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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 help you get more energy, why not address the real causes of your exhaustion. Get to the root of the issue and work with your body to naturally increase your energy levels?
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.”
An energy drink or anything else with a massive amount of caffeine can cause heart and blood vessel problems, including heart rhythm disturbances and an increase in one’s heart rate and blood pressure.
In this article, you will discover 20+ tips you can use to get more energy that don’t involve an energy drink or coffee. 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?
Your body needs energy to survive. When you experience naturally high energy levels, it provides you with the vitality you need to live a productive life.
Naturally, high energy levels are the key to optimal physical and mental health because your body has the sustainable fuel it needs to run properly.
Having physical energy is critical to exercising, working, and playing. 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 the 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 decreases, 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 reading, daydreaming, or even paying 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 to be productive.
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Lack of Energy
So, what happens if you don't have the energy 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 lead to depression.
It can prevent you from accomplishing what you want to do during the day and 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 get more energy?” Consider some of these natural energy-boosting tips. Not only are they the healthy answer to this problem, but 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 seven and eight hours 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 cannot get the amount of sleep you need, reach out for help.
Sleep deprivation has been linked to decreased glycogen levels, and these levels are restored during a sleep cycle. A good sleep cycle plays a vital role in your energy level.
2. Improve the Quality of Your Sleep
Along with getting enough sleep, it is important to get high-quality sleep, so your body can restore itself each night. There are some tricks you can use to improve your quality of sleep.
3. Reduce Your Carbohydrate Intake
Carbohydrates turn into fat, which 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 for increased energy.
A complex carbohydrate comprises sugar molecules strung together in long and complex chains. You can find complex carbs in peas, beans, whole grains, and vegetables.
If you incorporate healthy habits into your lifestyle, your carbohydrate intake should not affect your energy levels.
So, what foods give me energy? Oatmeal, bananas, yogurt, sesame seeds, cinnamon, beans, and lentils are all delicious options and are foods that can give you more energy. Additionally, nutrient-dense bars, premade energy balls, turkey sticks, dark chocolate-covered almonds, and dried fruits and nuts are more healthy snack options to reach for.
4. Avoid Eating Junk Food
Processed foods (aka “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, vending machines, or 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 to perform properly. It is best to avoid sugar and eat high-energy foods to stay naturally healthy.
Simply making healthier, more natural food choices will help you get more energy and keep it supplied throughout the day.
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 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 reduce your caffeine habit.
Vegetable juice also eliminates dangerous toxins from your body while making it easier to absorb the nutrients you need. This helps shock the body in a good way, providing you with sustained energy 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 some 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 fight adrenal fatigue and can help keep you hydrated throughout the day.
Chia seeds can expand to 10 times their original size when 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
Herbal teas can give you a natural energy boost and contain little to no caffeine. 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 on your body. When you consume too much coffee, your lethargy can worsen with time.
Caffeine has a powerful effect on the central nervous system that herbal teas do not. Many herbal teas can give you a natural energy boost 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, improve your memory, and can even help boost your immune system. Matcha green teas, in particular, help boost metabolism and support brain function.
Green tea has been found to supply us with more stable energy and allows us to be more productive when compared with coffee. Green tea also has less caffeine and has the same acid L-theanine as caffeine, which helps improve our brain function.
10. Take a B Vitamin
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 vegan people may want to consider taking a multivitamin.
11. Address Psychological Issues That Make You Lethargic
If you are mentally drained, you will 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 assume 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 cortisol levels caused by persistent stress, your body cannot return to its normal relaxed state. This will inevitably result in fatigue and other health issues.
12. Exercise and Physical Activity
Many studies have shown that the more you exercise and engage in physical activity that gets your body moving, the more you will want to move, ultimately increasing your energy level. 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 regularly.
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 many 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 high blood pressure, and improves your circulation and blood flow. Together, this gives you more energy and decreases your feelings of tiredness.
18. Eat Nuts
Some of the best high-energy foods are almonds, peanuts, cashews, and walnuts. These nuts have magnesium and folic acid, which the body can 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 your day with increased alertness and improved circulation.
Studies have shown 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 increased 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.
21. Limit Alcohol Consumption
Another way to naturally boost your energy level is limiting your alcohol consumption. Next time you consider having a drink with your lunch, think about the sedative effect alcohol has. It is best to save your daily drink for the evening time. Just make sure to drink in moderation.
22. Try Some Vitamin C
Vitamin C is an important vitamin for a normal metabolism with a higher energy level. Vitamin C helps to reduce both fatigue and tiredness. It was also found to boost an athlete’s training level by 10%, with a huge drop in fatigue levels.
Vitamin C is a safe and cost-effective way to increase your energy level and fights chronic fatigue. It is known as a powerhouse vitamin and can also increase your blood antioxidant levels by up to 30%.
Additionally, a trial has shown that regular Vitamin C infusions reduced fatigue in patients with chronic fatigue syndrome, further highlighting the benefits of this vitamin for our health.
23. Up Your Magnesium Intake
A balanced diet makes sure your vitamin and mineral needs are being met. However, if you are still plagued with lower energy levels throughout the day, you may have a magnesium deficiency. This kind of deficiency can drop your energy level as your body has a hard time breaking down glucose in the body for energy.
The recommended daily dose of magnesium is 300 milligrams for women and 350 milligrams for men. If you do not use a magnesium supplement, you can increase your intake with almonds, hazelnuts, cashews, bran cereal, and halibut.
24. Increase Vitamin D
Vitamin D has been proven to boost energy. A Vitamin D deficiency can cause low energy and fatigue. This is a vitamin known to help the mitochondria, which is the cell part in the body that generates energy.
How to Have More Energy
Learning how to get more energy is not difficult.
Instead of using potentially harmful substances, you can incorporate simple habits into your life. These natural habits will 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 add more of these tips to your daily routine. Once you start introducing healthy habits into your life, you'll find that your energy levels will skyrocket.
If you'd like to learn more about this topic, this article features 23 reasons you might be experiencing low energy. It explains the problems and why you might be exhausted.
Finally, if you want to focus on a great HEALTH habit that increases your energy and helps with your weight goals, then take 30-seconds each morning to prepare this drink to feel energized throughout the day.