On The Cover The A-Z Of Energy Boosters

Can’t stop yawning? Working from home leaving you weary? Then try these genius tips and tricks to perk up your day…

A Acupressure

“Pressing the Du 26 acupressure point in the upper lip groove firmly will make you feel boosted, brighter and ‘more awake’,” says acupuncturist Rhiannon Griffiths ( WWW.RHIANNONGRIFFITHS.COM). B Berries

Add blueberries to yogurt or porridge. They can improve alertness and cognitive function for up to six hours, say University of Reading boffins. C Chia Seeds

Sprinkle Chia seeds into smoothies, salads, shakes and bakes. They’re packed with a revitalising combo of B vitamins, fibre and protein. It’s rumoured Aztec warriors ate a spoonful for strength and stamina!

D De-clutter

Clutter is mentally overwhelming and distracting. If your surroundings are tidy and organised you will see a rise in your energy levels. E Electrical Equipment

“Electro-magnetic equipment can cause inter ference with brain waves, which makes us feel tired,” says yoga teacher Fiona Agombar, author of Endless Energy (£6.99, Piatkus). “Move clock radios, mobile phones and TVs at least eight feet away from the head of the bed or better still, move them out completely!” F Food Swaps

“Rather than a sandwich at lunchtime, substitute a thermos of soup with oatcakes,” suggests Alison Cullen, nutritional therapist and A.Vogel Education Manager. “And if you’re hungry midafternoon, substitute a biscuit or cake for a handful of chopped dates or nuts instead.” Simple swaps such as these keep blood sugar – and therefore energy levels – steady. G Gum

Chewing mint gum for 15 minutes can make you feel more alert and revitalised, according to a British study in 2012. Experts say it increases blood flow and oxygen to the brain and also stimulates the autonomic nervous system, which can increase alertness. H Hunger

Just like a car can’t run without fuel, skipping meals means your body is literally running on empty. Eating regularly replenishes your supply of glucose and other essential nutrients to keep your energy levels up throughout the day. I Ice (Ice, Baby!)

Let the cold tap run before soaking a face cloth in the icy water and then placing it over your face. This will quickly make you gasp, rejuvenate your facial muscles and eyes – and will help lift your spirits as well.

J Joie De Vivre

Negative thoughts and emotions are energy sappers, say psychologists, so try to look for the joy in every situation. There is now conclusive evidence that happy people are more creative, more energetic and their brains work much more effectively – otherwise known as the Happiness Advantage. K Kale

This vegetable is a rich source of iron – an essential mineral needed for energy production. While iron deficiency (anaemia) is treated with medication, it’s important to eat a diet that includes leafy, green vegetables, fortified cereals, meat and pulses (beans, peas and lentils) to ensure adequate iron levels. L Lemon

Studies show the fresh, citrusy smell of lemon can boost energy and productivity. Use lemon essential oil in a diffuser. M Magnesium

This mineral is needed for breaking down glucose into energy so if levels are low in the body you’ll feel tired. Increase your intake of bran, wholegrain foods, dried fruit, sweetcorn, mushrooms and unsalted nuts, like almonds, hazelnuts or cashews, which are all rich in magnesium. N Nap

A 20-minute nap can provide the optimum energy boost – any longer is counterproductive as your body thinks it’s bedtime and you’ll wake up even more tired!

O Outside

Aside from the obvious benefits of Vitamin D from sunlight, being outdoors has many other benefits for the brain and the body. Fresh air helps us to concentrate and boosts our energy levels – again thanks to the increased flow of oxygen. Add this to the energising benefits of physical activity and it’s little wonder we always feel so much better after a spell outdoors. P Plants

Washington State University scientists found people who worked with a plant in their line of vision could concentrate more and carry out tasks

12 per cent faster. Plants absorb carbon dioxide and other environmental pollutants that can trigger fatigue and tend to make people feel more positive and energised. Q Quench Your Thirst

Dehydration is one of the leading causes of lethargy, warn experts. Water transports nutrients in the blood that we use for energy, as well as removing the waste and, by the time you feel thirsty, your body is already partially dehydrated. Carry a reusable water bottle with you – and use it! R Red

Wearing clothes in vibrant, vivid colours, like cherry red or cobalt blue, will instantly make you feel brighter and more energised, say psychologists. S Sit Up Straight

Slouching causes muscles, ligaments, and joints to work harder than when your body is aligned correctly. Just looking down at a 45-degree angle uses more energy than holding your head in an upright position – decreasing blood (and oxygen) flow to your brain, making you feel tired. T Tap Your Thymus

Your thymus is located at the chest, below the collar bone, between your breasts. “When tapped it triggers the production of T-cells, boosts energy, relieves stress, and increases strength and vitality,” says Emotional Freedom Technique practitioner, Marian Buck-Murray.

U Underactive Thyroid

Our thyroid glands produce a hormone called thyroxine which controls our metabolism. Low thyroid levels, known as hypothyroidism, can cause overwhelming fatigue. If you also have muscle aches, constipation and weight gain, ask your GP for a blood test as it’s easily treated by taking daily hormone replacement tablets. V Vitamins

B vitamins are vital as they’re required by the body to convert the food you eat into energy. Because B12 is mainly found in animal products, vegetarians and vegans are at risk of falling short. Consider plugging any dietary gaps with a decent supplement. W Walk

A brisk 10-minute walk instantly boosts your mood and increases energy levels for up to two hours, say California State University scientists.

Quality sleep is essential to waking up energised. So have a warm bath before bed, indulge in some reading, and have a milky drink. The protein alpha-lactabumin in milk improves both the quality of your slumber and your alertness the following day, say scientists. X X-Rated

An Australian study found that women who class themselves as sexually satisfied have increased feelings of positive wellbeing and vitality. And American scientists found that adults who made love first thing in the morning were more upbeat for the rest of the day – and had stronger immune systems. Y Yoga

The Viparita Karani yoga inversion pose will perk you up. Lie down, stretch your legs up against a wall, and shuffle your bum to also meet the wall. Take 15 minutes. Z Zest Boosters

Stand up and march on the spot to 100 counts to get blood flowing. Fairly fit? Jog on the spot for 20 seconds, then march for 10 – repeat eight times. Zzzzs

Coffee Caffeine increases focus and reduces the perception of fatigue. And by drinking your morning coffee at 9.30am rather than first thing you’ll get maximum energising benefits due to the natural midmorning dip in cortisol.

Adaptogens Adaptogens are non-toxic herbs and mushrooms which increase our resistance to stress by restoring balance in the body. By supporting your adrenal glands, your body’s cells are able to access more energy. Siberian Ginseng is particularly effective for boosting the immune system and enhancing energy levels in the long term. Tr y A.Vogel Ginsevera (£10.50, 50ml, Boots).

Try 5555 breathing to boost energy, advises Dr Mark Hyman, author of The UltraMind Solution (Scribner, £11.99). “Take five breaths – five counts in, five counts out – five times a day: on waking, before meals and before bed.” Breathing

Coenzyme Q10 CoQ10 is an enzyme found primarily in the mitochondria of our cells, the power generators, where it helps make energy from our food. Low levels can result in fatigue. Try Healthspan’s Coenzyme Q10 (from £11.95, WWW.HEALTHSPAN.CO.UK).

It’s a catch-22: Don’t exercise and your physical energy will plummet which, in turn, means you’ll have zero interest in doing any exercise. Those who get a workout in before work or at lunchtime are more energised, calm and productive, found University of Bristol researchers. Exercising first thing means distractions later in the day don’t get in the way and it “sets you up” for the day ahead. Exercise

Get as much natural light in winter as possible to boost energy and productivity. Pull curtains right back, use mirrors to maximise the light and drink your morning cuppa by a window. Illuminate!

Tr ying to remember everything you have to do every day is a recipe for fatigue because we’re expending a lot of energy tr ying to mentally keep track. Writing down all of those things will not only help with organisation but can free up tons of brain power and make you feel more prepared to tackle the next thing on your list, whatever it is. Free Your Brain

Music Loud music is one of the most effective tools for relieving stress and fighting fatigue, according to US researchers. And singing along can make you feel sparklier as it makes you breathe more deeply.

Massage Massaging the muscles at the back of your neck can stave off an energy slump by improving blood flow to the brain.

Almonds, peanuts, cashews, and walnuts contain healthy nutrients which the body can convert into energy. They are also rich in protein and healthy fats so you feel full for longer. Nuts

Stretch! Stretching regularly can help to reduce stress, improve flexibility and circulation by increasing blood supply to your muscles – and gets you moving!

“The triangle pose is a great energy booster,” says yoga instructor Cher yl Macdonald at WWW.YOGABELLIES.CO.UK. “Stand with feet apart – front foot pointing for ward and back foot at a 45 degree angle. Stretch your arms out to the side parallel to the ground. Reach your front arm down to your front foot and move the back arm straight up to the sky while you look up at it.” Pose

Constant phone use leads to low energy, anxiety and depression. A Japanese study also found just the presence of a phone leads to distraction – bad news for mental energy. Tech De-tox

Watch Out For White Foods White foods are mostly refined – the nutritious outer coating of the grain is removed leaving little more than sugar and starch, released into the blood stream at speed. White foods don’t satisfy for long and white bread, white pasta, crisps, biscuits, cakes, pastries, fries, buns and sugary, fizzy drinks are the worst culprits.