Get your boost on

Energy is something, like money or weekends, that almost everyone wants more of. In an increasingly busy world where work has become an all-hours occupation, and technology is constantly upping the tempo of communication and information, many of us struggle to keep up with the pace. If you find yourself filling a coffee loyalty card within days, or using your keyboard as a pillow every afternoon, try some of these energy boosting tips to add a little more pep to your daily routine.

Listen to a Ricky Martin album

You can't live la vida loca when you're exhausted, so get listening to some upbeat tunes for an energy top-up. Fast tempo music will shift your brain out of low gear, giving you more energy and strength to tackle the day. One study has found people who listened to music while holding a dumbbell straight out in front of them were able to hold it for 10 per cent longer than people trying to do it in silence, so next time you need a boost for a presentation skip the chocolate bar and plug in your iPod instead.

Have a mint

Not just useful for neutralising garlic breath, peppermint has been shown by several researchers to improve concentration, and those studied have also reported having higher mood levels and lower fatigue levels after being exposed to a peppermint smell. Mint gum, breath mints or a peppermint tea are all ways to get a hit of the good stuff in order to feel fresher.

Lighten up

Energy levels are meant to dip at night before you sleep, so it makes sense that increasing your exposure to light may help wake you up. A simple 20 minutes of bright light can help make you more alert and get your brain working more quickly, as it helps stop the production of the sleep-related hormone melatonin. Go for a walk in the natural light around 15 minutes before you usually get downed by an energy slump.

Learn to mini-meditate

It may be hard to get away from the computer screen, but try taking just a three-minute break somewhere quiet to re-energise your brain. Close your eyes and focus on an image of something that makes you happy - your puppy, a tropical island, a piece of chocolate cake - while you breathe in deeply and exhale slowly. The combination of deep breaths and a mental break for as little as three minutes means you'll have an extra boost when you go back to your work.

Workout in the morning

Forget the afternoon nap - go for a walk before work instead. Despite most of us feeling exhausted during a workout on the treadmill, it's proven that going to the gym, for a walk, or playing a game of sport can actually give your body more energy than a mid-afternoon sleep, as it increases blood circulation to the brain and oxygen intake.

Have a snack

It may be tempting to down a double-shot espresso or eat half a block of chocolate when your energy levels are flagging, but eating a healthy snack will rev up your metabolism and provide you with longer-lasting energy than the short burst that caffeine or sugar will give.

Try nuts such as almonds mixed with dry fruit for a protein and fibre hit, or peanut butter on a piece of grainy toast for a long-lasting pick-me-up.

Do a crossword

If you're feeling low in the energy department, try switching your brain to a new task to refresh yourself. Doing a crossword or sudoku puzzle, or even playing solitaire forces your brain out of its usual rhythms and snaps it to attention quickly.

Get your B levels up

A natural energy booster is vitamin B, which is found in lean beef, pork, chicken fish, bananas, nuts and seeds. Include more of these foods in your diet, or look into a vitamin B supplement, which can help your body convert food into energy more easily.

Thou shalt not guzzle energy drinks

Energy drinks have exploded over recent years into a crowded market of shapes, sizes and flavours - all claiming to give you more energy
through a variety of special ingredients.

The problem is, the majority of the "energy" in these drinks comes from their high levels of caffeine and sugar. Some drinks have the equivalent of two strong cups of coffee in them, and up to nine teaspoons of sugar, which will definitely have you feeling more peppy for a short time, but is not a good option on a regular basis.

Instead, drink plenty of water - dehydration will sap your energy very quickly - or if you crave a hot drink, try green tea.