It’s hard to live your best life when your body lacks the energy it needs to get things done.
Looking for ways to give yourself a natural energy boost? Fortunately, there are ways you can give your vitality a push without resorting to drugs or pharmaceuticals. In fact, many of these tips for boosting energy are free and things you can do right now.
The key is to make them part of your daily routine and practice them often. Our energy levels are largely a result of our habits. When we live a healthy life, we have energy.
Have you been feeling sluggish lately? Here’s how to give yourself a natural energy boost and start feeling better today.
Exercise in the Morning
Getting enough physical activity each day is key to regulating energy levels.
It increases your blood flow so that your muscle tissue gets plenty of fresh oxygen. And it also floods your body with endorphins, which many scientists refer to as nature’s painkillers. Any time you’re feeling fatigued, this is an awesome solution.
Exercising first thing in the morning can especially be good for promoting natural energy. You’ll start the day out with a positive habit and feel invigorated, strong, and ready to take on the day. This habit alone could make all the difference!
Set an Intention or Purpose for the Day
Often times, we feel fatigued or just “off” because we aren’t clear on what we’re doing. When our days lack purpose or clarity, even the most stimulating activities can seem boring. It could help to set more of an intention for your day.
You can figure out your purpose for the day by journaling, going for a walk, or by just declaring it first thing. What do you want to get out of today? Who do you want to serve and give back to?
You might find natural energy mobilizing itself when the purpose shifts to something greater.
Drink Some (But Not Too Much) Coffee
Most Americans seek their morning buzz from a cup of coffee. One study found that 83 percent of adults reach for a caffeinated product to start their day.
Caffeine does give you a boost, but too much of it can be a bad thing. What caffeine does is speed up activity in your central nervous system, resulting in that little buzz you know and love. But when you take in too much, it can lead to overstimulation and fatigue.
Coffee has a half-life of about six to eight hours. Try spreading your caffeine intake out throughout the morning and giving yourself a bit of time when you wake up before indulging. For most people, one to two cups a day is a good amount.
Go Out in Nature
This may sound crazy, but seeing nature helps regulate a lot of things in our body – including energy. Hormones balance out, stress signals dissipate, and we generally feel more connected to the world around us.
If you’re feeling fatigued, a short hike or visit to the local state park could be an easy way to get going again. Make a little workout out of your trip and kill two birds with one stone.
Eat Less Sugar
Eating too much sugar is not a good idea if you’re struggling to feel energized. Cutting it out is one of the easiest things you can do to give yourself a jolt.
Sugar is a refined product in foods that elevates blood sugar. When our blood sugar gets high, our body must do a lot to regulate our system. This results in that low feeling you might have an hour or two after eating dessert.
Try limiting sugar and stick to whole-grain carbohydrates. They digest slower, which means you get all the caloric energy from the food without any of the highs and lows.
There’s no easier tip for how to boost energy than drinking enough water. Our bodies are made of the stuff. And when we don’t have enough, our cells struggle to carry out the functions they need to undergo to keep us healthy.
Try to make hydration a daily habit. Carry a large water bottle with you and refill it any time it gets empty. This might sound like a lot, but guidelines suggest adults drink between 90 and 120 ounces of water per day – and even more if you exercise.
A cocktail now and then is no problem. But if you’re drinking regularly and feeling fatigued, the two might be related.
For one, alcohol dehydrates you. It also decreases the quality of sleep you can get, limiting your ability to reach the deepest levels you need for rejuvenation. And if you drink sugary mixers, you’re also taking in unhealthy things that could be causing crashes.
Drinking alcohol can also promote other lifestyle factors that drain your energy. Drinking may cause you to stay up too late or indulge in other ways that make you tired or fatigued.
Try cutting alcohol out or reducing your intake for a few weeks. You might be surprised at how good you feel!
Take Vitamins and Supplements
There are many natural vitamins and supplements that can help promote natural energy.
Vitamin B and minerals like zinc and magnesium are commonly recommended by doctors. These essential micronutrients promote function at the cellular level and help regulate many processes in your body. You can get them from foods like fruit and vegetables or buy a cheap supplement at many stores.
Today, there are also more accessible plant-based nutrients you can incorporate into your diets, such as kratom or matcha. (See the different types of kratom here). For many people, these are an effective solution for adding energy back to their lives as well.
Control the Stressors in Your Life
Stress wears us down and causes our body to use up resources. When we aren’t stressed, it’s easier to finish large tasks and cope with our daily lives. We simply have access to more energy to make it through.
Not only can chronic stress drain your energy, but it can also severely impact your health. Chronic stress can lead to digestive issues, mental health problems like depression and anxiety, headaches, and more serious things like heart disease.
Fatigue and stress are so intertwined that there’s even a name for it: chronic fatigue syndrome. When your body is constantly pumped full of hormones like cortisol that wear you down, you can really suffer.
Consider making changes in your life to combat stress or seeking professional help if you need it.
Get More Sleep
Getting enough sleep each night is difficult. But this is one of the easiest natural energy sources to draw from. Plus, it’s completely free.
Sleep promotes better cognitive function. During rest, our brains have time to store memories and repair damaged cells. It’s absolutely essential that we get enough sleep if we want to look, feel, and perform our best.
And like stress, not getting enough sleep is linked to many other issues besides fatigue. Weight gain, disease, and mental health issues are all common side-effects of not getting enough rest.
Make Sure Your Sleep Is Quality
It’s not enough simply to put our heads on the pillow for 7 to 9 hours each night. (That’s the guideline most sleep doctors recommend for adults.) You also need to factor in the quality of sleep you’re getting, too.
If your bedroom is noisy or hot, or if there are lots of artificial lights, you could be getting diminishing returns on your sleep. If it’s not uncommon for you to wake up groggy, auditing your sleeping habits should be your next step.
Try sleeping in a cool room and not looking at your phone or TV for an hour before bed. You can also add in some relaxing methods like light yoga or breathing techniques to help transition to sleep.
If you’re really curious about your sleep, get a sleep tracking device or download one to your smartwatch.
How to Get a Natural Energy Boost: Now You Know
There are many ways to give yourself a natural energy boost. Hold on before you dive into medication or pharmaceuticals, as there are many free things you can do that really make a difference.
Basic healthy habits like eating healthy, exercising, and getting enough sleep should form the foundation of your routine. These alone might be enough to help.
Other energy-boosting tips like controlling stress, limiting caffeine, and setting an intention for the day can go a long way, too. Each person is different so you’ll have to experiment.
Did you enjoy reading this article? For more great health tips, check out the rest of my blog.