How to Get More Energy: 20 Tips to Boost Your Energy and Get More Done
If you go into any kind of health food store or pharmacy, you are likely to see a plethora of products that claim to be able to boost your energy.
This industry is a huge money-maker in our society because so many people are trying to run on little energy throughout the day.
But instead of buying a product that claims to boost your energy for you, what about getting to the root of the issue and working with your body naturally to boost energy?
Do you often feel fatigued, or experience low energy like so many other people?
If so, don't feel alone. Plenty of people go through their days feeling sluggish—and they try to fight it by consuming gallons of coffee, taking supplements that make big promises, or drinking unhealthy “energy drinks.”
As we pointed out in this article, there are 23 reasons why your lifestyle might be causing you to feel a lack of energy.
If you’d like to learn how to get more energy, here are 20 tips that can help you get through your day feeling supercharged and ready to tackle the world.
And the best part?
All of these energy-boosting strategies are completely healthy and natural.
Let’s get to it!
Why Is It Important to Have High Energy Levels?
You body needs energy to survive. When you experience naturally high levels of energy, it provides you with the vitality you need to live a productive life.
Naturally high energy levels are the key to having optimal physical and mental health because your body has the sustainable fuel it needs to properly run.
Having physical energy is critical to being able to exercise, work, and play. Having the physical energy you need to not live a sedentary lifestyle helps control your weight, prevent cardiovascular disease, and fight off symptoms of anxiety and depression.
Our bodies are constantly being invaded by bacteria, viruses, and potentially dangerous parasites. At the same time, we are exposed to millions of chemicals, environmental toxins, and other harmful pollutants.
The human body has an incredible ability to protect itself from these things, which prevents us from being sick all of the time. Instead, we are only sick when our immune systems are compromised.
One thing that may deplete your physical energy is if your body has to constantly fight off invading organisms that lead to infections and diseases.
When your body uses its energy to fight off foreign organisms, it also has to fight inflammation. When your body is healthy, on the other hand, the immune system can take care of these threats more easily.
It is important to have mental energy to be able to maintain your physical energy and your positive mood. When you are going through periods of stress, your mental energy is decreased and you likely feel drained.
Engaging in mental activities requires energy, and you likely do more mental activities throughout the day than you even realize.
Of course you know you are using your brain when you are working, studying, or learning something new, but did you realize that you are also using energy when you do things like read, daydream, or even pay attention while you are driving a car?
It takes mental energy to do everything you do, so it is critical to have the mental energy that your body needs in order to be productive.
Lack of Energy
So, what happens if you don't have the energy that you need? This can result in several things that can act as barriers to living a successful life. Having a lack of energy can make you moody and angry, and can also lead to depression.
It can prevent you from being able to accomplish the things you want to do during the day, and can lead to physical symptoms such as weight gain and heart disease.
If you are experiencing a consistent lack of energy, it is best to make an appointment with your doctor so you can look into some possible underlying causes.
If you often find yourself thinking, "How can I boost my energy?" consider some of these natural energy boost tips. Not only are they the healthy answer to this problem, they also will not lead to an energy crash later in the day.
20 Strategies to Get More Energy
1. Get more sleep.
Whether you’re trying to meet the demands of your busy schedule or just fighting insomnia, trying to get by on less sleep may often feel like the only answer.
But even minimal sleep loss can have a large impact on your mood, energy, mental clarity, and ability to deal with life's daily stressors. Over time, chronic sleep loss can damage your overall health.
If you understand your body's sleep needs, and how to recover from sleep loss, you can get on a healthy sleep schedule of between seven and eight hours of sleep each night. Doing this will improve the quality of your waking life.
There are a few things you can do to improve your sleep hygiene and make sure you are getting enough sleep.
Some people find it effective to listen to soothing music before going to bed. Others like to make to-do lists of things they have to get done each day, and put off tasks that are not imperative so they can get to bed on time. If you are unable to get the amount of sleep you need, reach out for help.
2. Get high-quality sleep.
Along with getting enough sleep, it is important to get high-quality sleep so your body is able to restore itself each night. There are some tricks you can use to improve your quality of sleep. These include:
- Taking a warm bath before bed to relax your muscles and unwind
- Avoiding looking at screens for at least two hours before bed (TV, smartphone, tablet)
- Learning meditation
- Not taking any phone calls after 8 pm, if possible
- Reading a book
- Stop drinking caffeine at 3 pm
- Start doing quiet activities at 7 pm
3. Reduce your carbohydrate intake.
Carbohydrates turn into fat, which in turn weighs you down and makes you feel full, sluggish, and tired.
When you eat foods containing carbohydrates, your digestive system breaks them down into sugar, which is then used for energy as it enters the bloodstream. When your blood sugar levels increase, your pancreas produces insulin that signals your cells to absorb the blood sugar to store for energy.
When you eat simple carbs, your body ends up storing too much of this sugar, and it turns into fat. It is important to make sure you are burning off the calories you are taking in so your body does not need to store excess sugar.
If you incorporate healthy habits into your lifestyle, your carbohydrate intake should not pose a problem to your energy levels.
4. Avoid eating junk food.
Processed foods, also known as "junk" foods, have little or no nutritional value, and do nothing to help your body produce natural energy.
These foods are often found in the middle aisles of the grocery stores, in vending machines, or in the checkout areas of convenience stores. Stress can often cause people to eat too much of these convenient foods, but they will make you tired and decrease your overall well-being.
Your body needs whole foods that are packed with nutrition in order to properly perform. It is best to avoid sugar and eat high-energy foods to stay naturally healthy.
5. Use adaptogenic herbs.
Adaptogens are natural remedies that work with your body to adapt to certain conditions, such as stress. Adaptogens act as a natural ally to help handle chronic stress and fatigue because they help regulate critical hormones.
Adaptogenic herbs do this by helping regulate the adrenal system, which controls how hormones respond to stress.
Licorice root, ginseng, and holy basil are examples of adaptogenic herbs that help the body cope with stress. These herbs also help reduce anxiety and keep you calm throughout the day.
6. Drink vegetable juice.
Drinking vegetable juice provides your body with quick nutrition that is able to boost your mental and physical energy. Replacing your morning coffee with vegetable juice is a great way to start your day off with more energy and cut down on your caffeine habit.
Vegetable juice also eliminates dangerous toxins from your body while making it easier for you to absorb the nutrients that you need. This helps shock the body in a good way, providing you with sustained energy that is coming from a natural source.
7. Stay hydrated.
If you are dehydrated, you are likely going to feel drained of energy, so you want to make sure to drink enough water to keep your body hydrated. You will know that you are well hydrated if you don't feel thirsty throughout the day and your urine is clear or light-colored.
Your body needs water to enable the chemical reactions that turn food into energy. To stay hydrated, it is best to avoid energy drinks and sodas, and stick with drinking plenty of water. If you want to drink something with a bit of flavor, add a fresh squeeze of lemon to your water, or try coconut water.
8. Eat chia seeds.
Eating chia seeds provides you with steady energy because they have a healthy ratio of protein, fats, and fiber, while also being low in carbohydrates. Chia seeds won't cause your blood sugar to spike and then drop, or disturb your insulin levels. This helps prevent future cravings and overeating.
The fiber in chia seeds helps the body maintain a healthy metabolism, and helps to regulate the system. They also help to fight adrenal fatigue, and can actually help keep you hydrated throughout the day.
Chia seeds can expand to 10 times their original size when they are mixed with liquid, which can help you feel full if you are drinking enough water. Chia seeds help keep you hydrated because they release the water they have soaked up as your body digests them and breaks them down.
9. Drink herbal teas.
When you need an energy boost during the day, you may be tempted to reach for a cup of coffee. But while the caffeine in coffee can temporarily give you some energy, it can also lead to having a chemical dependency in your body. When you consume too much coffee, your lethargy can become worse with time.
Caffeine has a powerful effect on the central nervous system that herbal teas do not. There are many herbal teas that can give you a natural boost of energy and contain little to no caffeine. They are also a refreshing and uplifting alternative to coffee.
Drinking herbal teas is a good way to get a natural energy boost. One good option is rooibos because it is stimulant-free and won't leave you with a crash later on in the day. These teas are great to help keep you focused and improve your memory, and can even help boost your immune system.
10. Take B vitamins.
All of the B vitamins are involved in producing energy. While food gives your body energy in the form of calories, B vitamins help your body convert dietary energy into ATP, which happens through a series of chemical reactions done by the mitochondria in your cells. The B vitamins nourish your cells to help these processes happen smoothly.
The good news is that you can get enough B vitamins by eating a healthy diet that includes plant foods such as leafy greens, mushrooms, whole grains, and legumes.
Often, foods like cereals and cereal bars are fortified with B vitamins. Vitamin B12, which supports thyroid function, is mainly found in animal-based foods like meat and dairy, so people who are vegan may want to consider taking a multivitamin.
11. Address psychological issues that make you lethargic.
If you are mentally drained, you are going to feel lethargic during the day. Psychological fatigue manifests itself by leaving you unable to think as clearly as usual. You may find it difficult to concentrate, and often experience brain fog.
Many people make the assumption that psychological fatigue is only a sign of a mental health problem. Psychological issues such as anxiety, stress, depression, PTSD, and bereavement can also lead to physical fatigue.
Experiencing any sort of psychological stress will make your body have a fight-or-flight response. When you have a boost of adrenaline and increased levels of cortisol caused by persistent stress, your body is unable to return to its normal relaxed state. This will inevitably result in fatigue and other health issues.
Many studies have shown that the more you exercise and get your body moving, the more you will want to move, which will ultimately increase your energy. Even taking just a 10-minute walk can give you a natural energy boost.
In fact, one study showed that sedentary people who normally experienced fatigue could increase their energy by 20% and decrease their fatigue by as much as 65% by doing low-intensity exercise on a regular basis.
During exercise, your circulatory system's activity increases your body's supply of fluids, oxygen, and nutrients that your muscles need to create energy. Regular exercise helps to improve the efficiency of your circulation system.
13. Try essential oils.
Essential oils such as peppermint oil can help stimulate your mind and improve your focus and concentration.
Essential oils help activate your senses, and increase oxygen levels in your brain, giving you energy and making you feel revitalized. Essential oils have been used for thousands of years as a powerful remedy for a wide range of health issues, including lethargy.
14. Stop bad habits.
There are a lot of common bad habits that can make you tired. For example, smoking and drinking are widely known to be unhealthy, and can deplete your energy during the day.
It may be tempting to reach for unhealthy foods or substances to give you a quick afternoon boost, but reducing or eliminating your sugar intake will give you more energy naturally.
15. Avoid burnouts.
We’ve all had those times when we are pushed to our limits. During these times, we are exhausted and drained, and can't give one more bit of attention to the task at hand. If we want to stay healthy and alert, we need to recharge our batteries and avoid becoming burned out.
To do this, it is important to take frequent breaks throughout the day, and get up and get moving. Stretch your body during a 5- to 10-minute break every hour.
To make sure you don't get sucked into your work, use an alarm on your mobile phone to remind you to get up at regular intervals. It is also helpful to use productivity techniques such as Pomodoro to get up and move.
To allow yourself time to take the breaks that you need, avoid taking on more work than you can handle (if possible). While you may be tempted to agree to do everything you are asked to do at work, your boss will appreciate getting higher quality work in fewer projects than a lot of projects that end up having a mediocre end product.
16. Be social.
Being social can help increase your energy if you are feeling worn out. Getting out into a new space and socializing with people you enjoy being around is an important part of maintaining proper health.
If you are more of an introvert, just getting outside and enjoying the sunlight and seeing other people can be a natural energy boost. If you need some help being social, try joining a social club or taking up a new hobby to get you out of your normal environment and add some variety to your life.
Several studies have shown that having a social network can increase your psychological well-being.
Spending time with other people can help you cope with stress and give you an increased sense of self-worth. Being social is also great for your health because it gives you a chance to laugh with friends, and laughter reduces stress.
17. Do yoga.
Yoga can naturally increase your energy in several ways. First, through the movements and stretches that you do in yoga, you are both stimulating the energy flow in your body and reducing the blockages of that flow. This helps boost your energy levels while also improving your mood and reducing inflammation.
The deep breathing that you do in yoga is also an excellent fatigue fighter. The shallow breathing that you probably do throughout the day prevents your body from obtaining enough oxygen.
It is easy to forget to breathe deeply when you feel tense, but breathing deeply helps you bring more oxygen into your cells, which reduces your heart rate, decreases your blood pressure, and improves your circulation. Together, this gives you more energy.
18. Eat nuts.
Some of the best high-energy foods are almonds, peanuts, cashews, and walnuts. These nuts have magnesium and folic acid in them, which the body is able to convert into energy.
They are also rich in protein and healthy fats that help with cell reproduction and can keep you full for an extended period of time.
19. Take a cold shower in the morning.
Taking a cold shower when you get up is a great way to start off your day with increased alertness and improved circulation.
Studies have shown that there is a wide range of benefits from taking cold showers, including alleviating symptoms of depression through the transfer of electrical nerve impulses to the brain.
Studies have also shown that cold water provides documented relief from anxiety, depression, pain, and inflammation, and can even increase productivity and relieve stress. On a physical level, taking cold showers can help improve the health and appearance of your hair and skin.
20. Stop smoking.
It is very well known that smoking poses a threat to your health. But you may not realize that smoking actually depletes your energy by leading to sleeplessness.
Nicotine is a stimulant that excites the adrenal glands and gives your body a rapid discharge of adrenaline. This adrenaline rush stimulates your mind and body, resulting in a quick release of glucose and an increase in heart rate, blood pressure, brainwave activity, and respiration.
These side effects result in wakefulness, making it difficult to fall asleep. Nicotine is also addictive, so when you do get to sleep, you may be woken up by the strong cravings.
It’s not difficult to get a natural boost of energy. Instead of using substances that are potentially harmful, you can incorporate simple habits into your life that are natural and work with your body to produce lasting energy.
All you have to do is review the above list of 20 energy-boosting strategies and commit to focusing on one or two for the next month.
See which ones work best for you, and stick with them as you keep adding more of these tips into your daily routine. You’ll find that once you start introducing healthy habits into your life, your energy levels will skyrocket.