There are many different ways to boost energy levels, but you might not know which ones are right for you. So here are ten natural ways to jumpstart your day.
If you’re feeling sluggish in the afternoon, trying to remain awake throughout the day, suffering from adrenal fatigue, or just tired, it’s time to make a difference! Fortunately, there are natural methods to eliminate fatigue and reclaim your spring in your step.
Instead of drinking additional cups of coffee or drinking potentially hazardous “energy” beverages, consider these 10 simple and cheap ways to get energy naturally.
Ways to Increase Your Energy
1. Fruit and Vegetable Juice
Drinking fresh vegetable juice is a pleasant surprise for your body. Juicing removes the fiber from vegetables, making them more straightforward to absorb and digest. You’ll feel a boost in energy levels since your body has to make less effort to get the nutritious advantages. Drinking your vegetables also helps give essential vitamins and minerals, and energy to your cells.
Vegetable juice is also an excellent method to halt an illness in its tracks and maintain your vitality before it becomes depleted. Avoid store-bought juices, often high in sugar, preservatives, and other unpronounceable ingredients, as they will make you feel worse and exhaust you even more!
2. Improve Sleep Quality
Are you having trouble sleeping? You will be exhausted the next day if you spend your nights tossing and turning. Your body restores and repairs the damage done during the day while you sleep. Getting more sleep is one of the simplest ways to get more energy in the morning.
If you’re having trouble sleeping, try some of the natural sleep remedies on my list. Here are a few of my favorite pointers:
- Go to bed and wake up at the exact times every day, including weekends, to maintain a consistent sleep schedule. This will assist in the regulation of your internal body clock.
- Caffeine should be avoided after 3 p.m., as its effects can last up to 12 hours.
- Before going to bed, write down what’s bothering you or keeping you awake at night.
3. Herbs with Adaptogenic Properties
Adaptogenic herbs can help you when you’re tired, exhausted, or stressed by regulating the adrenal system responsible for controlling how hormones respond to stress; these healing plants balance and restore the body’s natural ability to handle stress. Adaptogens don’t target a single body part; instead, they help your entire body cope with stress, anxiety, and, of course, fatigue in a gentle way.
Ashwagandha, Rhodiola, holy basil, and ginseng are some of the best adaptogen herbs that have been shown to boost energy and combat low energy in both women and men.
Including adaptogenic herbs in your daily routine may help you feel more relaxed, less tired, and more focused.
4. Consume Fewer Carbohydrates
Carbohydrate-rich foods can make you feel sluggish, even though they provide energy to your body. So who is the main offender? Simple carbohydrates, such as those found in sugary drinks, cookies, and processed foods (think white bread and pasta), burn quickly in your body. They give you a quick burst of energy, but a crash follows it as your blood sugar rises and then falls.
Is there a way to increase energy while staying in control of blood sugar levels when you’re tired? To avoid the crash and burn effect, stick to whole-grain, low-glycemic carbohydrates that take longer to digest. Low-glycemic carbohydrates such as nuts, legumes, sweet potatoes, oats, and brown rice provide a steady energy supply to the body.
5. Consume Chia Seeds
Prepare to be pleasantly surprised if your only experience with chia seeds has been the Chia Pet. These magical little natural energy foods will increase your energy levels while also providing a lot of nutritional bang for your buck.
The Mayans and Aztecs consumed chia seeds to energize and alert warriors during battle. The essential fatty acids (omega-3 and omega-6) found in chia seeds have been shown to improve sleep quality, boost brain power, and reduce inflammation, keeping your body feeling young. (ten, eleven, and twelve)
It’s no surprise that chia seeds are being hailed as a superfood and natural energy boost supplement due to their high levels of protein and fiber, which keep blood sugar stable (no afternoon sugar crashes!).
6. Drink plenty of water and electrolytes
Did you know that feeling tired or exhausted is one of the first signs of dehydration? That’s right, not drinking enough water could be the cause of your low energy levels and exhaustion. Because our bodies are mostly made up of water, even minor changes in hydration can impact our metabolism.
Make sure you drink enough water and other fluids throughout the day to stay hydrated. The National Academy of Medicine recommends that women drink 9 cups of fluids per day and men drink 13 cups.
However, a more precise figure can be found by dividing your body weight in half and then drinking that many ounces per day (plus more if you work out, are active, are pregnant, nursing, or are fighting an illness or disease).
If that sounds like a lot, keep in mind that many foods, such as fruits and vegetables, contain water, so increasing your intake can help you stay hydrated.
If you have an intense workout, you may want to drink something to help replace the electrolytes your body loses while sweating. For example, try coconut water or water naturally flavored with lemon and honey instead of high-fructose corn syrup and additive-laden sports drinks.
7. Vitamins B7 and B12
B12, also known as the “energy vitamin,” is the most complex of all vitamins and one of the most effective energy boosters available. It promotes energy production and maintains the health and happiness of blood cells. Unfortunately, low energy levels can be one of the first signs of vitamin B12 deficiency.
Because B12 is a water-soluble vitamin, your body cannot store extra amounts of it and must rely on foods or supplements to get it.
8. Herbal Teas
When you need a pick-me-up, coffee isn’t your only choice. Drinking herbal tea may provide you with a brief boost in energy without the use of dangerous stimulants or processed chemicals.
Green tea and rooibos tea are two excellent choices. Green tea offers many health advantages, including anti-aging and free radical fighting capabilities. It’s high in catechin, an antioxidant that helps the body’s cells battle harm. Matcha is a fantastic green tea that I recommend if you’re searching for something different.
Another kind of tea that helps with tiredness is Rooibos tea. This delicious red tea, made from the red bush plant of South Africa, is high in antioxidants. One of them is aspalathin, an antioxidant that has been proven in animal models to combat inflammation and prevent oxidative stress.
9. Peppermint Essential Oil
Peppermint oil may be the answer if you’re searching for a simple method to stimulate your mind and improve concentration. Animal tests have shown that this pleasant essential oil may stimulate the brain and even cure tension headaches. As a result, it is often used in aromatherapy.
When your energy is low, dab a few drops on your wrists; add some to your shower for an early morning energy boost, or add several drops to a steam diffuser to breathe in the benefits all day.
10. Exercise daily
Do you feel drained after a strenuous workout? Take comfort in the knowledge that including regular exercise in your routine can improve your energy levels and is one of the most effective ways to increase energy and motivation while also improving your overall health. Burning calories and exercising deliver oxygen and nutrients to your body’s cells, improving the efficiency of your heart and lungs and increasing your energy levels.
Remember that you don’t have to run a marathon to enjoy the advantages of exercise; modest levels of your preferred fitness activity will suffice.
Keep in mind that if you’re still experiencing low energy levels after trying any of these natural treatments, there may be other issues at play. Certain medicines, thyroid problems, depression, and anemia are some of the most frequent reasons for low energy. Chronic tiredness may also signify more severe illnesses, including cancer, chronic obstructive lung disease, diabetes, or renal disease.
If you’re experiencing any other symptoms in addition to low energy, go to your doctor to address your worries and make sure it’s not an indication of a more severe underlying problem.
- Several natural treatments may assist increase energy levels if you constantly suffer from tiredness and low energy levels.
- Changing your nutrition, increasing your physical activity, improving your sleep quality, and utilizing peppermint oil are all simple methods to boost your energy.
- Keep in mind that low energy may be a sign of various other issues, such as thyroid issues, depression, or anemia. If tiredness continues, speak with your doctor to discuss your concerns and the best treatment options.
Frequently Asked Questions
How can I boost my energy naturally when tired?
A: You can do a variety of things to help yourself feel better when you’re tired. For example, some people like to drink a cup of coffee, others might take a nap, and some might meditate or exercise.
How can I boost my energy fast when tired?
A: The best way to boost your energy is to drink more water.
What will boost energy levels?
A: A good night’s sleep!
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The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.
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