Fatigue is a chronic problem for everyone from a new mom to the office worker. Many people try to combat tiredness by using stimulants to boost energy. For example, they may drink caffeinated beverages like energy drinks. The health risks from these are real.

Dr. Niket Sonpal, Associate Program Director for the Internal Medicine Residency Program at Brookdale University medical center, states, “When we look at the levels of sugar and caffeine in these energy drinks and the habitual nature in which they are consumed, we see issues such as increased heart rate, elevated blood pressure, thickening of the blood, gastrointestinal irritation plus anxiety, sleep disruption and restlessness.”

The good news is that better ways exist to boost energy. Here are Dr. Sonpal’s recommendations for a more sustainable and healthy way to energize.

1. Hydrate With Water

The idea is to follow the 8×8 rule. Eight ounces of water 8 times per day which adds up to a half gallon. Most people are not getting anywhere near this water intake, instead opting for coffee, juices, sodas or energy drinks. Dr. Sonpal challenges his patients to try the 8×8 rule and even declare going “H20 Only.” By the third day, they notice they’re feeling more energized. To get an extra boost incorporate dynamine powder into your water to enhance mood and energy.

2. Exercise 30 Minutes Per Day

Something as simple as going for a fast-paced walk elevates the heart rate and healthy blood flow. This improves stamina and gets energy flowing throughout our bodies. A lot of people claim they don’t have time to exercise. This calls for creative ways to get exercise in. Dr. Sonpal had a client add dancing with her 4-year-old daughter for 30 minutes upon her arrival from work. This provided a way for both mom and daughter to get moving in a fun easy way right at home.

3. Sprinkle in Chia Seeds

These low carb seeds have an energy packing blend of protein, fats, and fiber. Chia seeds regulate blood sugar so you won’t have these spikes then drops. They deliver big time nutrients with very low calories. Loaded with antioxidants, chia seeds were a highly valuable energy staple for Mayan and Aztec warriors in ancient Mexico. They consumed them knowing they would be sustained, feel full, and energized for hours.

4. Eat Foods Rich in Omega 3 Fatty Acids

Omega 3’s are big-time energy enhancers. Eating salmon, sea bass, tuna, oysters, shrimp, seaweed salad, walnuts, edamame, and cauliflower are just a few Omega 3 rich staples to add to the shopping list.

5. Get Good Quality Sleep

Many patients who see Dr. Sonpal for gastrointestinal issues often benefit from setting a bedtime and wake time to enhance the quality of their sleep. This could be simple things such as pre-sleep meditation with an app, removing the television from the bedroom, buying curtains that block light, setting the temperature to suit your body best, and buying new sheets and even a new mattress. Making the bedroom a comfortable haven for quality deep sleep is incredibly important. Sleep is our time to recharge. When it is disturbed, we feel sluggish during the day.

6. Get More Magnesium

Magnesium activates adenosine triphosphate (ATP) which like the “magic button” of energy within our cells. According to studies, about half of the people in the USA and Europe aren’t getting the recommended amount of magnesium (300 milligrams for women and 350 milligrams for men). Interestingly, most Americans and Europeans who complain of energy drains and sluggishness typically attribute their lack of energy to busier, more demanding lifestyles. However, the problem most commonly is a lack of magnesium which helps us convert food into energy, create proteins from amino acids, and regulates our nervous system.

7. Get More B12

Known as the “energy vitamin,” it’s important to note that the only time B12 will give you energy is if you’re deficient in B12. It’s wise to get complete blood work done to see if you are in fact deficient in B12 in addition to other key vitamins and minerals. B12 is in beef, fish, and dairy, and these days more and more people are cutting red meat and dairy out of their diets. B12 helps to make red blood cells, which carry oxygen. When there’s a dip in red blood cell production, we’re being deprived oxygen which leads to feeling run down. This is the first tell-tale sign of B12 deficiency. Body weakness, shortness of breath, brain fog, forgetfulness, and lack of focus are also symptoms. Yogurt, Swiss cheese, fortified cereals, Shiitake mushrooms, and clams are other great sources of B12 which can help boost energy.

About Dr. Niket Sonpal:

Dr. Niket Sonpal is an Adjunct Assistant Professor at Touro College of Osteopathic Medicine and Clinical instructor at Kingsbrook Jewish Medical Center, Brooklyn, who specializes in Gastroenterology. He now serves as the Associate Program Director for the Internal Medicine Residency Program at Brookdale University medical center. Dr. Sonapl is the co‐author for the best-selling “Master the Boards: USMLE Step 2 CK,” “Master the Boards Step 3,” and “Master the Boards: Internal Medicine”. He is also the Chief Operating Officer for Medquest Test Prep, Director of Medical Education for Picmonic Test Prep, and a recognized expert on medical test prep.

Note: This article appeared first on KMRPR (except for the introduction which was written by Bicultural Mama) and is used with permission.