A healthy energy boost is the best way to conquer the rest of the day when you find yourself feeling sluggish around mid-afternoon. Staying alert throughout the day is important to not only your productivity at work, but also your health and happiness at home. Fighting to stay awake, struggling with adrenal fatigue, or feeling just plain exhausted, all play a part in daily struggles – but rather than going for an energy drink or cup of coffee, try a healthy energy boost to get your body working better.

Here are a few ways you can boost your energy throughout your week.

Fresh Vegetable Juice

Veggies are important to keeping your body performing at its best, but can be heavy to digest over the day. Juiced, the fibres are taken out of the mix and the food becomes that much easier to digest. With less work to be done for your body to reap the benefits, you can easily – and without burning your precious energy – absorb the important vitamins and minerals your body needs.

Especially if you feel an illness coming on, vegetable juice is a good way to stop it before it gets bad. Keeping energy up before it dips, the veggie juice is exactly what your body needs to fight colds and flu.

Improve Sleep Quality

Lack of sleep is arguably one of the worst things to deal with over time, especially when stress at work is high. Spending your nights tossing and turning can definitely make you feel exhausted the next day, and when persistent, can cause long term, negative effects. While you sleep, your body is restoring and repairing the day’s damage. Squeezing in every bit of sleep is one of the easiest ways to ensure your energy levels keep up over the days – with the right sleep cycle you can ensure you always feel ready to go.

Lower Carb Consumption

While they do provide your body with wanted energy, foods heavy in carbohydrates can leave you feeling sluggish. The main culprits are the simple carbs, like those found in sugary drinks and processed foods, which your body can burn through quickly. Though they provide a fast boost of energy, this is quickly followed by an equivalent crash as your blood sugar spikes and then drops.

Nuts, legumes, sweet potatoes, oats and brown rice are all low-glycaemic carbohydrates that will provide the body with a steady stream of energy, better options for long lasting energy when compared to the simple carbs.

Maintain Water and Electrolytes

One of the first signs of dehydration is feeling tired or exhausted, a little known fact that can change your entire outlook on getting your water intake up to scratch. Not drinking enough water could be the reason your energy levels are lacking and you feel exhausted. As our bodies are made up of mostly water, even small dips in hydration are enough to impact your body’s capabilities.

Stay hydrated by making sure you’re drinking enough water and other fluids throughout the day. While opinions tend to differ, the accepted average is two litres or eight cups of water per day. If you have taken on intense exercise, you might want to supplement water with a drink that helps replace the electrolytes your body is sweating out. Forget sports drinks loaded with high fructose corn syrup and additives, but rather opt for more natural, productive options.

B Vitamins

Known as a booster to your energy levels, B12 is the most complex of all vitamins and is one of the best vitamins to get your energy levels back up to where they need to be. It supports energy production and keeps blood cells happy and healthy. In fact, if you’re vitamin B12 deficient, one of the first signs can be lower energy levels. Because it’s a water-soluble vitamin, your body cannot store extra amounts of B12 and relies on getting the vitamin from the foods you eat or supplements. If you do not get enough B12 in your diet, it may be good to look at ways to add it in.

Daily Exercise

Incorporating regular exercise into your routine will actually boost energy levels, allowing your body to do more. Burning up calories and engaging in physical activity sends oxygen and nutrients to your body’s cells, helping your heart and lungs work more efficiently and boosting energy levels. Even for those who hate exercise, it doesn’t take as much work as it seems to feel the benefits.

Having the right balance of vitamins and nutrients in your body can help you function at your best. If you have tried adjusting your lifestyle and still find yourself drained, consulting a medical professional is always the best step to take. With information at hand you can ensure a healthy, happy and long life.