So you've partied all night, drunk too much, pigged out on party food and feel as though you haven't slept for days. You need help fast. These quick fix energy boosters should do the trick

By Josh Salzmann and Dr Wynnie Chan

Eat small regular meals
To help combat tiredness, you need to maintain a constant supply of energy. The best way to do this is by eating five or six small meals a day, rather than three large ones. This helps keep blood sugar levels stable and stave off energy lulls. Ideally, chose whole grain foods that are digested slowly, providing the body with a constant supply of fuel.

Have your morning cuppa
Professor Peter Rogers at Bristol University discovered that, among regular tea and coffee drinkers, those who abstained from their usual morning cup of caffeine were less alert and clear headed than those who drank it. These effects were rapidly reversed by a 60mg dose of caffeine (the equivalent to a cup of tea). Beware though, because Professor Rogers also found that additional doses don't have any effect.

Plan ahead
Pack your bag with some healthy snacks, so that you can eat something at the first sign of tiredness. This will help stop the energy drain and fend off high fat snack attacks. Muesli bars, pumpernickel bread, fruit loaf, oat muffins, papaya and dried or fresh apricots are great choices. Keep your afternoon energy levels high by eating a lunch that is light and low in fat, and aim for around 500 to 600 calories. This should leave you energised and free from the post lunch dip.

Take deep breaths
When we rush around, we often become anxious that we are not breathing properly. By not taking in enough oxygen, energy levels drop dramatically, and this can even cause slight dizziness. Taking as little as 30 seconds out to do some deep breathing will help. Breathe in through the nose for the count of three (try to breathe deep into the stomach not the chest) and then let the breath out slowly on the count of six.

Stretch
Stretching for two to three minutes will loosen your muscles, ease joints and allow blood to flow more easily around your body. Whether you're at your desk, at home or stuck in traffic, stretching as many parts of you as possible will give you more energy and help relax you at the same time. Stretching larger muscle groups, such as the quads (front of thigh) hamstrings (back of thigh) and gluts (buttocks) will also increase blood flow.

Move
Taking the stairs instead of the lift, increasing your walking speed, jogging on the spot, patting your head and rubbing your tummy - anything that increases your heart rate and requires you to breath a little harder, will increase oxygen in your system and boost your energy. There's no need to break into a sweat; as little as 10 seconds of increased activity can make all the difference.

For more information about Josh Salzmann check out www.salzmann-fitness.com.