and fast-paced music that also increases heart rate, blood pressure, and breathing rate, which can help to increase alertness and improve your mood. But if that’s not your thing, classical music or ambient sound may do the trick, it’s all about what you like.

Try any combination of these options for a quick boost today. But if you’re feeling consistently fatigued make sure to talk to your healthcare provider and take a good look at your diet and sleep routine for a more holistic long-term solution.

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