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Are you dealing with another episode of the 3 p.m. doldrums? Can you feel your energy draining and your eyelids starting to droop as the afternoon wears on?

When fatigue drags you down, don't look to a candy bar, cup of coffee, or energy drink for a solution. The sugar and caffeine might give you an immediate pick-me-up, but after that quick high wears off, you'll crash and could feel even more drained and groggy than before.

Want to boost energy in a real and lasting way? Here are a few fatigue fighters that will leave you feeling refreshed, revitalized, and ready to take on your day.

1. Eat your breakfast. There’s a reason it’s called the most important meal of the day. A good, nutritious breakfast gives you the energy you need to stay awake and alert. People who eat breakfast every morning report less fatigue and stress than people who skip breakfast. High-fiber foods, like hot oatmeal, will stick with you longer than a sweet roll or pastry.. As the day wears on toward lunch, high fiber and high  protein foods will keep you satisfied and help sustain your energy level.

2. Do a downward dog. Yoga has so many different health benefits, it's a wonder everyone isn't twisting themselves into pretzels to take advantage of them. Some studies have found that the practice, which uses various postures and deep breathing for exercise and meditation, can be an excellent fatigue fighter.

3. Belt out your favorite tune. There's a reason why it feels so good to sing in the shower. Singing gives you a kind of emotional high while it reduces levels of stress hormones in your body. So grab a hairbrush, put on your favorite song, and sing away. If you're at work and you don't want to face your co-workers' puzzled stares, you might want to save your vocal stylings for the car.

4. Have a drink of water. Your body needs fluid to function properly. Yet you're constantly losing fluid every time you breathe, sweat, and use the bathroom. If you don't replenish those liquids, you can become dehydrated, which can leave you feeling drained and fatigued. You don't necessarily have to follow the "eight glasses a day" rule, but you do want to drink enough water to keep your body well hydrated. You can tell you're well hydrated when you don't feel thirsty and your urine is light-colored. Try to get to the fridge or water cooler for a refill every few hours. The walk there will also help you wake up.

5. Go nuts. Eat a handful of almonds, peanuts, or your favorite tree nuts. They are high in fiber, protein, vitamins, minerals and healthy fats. These nutrients are essential for energy and cell production and helping to satisfy hunger and put a zip in your step.

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