Does your energy level need a boost? Try these simple strategies and say goodbye to low-energy days.

In a fast-paced world that seems to get more hectic with each passing day, energy is the one commodity that we never seem to have enough of. The best way to maintain your energy in the face of mounting demands is not with a quick sugar or caffeine fix that lets you down soon after, but rather with strategies that support your cellular machinery and maintain important organ function.

Stress Less

Stress is an energy drainer. It puts the body into "fight or flight" mode, pumping adrenaline and excessive amounts of fats and sugars into our blood. Even when the stressors--be they physical, emotional or environmental--are removed, the consequences of both acute and chronic stress persist. That's why it's essential to lighten your load and to incorporate relaxation into your lifestyle. Meditation, yoga, tai chi, an aromatherapy bath or relaxing music are among options. Also, deep breathing is an easy way to feel invigorated. Shallow breathing can contribute to lethargy.

Eat for Steady Flow

Including carbohydrates in your diet that produce only small changes in blood sugar levels is key in maintaining a steady energy flow throughout the day. The glycemic index (GI), developed by the Human Nutrition Unit at the University of Sydney in Australia, is a ranking of carbohydrates on a scale from 0 to 100 according to how much they raise blood sugar (glucose) levels after eating. Foods low on the GI scale are slowly digested and absorbed, maintaining a more constant energy level. High GI foods are rapidly digested and markedly increase blood glucose. For example, whole-grain breads tend to rank at 55 or less, whereas many white breads rank in the 70s or higher. Pasta has a low GI due to the entrapment of starch molecules in the dough. You can search the GI database at glycemicindex.com. Several books are available and feature GI-friendly recipes.

Exercise a Bit

We all know that regular exercise is good for us, but it turns out that just 10 minutes of moderate activity can boost energy. A recent study found that 10 minutes of exercise on a stationary bike improved vigor and reduced fatigue, confusion and negative mood. So, instead of reaching for a cup of coffee, carve 10 minutes out of your day for a brisk walk or to climb the office stairwell.