If you had more energy during the day, how would you use it?
Feeling tired all of the time is annoying. It’s a challenge to get anything done, your energy levels are lower than ever, and no matter what you do, you can’t find the energy to do “that thing.”
Many things negatively affect your energy levels, from not drinking enough water, or eating too much sugar, to staying up late watching Netflix and not getting enough sleep. Often, it’s a combination of things.
In this blog post, we’ll highlight five simple ways to boost your energy levels naturally, helping you feel more alert, ready to tackle the day, or maybe, just maybe, you’ll make it past 5 pm without wanting a nap.
5 natural ways to get energy
Feeling worn down, tired, and like you have no energy is not fun - it’s not rocket science.
But there’s good news: there’s a few ways to boost your energy levels naturally, including:
1) Get enough sleep
2) Don’t forget to move
3) Take care of your nutrition
4) Get the right supplements
5) Get your priorities straight: focus on what’s important
Keep reading to find out more about each method to boost your energy levels naturally.
1. Get enough sleep
We all know the importance of sleep. But how much do you actually need?
The Sleep Foundation recommends between seven and nine hours of sleep each night for healthy adults.
But what if you struggle to fall asleep? Well, there are a few things you can try, such as reducing blue light exposure before bed, setting a regular wake and sleep schedule, and limiting your caffeine intake during the day.
2. Don’t forget to move
You wake up, you drive to work, or maybe you take the train, or the bus, you sit down behind your desk, you come home, sit back down on the sofa, and then you head to bed.
Okay, that’s a little exaggerated, but most of us spend way too much time sitting and not enough time moving. The Centre for Disease Control and Prevention advises you to get at least 150 minutes of physical activity per day.
At first glance, this may seem like a lot. But you can break it down - that’s only thirty minutes a day, five times a week. You can choose what exercise you’d like to do, whether that’s a brisk walk, a weight-lifting session, or a bike ride.
It's also a good idea to sit less and move more. For example, you could:
- Take the stairs instead of the elevator
- Walk the long way to work
- Get up from your desk every hour for a brief stretch
- Walk to work instead of driving
These are just a few small interventions you can incorporate into your daily routine to create larger change. Combine these with regular physical activity, and you should see a spike in energy levels.
3. Take care of your nutrition
When people hear the word “nutrition,” their mind usually drifts to a strict diet that doesn’t include their favourite foods. But that doesn’t have to be the case.
Taking care of your nutrition simply means limiting fatty foods, foods high in sugar, and processed options, replacing these with whole foods, fruits and vegetables, and home-cooked meals.
Eating simple sugars and even certain carbohydrates (white bread, pasta, and rice) cause an increase in blood sugar. This inevitably causes a crash, making you feel tired a little later after finishing that delicious meal.
Nutrition also includes hydration - precisely, drinking more water and less soda. However, how much water should you be drinking daily?
The European Food Safety Authority recommends a fluid intake of 1.5 L for women and 2 L for men (this does not include water from foods).
If you don’t drink enough water and become even mildly dehydrated, melatonin (the sleep hormone) is negatively affected. This can interrupt your circadian rhythm, making it difficult to stay asleep. It may also cause you to snore…
4. Get the right supplements
Most vitamins and minerals are obtained through diet. But if you’re a fussy eater or don’t eat a varied diet (healthy fats, protein, fruits, veggies, etc.), then you could be missing out on two essential vitamins and minerals that play a key role in boosting your energy.
That’s right - we’re talking about vitamin B and magnesium.
Vitamin B and magnesium are key to converting the foods we eat into glucose (energy). It’s common for these supplements to be taken together - one of the best ways to get energy naturally.
Get your priorities straight: focus on what’s important
Prioritise healthy living and take care of yourself to boost your energy levels naturally.
To summarise, you should:
- Limit processed foods & clean up your nutrition
- Get plenty of sleep (7-8 hours)
- Increase your daily movement
- Supplement vitamin B and magnesium
Adopting these healthy habits will provide more natural ways to get energy. Results won’t happen overnight, but following these new habits will improve your lifestyle, providing you with more energy throughout the day.
Frequently asked questions
How can I boost my low energy?
Get plenty of sleep, limit your intake of unhealthy foods, be more active, and consider supplements to boost your low energy levels.
How to get more energy in the morning?
To boost your energy levels naturally in the morning, try drinking a glass of water first thing, adding movement to your routine (this could be a brisk walk), and most importantly, don’t hit that snooze button.
What home remedy gives you energy?
Instead of focusing on home remedies to boost your energy levels, we suggest adding healthy habits to your routine to add more energy to your daily life.