Can’t Break Free of a Midday Slump? Experts Share Quick Energy Boosters and Tips to Wake Back Up

Feeling sluggish? We’ve all been there and trying to find the motivation to get through the rest of the day can be a feat. Luckily, there are plenty of energy boosters you can try that’ll benefit your overall wellbeing and reduce fatigue. From diet changes to quick exercises and easy lifestyle swaps, you’ll be out of your slump in no time. Keep reading to hear from experts on how you can increase your energy and why these things should be a part of your daily routine.

Quick energy boosters to help you take on the day

“When you find yourself feeling sluggish try switching things up with a mix of nutritional choices and lifestyle habits,” says Chris Mohr, PhD, RD, Fitness and Nutrition Advisor at Fortune Recommends Health.

Eat nutrient-dense foods

A balanced diet is important not only for your meals but your snacks as well. If you find that you have low energy levels throughout the day, take a look at what you decide to munch on. Jennie Stanford, MD, FAAFP, DipABOM , family physician and medical contributor for Drugwatch, notes that while you don’t want to cut out carbs completely as they’re primarily used for energy, you do want to be mindful of what type you consume.

“Focus on complex carbohydrates, including those with fiber and protein, like fruits, vegetables, and whole grains or pseudo grains,” says Dr. Stanford of choosing quality foods to boost your energy.

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Dr. Mohr suggests snacking on a handful of almonds or some fruit for an energy boost. “These foods have essential nutrients like healthy fats, fiber, and protein that sustain your energy.”

Engage in small bouts of physical activity

If you’re feeling fatigued, it’s a promising idea to stand up and move around a bit. This could be anything from a short walk to some stretching or even jumping around for a minute or two to get your blood flowing.

“Taking a short walk or engaging in some stretching can energize your body by increasing your heart rate and blood circulation,” says Dr. Mohr. “Even a few deep breaths can significantly refresh your mind, as this increases oxygen flow to your brain, helping you feel more awake and alert.”

Moving your body not only boosts immediate energy but also contributes to better stamina and efficiency overall.

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Regulate your caffeine intake and take your vitamins

It’s instinctual to cut out caffeine, such as your standard two cups of coffee or an energy drink, but Dr. Stanford says you should do the opposite. “Caffeine in amounts of 200 mg or less per day is safe and may even be beneficial.”

Consider other forms of caffeine besides coffee and soda, such as green tea, amino acids or B12. If you’re taking B12, then Dr. Stanford says you should be correcting other nutrient deficiencies as well.

“This could be iron, B12, magnesium, zinc, vitamin D, or others. Seek care from a trusted healthcare professional who can assess your nutrient status and prescribe appropriate supplements,” she advises.

Drink water regularly

We all know how important it is to stay hydrated, but not drinking enough water can result in even more fatigue. “Drinking enough hydrating fluids (especially water) helps your body work efficiently,” says Dr. Stanford.

Dr. Mohr adds that “all of these are easy tips to make sure nutrition and movement are incorporated into the flow of work and not as a separate part of the day that feels like something else to add to an already busy and overwhelming day."

Keep reading for more ways to boost your energy!

Sugar and Caffeine Don’t Keep You Energized for Long! Try These Healthy Food Swaps for Energy

How to Have More Energy — 6 Expert Tricks to Outsmart the ‘Great Exhaustion’

10 Sneaky Causes of an Afternoon Slump + Easy, Natural Ways To Boost Your Energy

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .