How To Boost Your Energy Level...

Feel like you're always running on empty? Wake up in the morning exhausted? In today's busy world, having staying power is a must, so how can you inject some Red Bull into your veins? Firstly, work out what is sapping your energy and secondly, take a few easy steps to rectify it. How? By using our super-easy plan below!

Get a Daily Dose of Magnesium

For a little extra get-through-the-day energy, top your veggies with toasted sesame seeds. They're loaded with magnesium -- a mineral that cells need in order to convert food to energy. Other magnesium-rich foods include: whole grains, dark leafy greens, pumpkin seeds, and cashews. Magnesium not only boosts your energy, it also helps strengthen your bones and keep your heart, nerves, muscles, and immune system functioning well.

Eat More Mini-Meals

To stay energized all day, you have to eat often. That means shifting away from three big meals toward five to six balanced mini meals. To maintain steady energy levels, pair complex carbs that are high in fiber (e.g., beans, peas, and whole grains) with unsaturated fats (e.g., avocado, walnuts, or mixed greens with olive oil). Add protein, such as lean meat, nuts, fish, and edamame, as an accent rather than as a main dish.

Take a Power Nap

Research has shown that both information overload and pushing our brains too hard can zap energy. But studies by the National Institutes of Mental Health found that a 60-minute "power nap" can not only reverse the mind-numbing effects of information overload, it may also help us to better retain what we have learned.

Reduce Stress and Deal With Anger

One of the biggest energy zappers is stress, says psychologist Paul Baard, PhD."Stress is the result of anxiety, and anxiety uses up a whole lot of our energy," says Baard, a sports psychologist at Fordham University in the Bronx, N.Y.Like worry or fear, Baard says, stress can leave you mentally and physically exhausted -- even if you've spent the day in bed. More commonly, he says, low but chronic levels of stress erode energy levels, so over time you find yourself doing less and feeling it more.In much the same way, unexpressed anger can give a one-two punch to your energy level. The reason: "We're expending all our energy trying to contain our angry feelings, and that can be exhausting," Baard tells WebMD.The good news, says Baard, is that we can counter these energy killers by programming more relaxation activities into our day. While for many folks, increasing exercise burns off the chemical effects of stress and anger, others find relief in quiet pursuits: listening to music, reading a steamy romance novel, or even just talking on the phone."Whatever is relaxing for you will reduce tension and that will help increase energy," says Baard.

Train Your Brain

Tell your body you want to watch Glee reruns all night and -- thanks to mechanisms called feedback loops -- you downshift energy production. This explains why you can feel too tired to move even though you’ve been sitting around all day. Tell your body to move and it responds by giving you the energy to get moving. Your body teaches your brain. That's how healthy behaviors become automatic habits. This may be tough the first few times you try, but it gets easier.

Drink More Water and Less Alcohol

You may already know that it's easy to confuse signals of hunger with thirst (we think we need food when we really need water). But did you know that thirst can also masquerade as fatigue?The solution is simple: a tall, cool glass of water. This is particularly important to boost energy after exercise, when your body is likely to be craving fluids, Ayoob says. Conversely, Heller says, if you find yourself frequently fatigued even after a good night's sleep, try cutting down on alcohol during the evening hours.

Cut Back on Sugar

A sugar-filled diet gives you about a birthday candle's worth of energy, while a healthy diet is more like an eternal flame. Work on limiting simple sugars (they end in -ose, such as glucose, sucrose, maltose, and dextrose -- ribose is OK), syrups, and any grain that's not 100% whole. Ribose is the exception because it's a special sugar made in your body. It doesn't come from food, but does come in supplement form and can help build the energy factories of your body. It's not for everyone, so talk to your doctor first.

dark moods
According to recent figures one in four women and one in six men will suffer from some form of depression in their lives and the bad news is that when we're feeling low our energy levels tend to follow. If you've noticed that you don't have as much energy as you used to, if normal activities seem difficult, and if you don't want to socialise, then you could be at risk. Being honest with yourself, taking responsibility for your own happiness and getting help is the key to living the life you want. In the meantime there are a few things you can do to stick a rocket under your energy reserves.

Trade TV Time for Exercise

No time to exercise, but plenty of time to watch TV? Exercise can do a world of good to boost your energy, so even on days when you don't feel up to it, try to do some kind of physical activity, such as walking, strength training, or cardio to kick your feel-good endorphins into high gear. Still uninspired? Try the 10-minute rule. Make a deal with yourself to get moving for at least 10 minutes. Chances are, once you start, you'll feel so much better that you'll keep going.

As well as the tips listed above, some of the other methods are:

• Get rid of that stuffy nose. Allergies will make you feel tired and cranky, but can be relieved with over-the-counter medicines.
• Work with your body’s clock (we’ve covered this previously).
• Have an afternoon power snack.Eat lots of berries, as they contain antioxidants that boost energy.
• Eat a satisfying breakfast but a light lunch, as a heavy lunch will leave you feeling drained for the whole afternoon.Add more cardio to your gym time, as more aerobic exercise gets your heart pumping.
• Get on your toes, as it stimulates your circulatory system.