1. Take 10 breaths.
Stress has many effects on the body, one of which is decreased energy. So experts recommend starting the day with an easy, evidence-backed intervention: taking a few deep breaths.
2. Hydrate. (Coffee counts!)
Drinking water, even if you’re not thirsty, can be an energy booster, which is why so many nutritionists recommend downing a glass of water first thing in the morning.
Also caffeine fans, rejoice: “Tea and coffee are not dehydrating,” said Michele Smallidge, director of the B.S. Exercise Science Program at the University of New Haven in Connecticut. Though she recommends getting plenty of water as well, Smallidge said our typical caffeinated beverages “are a source of hydration.”
.3. Get moving.
Physical exercise has all kinds of energy-boosting benefits, from pumping up your endorphins (which can make you feel both relaxed and excited) to improving concentration so you’re ready to tackle your morning to-do list. Research also suggests that people who move their bodies in the morning tend to be more active throughout the day.
It doesn’t need to be an intense cardio session, either.
4. Make sure you’re actually eating enough.
In general, it’s a good idea to “follow your body’s natural cadence” when it comes to food in order to boost energy in the morning, Smallidge said.
People tend to get hungry every three to four hours. To keep up energy levels, it’s important to give your body plenty of fuel — so if you’re an early riser, you might eat a few times in the morning, not just once.
Listen to your body's hunger cues and eat breakfast to help increase your natural energy levels.
5. ... and be mindful of your sugar intake.
Sugar isn’t the enemy by any means, but it can have an effect on your energy levels.
Experts don’t believe the goal should necessarily be to avoid sugar altogether. (Who doesn’t love a morning pastry?) Instead, consider ways in which you can cut down on added sugar in the morning — because breakfast does tend to be a pretty big culprit.
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