We all need energy for survival and we can only get from foods. But having energy for mere survival is not enough; we need to have more than sufficient power to be productive and to have stamina and endurance to face life’s daily challenges which include stress, health risks and physical and mental fatigue.

Extra energy is necessary in modern life. Our days are filled physical and mental tasks that we need to accomplish. Add to them the energy sappers like negative people, stress, bad news, and demanding bosses and you will have nothing left for yourself and your family.

Here are six easy ways to boost energy:

1. Eat high-energy foods for snacks.

Foods that are rich in protein and complex carbohydrates are one of the best sources of energy that lasts. You can find these nutrients in whole grain products, peanut butter, and cheese.

The combination of protein and complex carbohydrates gives energy that lasts because they are digested slowly and they help to increase your blood sugar in a sustained way.

2. Eat breakfast that is high in fiber and carbohydrates.

A high-fiber and high-carbohydrate breakfast can give you a boost of energy, especially if you eat foods that contain them at the start of your day.

Foods that contain include include whole wheat, high-fiber cereals, and vegetables.

3. Take breaks.

Taking short breaks sometime during the day is an effective way to overcome fatigue and get renewed energy. It helps to make you more productive.

4. Take a short walk.

Taking short walks helps to boost energy especially if your work makes you drowsy. Walking helps to keep you energized and awake.

If you are feeling tired, sleepy or bored, you can obtain an instant energy boost by taking time out to take a 10-minute walk in the hallway or around your office building.

Walking can give you an energy boost that lasts for two hours. It is better than eating candy bars or caffeine drinks that bring energy crash after a temporary energy lift.

5. Meditate for five minutes.

Meditation is an effective way to relieve stress which can drain you of energy. Taking time to meditate for at least three minutes can already work to calm you down and relieve you from extreme pressure.

You can meditate by closing your eyes and taking deep breaths. Focus on your breaths as you inhale and exhale. Visualize positive things like a mountain, sunset, clouds or seashore.

6. Surround yourself with positive people.

The company of positive people can help to boost your energy. They can set you in the right mood, relieve you from stress and provide you with positive outlook and hope.

Negative people are energy sappers. Their complaints, negative attitude and pessimistic outlook can stress you out and drag you down to their level. You should avoid these energy vampires before you become one yourself.