While sugar and caffeine offer a quick energy jolt, the boost is often fleeting, leaving you feeling tired and drained. To enhance energy and sustain focus, adults can try these tips in just 10 minutes.

Practicing head bows, body twists, and deep breathing can alleviate fatigue. Deep breathing improves air circulation throughout the body and activates the parasympathetic nervous system, boosting hormone production for a pleasant sensation. Twisting and stretching also relax muscles, reducing sluggishness.

Singing a favorite song when tired offers a quick emotional lift and inhibits stress hormones. If loud music isn't an option in your workspace, put on headphones, play your favorite upbeat tunes, and even sway to the rhythm to boost your mood.

Drink water, as dehydration can cause exhaustion and fatigue. When feeling drowsy or unfocused, sip a glass of water slowly; it stimulates digestion and enhances alertness.

Drinking water quickly boosts energy. *AI-generated image*.

Eating nuts like almonds or peanuts can reduce fatigue due to their rich content of magnesium and folate (folic acid). These nutrients are vital for energy and cell production. To prevent magnesium deficiency, adults should regularly consume dark green vegetables (spinach, kale), bananas, fatty fish (salmon, tuna), dark chocolate, whole grains, avocados, and legumes.

Sipping on a cinnamon stick or inhaling its aroma can also reduce fatigue and promote alertness. The sweet scent of peppermint is another way to quickly uplift your mood and relax.

Movement naturally boosts energy because physical activity circulates oxygen-rich blood to muscles, the heart, and the brain. Beyond a daily exercise routine of at least 30 minutes, you should stand up and walk around for 10 minutes periodically during work hours to maintain peak energy levels. Any opportunity for movement, such as walking to the parking lot, standing during meetings, or cycling to the market, benefits your health.

Seeking sunlight when feeling tired or sleepy can improve mood, memory, and the ability to absorb new information, thereby enhancing energy. Choose a workspace with ample natural light and frequently look out the window to prevent drowsiness.

Discussing optimistic and positive topics helps maintain a cheerful and comfortable emotional state, providing positive energy to the body.

By Anh Chi (Source: WebMD)