972c7f63c0f45c0e704010fc51ad585f4be0cc88_fotolia_77264127_subscription_monthly_mFeeling tired? Can’t seem to get through a day of work without a few cups of coffee? Your recent loss in energy may be easy to fix.

Everyone feels tired once and a while, but if you’re constantly feeling tired or struggling to get through the day without a nap you may be taking part in some energy reducing habits.

If you’re getting the right amount of sleep each night and not suffering from a health condition, the answer to your personal energy crisis can be as simple as making a few changes to your daily routine.

1. Reduce the Sugar

Many companies provide employees with snacks, which is a great gesture. Unfortunately most of those snacks are full of sugar. Avoid the candy jar at work and lunches consisting of refined carbohydrates to help avoid crashes or spikes in energy. Skip the rice or white bread for lunch and try increasing the protein. Feeling hungry? Try a protein shake low in sugar or can of tuna.

2. Get Active

Working out can be beneficial in multiple ways. A workout before work or during lunch can help provide you with a short-term energy boost, while daily exercise helps us sleep better at night. Can’t get to the gym before or during work hours? Try taking a jog or walk at lunch.

3. Don’t Skip Breakfast

No matter how many times we’re told that breakfast is the most important meal of the day, many of us still skip the first meal of the day. Think of sleep as a period of fasting. While we sleep the body goes through a period of fasting. Without fuel in the morning you’re forcing your body and mind to work on empty. For a great breakfast, Every Day Health suggests combining healthy carbohydrates like fruit, veggies, and whole grains with a protein source like eggs, nuts or dairy.

4. Get Up

Sitting for long periods of time can be harmful to your health, and can also cause a loss of energy. By standing up and moving for a few minutes at a time throughout the day you can help circulate blood and help the body send more oxygen to the brain. Take a break from sitting at your desk to take a brief walk around the office, do a couple of jumping jacks, or go up and down a flight of stairs.

5. Hydrate

Even mild dehydration can negatively impact your energy levels. Dehydration can cause mood changes and loss of concentration. By drinking a glass of water per hour while at work you can help your body stay hydrated and fight off tired feelings.

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Everydayhealth.com: 8 High Sugar foods You’re Eating Every Day

Webmd.com: Sitting too Much: How Bad Is It?

The articles on this website are not to be construed as medical advice, diagnosis or treatment.