Almost everyday we observe people complaining about feeling tired. Most of these complains arise post lunch where people feel physically and emotionally zapped. Unfortunately, leading a hectic life has become a natural part of life, thus, many people cannot afford to be tired. The challenge, therefore, is to maintain health and vitality, which can only be done by preserving the energy we have and be sure that it isn\'t squandered by situations and behaviours that will ultimately present a challenge to our functionality. Though we are conditioned to expect such vitality to decline with age, there is much you can do to slow that decline by preserving your vital energy reserves. Ways to increase energy levels Bananas and watermelon These revive energy as fast as sugary sweets do. In fact, ripe bananas rate almost as high as table sugar on the energy-upping index. However, unlike sugar, fresh fruit gives you a stamina boost plus the nutritional benefits of fibre, vitamins and minerals. An added bonus is that there\'s no food quite as portable as a banana. Since watermelon can be a bit messy to eat at your desk, cut some into chunks the night before and stash in a plastic container. (Dates, mangoes, papaya and pineapple also rank high on the energy-revving scale.) Carrots and potatoes Just like sugary snacks and soft drinks, carrots and potatoes can up your blood sugar to an all-time high. Unlike junk food, they provide a host of important nutrients (such as vitamins A and C, folic acid and potassium) along with that energy blast. Keep a bag of baby carrots in your desk drawer and you\'ll be less likely to make an afternoon trip to the vending machine. Cornflakes and shredded wheat Even without adding sugar, wholesome cereals such as muesli, corn flakes, instant oatmeal, puffed rice top the list of breakfast foods that provide quick energy. This morning meal tends to be digested slowly, which means that blood sugar levels stay stable. Water If you\'re not drinking at least 10 to 15 cups of water a day, especially in warm weather or if you work out regularly, you\'re setting yourself up for dehydration. Don\'t wait until you feel thirsty because at that point, your body is already suffering. Make a habit of setting a full glass of water on your desk all day long. Drinking nimbu paani is a healthy way to replenish nutrients that are lost after a workout. Managing your energy budget When you take the time to consciously rest, relax, meditate and eat well, you are preserving what vital energy you already have and are also taking the opportunity to cultivate more. This is of paramount importance to your quality of life, level of immunity and your physical and mental stamina. It is recommended you meditate at least 20 to 25 minutes daily. Make sure that you sleep for at least seven hours everyday. Try and squeeze in a quick a 15 to 20 minute power nap during the day to help you fight fatigue and low energy. One should also try and stretch for 10 minutes twice a day. When we stretch, we\'re actually contracting and relaxing our muscles, thus preventing any kind of muscle stiffness. This practice will allow blood to flow freely throughout the body thus giving us energy in minutes. Gently stretch your toes, legs, arms, shoulders, and neck. Make sure you do not have any medical conditions that can cause fatigue. These include low thyroid function, low haemoglobin levels, and a range of other ailments, which can be determined by blood tests. Go for a complete body check- up at least once in two years.