Everybody feels run down sometimes, or has had to force themselves out of bed in the morning. Most people have lamented at some time or another about having to make that seemingly endless commute to work. But if that feeling persists for days, it could be a sign of a deficiency that needs to be adjusted back into a healthy energetic pattern again. Here are four life empowering ways to bring your energy level back up to its maximum power again.

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1. Eat fewer sweets and avoid that sugar crash afterwards

In order to avoid the energy drag of the dreaded sugar crash, the first thing you must do is cut down on all of the sodas and excessively sugary drinks. It’s easy to lose track with sweets and overdo it. This raises the body’s blood sugar, and then it starts to release insulin into the bloodstream. Exercise counteracts the effects that sugar has on your body. It helps to reduce the crash effect. Keep track of how much sugar you intake, and stick to firm limits. Don’t forget to reward yourself for sticking to your diet. Sugar seems harmless, but remember that too much of a good thing can sometimes turn bad.

Pick one day out of the week that you can cheat on your diet guilt free. This may sound crazy, but this way you will gain a sense of pride about when you get to take a break from being strict on yourself. Celebrate another week of success. Remember that this isn’t a license to binge; it’s just a sweet reminder of the rewards of accomplishing your goals. Stick to a structured plan of what you can eat and when. That six day stretch of self-discipline will pay off with a noticeably clearer energetic mindset, and also a healthier, fitter looking body from the benefits of eating well.

2. Keep healthy power snacks on hand with you

3 o’clock is usually the time when your personal energy tank runs out of gas, no matter what kind of lunch you’ve had. You still need a little something extra to get you to the end of your shift. This is why it is imperative to have healthy high protein, high in fiber foods with you for quick energy snacks. Healthy fats like nuts help counteract the negative effects of having a sugar crash in the middle of your day. Nutrient enriched snacks that are low in sugar will refuel and energize you back into your busy day, allowing you to successfully finish the rest of your shift with energy left over.

Some great foods that taste sweet, but have less sugar are: Trail mixes with nuts, and dried fruit. Carob can be a sweet substitution for chocolate in trail mix, which helps fend off those sugar tooth cravings. Almonds are high in protein, fiber, and “good” fats, which help produce quick long lasting energy when you’re feeling tired and run down. Energy bars are a good source of instant energy, as long as they are low in sugar, and high in fiber and protein. And also don’t have any unhealthy stimulants or unproven supplements.

3. Don’t go skipping regular meals when you’re busy

In today’s business market, if one wants to be successful in the future, it seems like they cannot waste any time in the present during their busy workdays, especially to take time out to eat. People work through lunch all the time. But they are taking a big toll on their body when it comes to concentration, stamina, and being able to focus properly. Their energy levels are constantly failing from lack of proper fueling. All meals are important, not just breakfast. They provide the fuel that powers the inner pistons of our body’s production abilities. Work better and smarter by not starving your body or your mind.

Prepare your meals in advance the day before, or in the morning. If you took the time to make it and pack it, most likely you will take time out to eat it after all the time, money, and effort that you put into making your meal. This is also a way to live healthier beyond lunchtime fast food fare. Planning and bringing your own meals also saves money from not having to pay for restaurant or corporate cafeteria bills. The practice of packing your meals into work will put extra cash savings in your pocket that you can spend in your off time, rather than on another work expense.

4. Drink less alcohol and more water the night before

According to Cosmopolitan’s 17 Expert-Tested Ways to Prevent a Hangover, one should double up on the multivitamins before one starts drinking alcohol for the night. At the end of the night, make sure that you drink plenty of water with-out overdoing it, once again, there is always something that can easily turn into too much of a good thing, and even water can be one of them. Using booze in moderation is always going to be the best choice of action. Always remember that booze is the number one thing that has a tendency to become too much of a good thing the night before.

Make sure to eat when drinking alcohol, and intentionally choose blended drinks that are made with an ample amount of ice. That way you can always stay properly hydrated throughout your night-out. Taking more Vitamin B12 will work the morning to help to relieve your hangover. When one drinks alcohol, their bodies encounter a drop in their blood sugar. A glass of juice in the morning will usually do the trick when it comes to bringing it back up to normal levels. It’s important to still do your best to eat a good lite breakfast the morning after. When we allow ourselves to get dehydrated, we lose important electrolytes that our bodies need, so it is very important to continue to keep hydrating all day after a night of even moderate drinking.

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