Get More Energy

1. Move your body.

"Moderate exercise, even just a brisk 10-minute walk, immediately increases your energy and improves your mood," Thayer says. "It achieves a better mood effect than a candy bar: an immediate positive feeling and slightly reduced tension." And in Thayer's research, study subjects who ate candy bars reported feeling more tense 60 minutes later, while 10 minutes of brisk walking raised their energy levels for one to two hours afterward. More vigorous exercise has the primary effect of reducing tension.

Although you may actually experience an energy dip immediately afterward (you're tired from your workout), one to two hours later you'll have an energy resurgence that's a direct result of that workout. "Exercise," Thayer says, "is the single best way of both changing a bad mood and increasing your energy, although it may take time for someone to learn that truth, through experiencing it over and over again."

2. Know your energy highs and lows.

Everyone has an energy body clock, Thayer says. Our energy is low immediately after waking (even after sleeping well), peaks in the late morning to early afternoon (usually 11 a.m. to 1 p.m.), drops in the late afternoon (3–5 p.m.), rises again in the early evening (6 or 7 p.m.) and plummets to its lowest point just before bed (around 11 p.m.). "When energy drops at these common times, it leaves people vulnerable to increased tension and anxiety," Thayer says. "Problems look more serious, people think in more negative terms. We've seen this in studies where people's feelings about exactly the same problem varied widely depending on the time of day."

Rather than feeding your anxiety, Thayer suggests paying attention to your body clock (do you peak earlier or later in the day?) and scheduling your life accordingly whenever you can. Plan to take on easier projects when your energy is low. For many people, the time to tackle tough tasks is in the morning. "That's when you're able to really take on a problem," Thayer says. "It's no accident that most food urges and overeating happen in the late afternoon or in the late evening, when energy and mood are low and we're looking for energy enhancement." That's exactly the moment for a brisk 10-minute walk.

3. Learn the art of self-observation.

This is such a key skill that Thayer teaches an entire course on self-observation and behavior change at Cal State Long Beach. It's human nature that what happens immediately after an action tends to reinforce that action, he says. Eating always feels good immediately after, though not necessarily for long (guilt and anxiety often come into play, for example), whereas the energy surge from exercise may take a while to become apparent. "What's really important is to look not only at how something makes you feel immediately, but also at how it makes you feel an hour later," Thayer says. So try your own self-study: What effect does caffeine have on you in the morning, afternoon and evening? How about exercise, including intensity, time of day and type of activity? Once you understand your own highly individual responses, you can use your knowledge to overcome your impulses — especially your "tense tired" impulses, those that beg for the immediate comfort of sweets and the couch rather than for the more lasting benefits of a good workout or a conversation with a close friend.

4. Listen to music.

Music is second only to exercise in raising energy and reducing tension, according to Thayer, though younger people tend to use this method a lot more than older people. Thayer feels that music is underused as a highly efficient method of lifting mood. Try a gorgeous aria, jazz riff, or even hard rock — any music you like works.

5. Rest.

Take a nap — but not for long! "Many people don't know how to nap properly, so they say that napping makes them feel worse," Thayer says. The trick is to limit the nap to 10–30 minutes. Any longer will leave you feeling groggy and also keep you from getting a good night's sleep. You will feel low in energy when you first arise from a nap, Thayer cautions, but that will soon dissipate and leave you feeling refreshed. In fact, not getting enough sleep is a primary reason for our nationwide energy slump; we now average less than seven hours a night, and all the sleep science we have recommends a minimum of eight. "Our whole society has been speeding up — we're working more, sleeping less," Thayer says, "and that ends up making us eat more and exercise less."

6. Socialize.

When people in Thayer's study were asked what they do to raise their spirits (and consequently their energy level), women overwhelmingly said they look for social contact — they call or see a friend, or they initiate social interactions. This can be extremely effective, according to Thayer. So the next time you feel your energy sagging, instead of reaching for chocolate, make a date with friends. Your mood (and your waistline) will thank you.

7. Vitamin Supplements

Vitamin A &D - Beta Carotene: Essential for the maintenance and growth of healthy tissue-skin-hair, also builds resistance to infection. Very good for maintaining and improving vision.

B Complex: Strengthens the heart, cardiovascular system, nervous system, promotes energy, aids in digestion, healthy skin, and tissue repair. Promotes antibody and red blood cell formation. Protects gums, teeth, blood vessels, and the nervous system.

Vitamin B 3 - Niacin: Promotes healthy skin, heals the nervous system and stimulates cell metabolism. Niacin also helps in converting food to energy.

Vitamin B-12: (Cyanocobalamin): A water-soluble vitamin necessary for the maintenance of a healthy nervous system and for the metabolic utilization of fats and proteins.

Vitamin C: Antioxidant. Wound healing, maintenance of immune system, promotes healthy gums, skin & blood.

Vitamin E: A major antioxidant and the primary defense against lipid peroxidation. It is particularly important in protecting the body's cells from free radical/oxidative damage.

Acidophilus/ Bifidus: This supplement is known for its effects in treating diarrhea and poor digestion. Regular intake of beneficial probiotics aids in maintaining healthy intestinal flora. A must after taking antibiotics to restore 'friendly' bacteria to the body! Coral Calcium: This product contains an alkaline form of Calcium that can help to support a healthy serum pH. Calcium is excellent for bone and tooth development and maintenance. It also helps muscle contraction & nerve transmission.

Glucosamine: An amino sugar derived from the chitin of shellfish that is used by the body to support healthy joint structures.

Lipoic Acid - Alpha: Also known as thioctic acid, is a natural anti-oxidant which has been used for years in Europe because of it's ability to help maintain or restore liver health. It's strong anti-oxidant capabilities have been used for radiation sickness and diabetes-related neuropathy. It has also been investigated as a possible HIV inhibitor.

MSM - Chondroitin: A natural form of organic sulfur found in all living organisms. MSM improves many health problems such as: allergies, asthma, emphysema, lung disjunction & arthritis.

Multi Vitamins: An excellent natural source of vitamins, minerals, amino acids, enzymes, plant sterols and numerous other nutritional constituents; plus this natural formula is safe and effective and gives one extra energy.

Omega - 3 Fish Oil: Diets that contain high levels of Omega-3 fats promote healthy heart function, protects against arteriosclerosis, diabetes, and inflammatory tissue disorders. New studies have shown this product to be very beneficial for Alzheimer's disease and other memory disorders.

Potassium: Taken for pH balance of blood. Regulates body water balance, nerve and muscle function. A very good alternative to salt, relieves dehydration.

Prostate Support: Studies have shown that saw palmetto, pygeum and nettle root may help to support a healthy prostate and urinary tract function. The active components of saw palmetto and pygeum are fatty acids and fat-soluble sterols. Saw palmetto is also known for its anti-androgenic, anti-estrogenic, anti-spasmodic and anti-inflammatory effects.

Psyllium Husks: Surveys have shown that the fiber content of the American diet is typically about half of government recommended levels. Whole Psyllium Husks can be a convenient way to increase the intake of dietary fiber.

SAM-e: An acronym for S-adenosyl-methionine, which is a natural compound found in human cells and involved in over 35 biochemical processes in the body. It is possible to have too little SAM-e, and a low blood level has been correlated with depression. Discovered in 1952, used for treating depression & osteoarthritis in Europe. It is also a very effective, non - chemical alternative to pain relief.

Stevia: One of the most beneficial plants on earth. Stevia is an excellent diabetic aid which nourishes the pancreas, helping to achieve healthful blood sugar levels. It is much sweeter than sugar and is primarily used as an alternative to sugar. Stevia may also help individuals with diabetes, hypoglycemia, nicotine cravings, weight loss and as a sugar substitute.

American Ginseng: A demulcent, it is helpful for coughs, colds and chest congestion. Reduces symptoms of fever and inflammatory illness and can help relieve nausea and vomiting.

Echinacea: Helps stimulate glandular organs such as the kidneys to function more efficiently. Fights infection, detoxifies & stimulates healing. Relieves allergy symptoms. Goldenseal is an excellent remedy for colds, stomach and liver troubles.

Ginkgo Biloba: Used extensively in Europe to treat a variety of ailments: short term memory loss, mild depression, vertigo. Helps increase blood circulation to the brain and has a positive effect on mental performance.

St. John’s Wort: Used to treat pains and diseases of the nervous system. It acts as a sedative and antidepressant.

Whey Protein: Repairs body cells, builds and repairs muscles and bones; provides a source of energy and regulates many important metabolic processes.