Boost Your Energy Levels: 7 Natural Ways to Feel More Energetic

In our accelerated life, where information is consumed at a 5G speed, it’s no surprise the energy levels need to be constantly recharged. In this article, we’ll tell you how to do it naturally.

1 – Get enough sleep

Aim for 7-9 hours of quality sleep every night to allow your body to recharge.

Improving sleep quality is essential for overall well-being. Here are some tips to enhance sleep:

1. Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
2. Create a comfortable sleep environment: Ensure your bedroom is dark, quiet, and at a comfortable temperature.
3. Establish a bedtime routine: Engage in relaxing activities before bed, such as reading or taking a warm bath.
4. Limit exposure to electronic devices: Avoid screens (phones, tablets, TVs) for at least an hour before bed as the blue light can disrupt sleep.
5. Limit daytime napping: If you have trouble sleeping at night, avoid daytime napping or limit it to a short duration.
6. Evaluate your mattress and pillows: Ensure they provide adequate support and comfort for your body.
7. Avoid heavy meals and excessive fluids before bed: Eating a large meal or drinking too much liquid before sleep can disrupt sleep.

2 – Eat a balanced diet

A balanced diet consists of consuming a variety of foods in appropriate proportions to provide the necessary nutrients, energy, and health benefits. It typically includes:

• Fruits and vegetables: These should make up a significant portion of your diet, providing essential vitamins, minerals, and fiber. Aim for a variety of colors and types.
• Whole grains and sprouts: Incorporate whole grains like brown rice, whole wheat bread, and oats, which are rich in fiber, vitamins, and minerals. Microgreens and sprouts are packed with essential nutrients, including vitamins, minerals, and antioxidants. These nutrients help support overall health and provide the body with energy.
• Protein: Include lean sources of protein such as poultry, fish, beans, lentils, tofu, and low-fat dairy products. Protein is necessary for building and repairing tissues.
• Healthy fats: Consume sources of healthy fats like avocados, nuts, seeds, and olive oil. These provide essential fatty acids and help absorb fat-soluble vitamins.
• Dairy or alternatives: If you consume dairy, choose low-fat options like milk, yogurt, and cheese. If you’re lactose intolerant or prefer non-dairy alternatives, opt for fortified soy, almond, or oat milk.
• Limit added sugars: Minimize the intake of sugary drinks, desserts, and processed foods. Instead, satisfy your sweet tooth with fruits.
• The Healthy Eating Plate is a visual guide to help individuals make healthier food choices. It was created by nutrition experts at the Harvard T.H. Chan School of Public Health and is based on the latest nutrition research.

Consider eating according to the Healthy Eating Plate developed in Harvard University. The approach emphasizes the following key principles:

1. Fill half your plate with vegetables and fruits: Including a variety of colorful vegetables and fruits provides essential vitamins, minerals, and fiber.
2. Include whole grains: Whole grains such as brown rice, quinoa, and whole wheat bread are rich in nutrients and fiber.
3. Choose healthy protein sources: Opt for lean proteins like fish, poultry, beans, and nuts. Limit red meat and processed meats.
4. Healthy fats: Use healthy oils like olive oil and avoid trans fats. Include sources of healthy fats like avocados, nuts, and seeds.
5. Stay hydrated: Drink water, tea, or coffee instead of sugary beverages. Limit consumption of sugary drinks and avoid excessive alcohol consumption.
6. Be mindful of portion sizes: Pay attention to portion sizes to avoid overeating.

Remember, individual dietary needs may vary based on factors like age, sex, activity level, and any specific health conditions. It’s always best to consult a healthcare professional or a registered dietitian for personalized advice.

3 – Exercise regularly

Physical activity can increase your energy levels and improve overall well-being. Aim for at least 30 minutes of exercise most days of the week.

Physical exercises that are known to effectively manage stress include:

1. Aerobic exercises: These exercises increase your heart rate and release endorphins, which are natural mood boosters. Examples include running, swimming, cycling, or dancing.
2. Yoga: Yoga combines physical movement, breath control, and meditation, which helps reduce stress and promote relaxation. It focuses on stretching, flexibility, and balance.
3. Tai Chi: This ancient Chinese practice involves slow, flowing movements and deep breathing. It helps reduce stress, improve focus, and enhance overall well-being.
4. Strength training: Engaging in strength training exercises, such as weightlifting or resistance training, can help reduce stress by releasing tension and boosting self-confidence.
5. Mindfulness exercises: Activities like walking or jogging while practicing mindfulness can be beneficial for stress management. It involves focusing on the present moment, paying attention to your surroundings, and letting go of worries.
6. Pilates: Pilates combines physical movement, breathing techniques, and mindfulness. It helps improve flexibility, strength, and posture while reducing stress.

4 – Manage stress

Chronic stress can drain your energy. Find healthy ways to manage stress:

1. Practice relaxation techniques: Techniques such as deep breathing exercises, meditation, yoga, or progressive muscle relaxation can help calm the mind and body, reducing stress levels.
2. Prioritize self-care: Make time for activities that you enjoy and that help you relax, such as reading, listening to music, taking a bath, or spending time in nature. Taking care of your physical and mental well-being is crucial for managing stress.
3. Practice gratitude: Research has shown that expressing gratitude can lead to various positive outcomes, including increased motivation, improved focus, enhanced problem-solving abilities, and reduced stress levels. When individuals are grateful, they tend to have a more positive mindset, which can significantly impact their productivity.
4. Time management: Prioritize tasks, set realistic goals, and break them down into smaller, manageable steps. Effective time management can help reduce stress by providing a sense of control and accomplishment.
5. Seek social support: Talk to trusted friends, family members, or a therapist about your stressors. Sharing your feelings and concerns with others can provide emotional support and different perspectives.
6. Set boundaries: Learn to say no when necessary and establish healthy boundaries to prevent becoming overwhelmed with commitments and responsibilities.
7. Engage in hobbies and activities: Participating in activities you enjoy can help distract your mind from stressors and provide a sense of fulfillment and relaxation.
8. Get organized: Declutter your physical and digital spaces to create a more organized and less chaotic environment. This can help reduce feelings of overwhelm and stress.
9. Seek professional help if needed: If stress becomes overwhelming or persistent, consider seeking help from a mental health professional who can provide guidance and support.

Remember that managing stress is an ongoing process, and it may require trying different strategies to find what works best for you.

5 – Limit caffeine and sugar

Caffeine and sugar can both affect energy levels in different ways:

1. Caffeine: Caffeine is a stimulant that affects the central nervous system. It blocks the action of adenosine, a neurotransmitter that promotes sleep and relaxation. By blocking adenosine, caffeine increases alertness and reduces fatigue. It stimulates the release of adrenaline, which increases heart rate and blood pressure, providing a temporary energy boost. However, the effects of caffeine can vary from person to person, and excessive consumption can lead to jitters, anxiety, and disrupted sleep patterns.

You may ask what if I replace a cup of coffee with a decaf cup? Decaffeinated coffee is coffee that has had most of its caffeine content removed. While decaffeinated coffee is lower in caffeine, it still contains a small amount of caffeine, typically ranging from 2 to 12 milligrams per 8-ounce cup. Decaffeinated coffee may have a milder effect on energy levels compared to regular coffee, but it can still provide a slight energy boost due to the remaining caffeine content. 

2. Sugar: Consuming sugar can provide a quick energy boost due to the rapid absorption of glucose into the bloodstream. This causes a spike in blood sugar levels, leading to increased energy levels. However, this energy boost is short-lived and followed by a crash as blood sugar levels drop rapidly. The crash can leave you feeling tired, fatigued, and craving more sugar. Additionally, excessive sugar consumption can contribute to weight gain and other health issues. Consuming sugar substitutes can also affect energy levels. Some studies suggest that artificial sweeteners may disrupt the body’s ability to regulate calorie intake and appetite, leading to increased cravings and overeating, which can impact energy levels. Additionally, some people may experience a temporary spike in energy followed by a crash when consuming sugar substitutes.

Coffee and sugar together with their substitutes are not sustainable sources of energy. Maintaining a balanced diet, getting enough sleep, and engaging in regular physical activity are more effective ways to maintain consistent energy levels.

6 – Stay social and engage in activities you love

Spending time with loved ones and doing things you enjoy can boost your mood and energy levels. Try to find balance between social engagement and meditation. For the self-time you can use walking in a park among trees, for example. Nature fills our bodies with calmness and confidence. 

Walking in nature has been found to have several positive effects on the brain. According to a study conducted by Gregory Bratman and his colleagues at Stanford University, spending time in nature, particularly walking in nature, can significantly reduce rumination, which is the repetitive and negative thinking associated with depression and anxiety. The study also found that nature walks can improve working memory and attention span.

Another study published in the Proceedings of the National Academy of Sciences found that a 90-minute walk in nature can decrease activity in the prefrontal cortex of the brain, which is associated with repetitive negative thoughts, and increase activity in the subgenual prefrontal cortex, which is associated with positive emotions and self-reflection.

Gretchen Reynolds, a well-known health and fitness writer, has written extensively on the topic of how walking in nature changes the brain. Here are a few articles by Gretchen Reynolds that discuss this topic:

1. “How Walking in Nature Changes the Brain“,  New York Times
2. “https://www.nytimes.com/2017/07/12/well/move/take-a-walk-in-the-woods-doctors-orders.html.”, New York Times
3. “How Nature Changes Your Brain – and How You Can Benefit“, The Guardian

7 – Take cold showers

When exposed to cold water, the body experiences a shock that activates the sympathetic nervous system, leading to increased heart rate, improved blood circulation, and heightened alertness. This can leave you feeling invigorated and energized.

Cold showers can boost energy levels through several mechanisms:

1. Increased alertness: When exposed to cold water, the body’s natural response is to increase its alertness. This is due to the activation of the sympathetic nervous system, which releases adrenaline and increases heart rate. The heightened state of alertness can result in increased energy levels.
2. Improved blood circulation: Cold water causes blood vessels to constrict, which helps to improve blood circulation. This increased circulation can deliver more oxygen and nutrients to the muscles and organs, promoting overall energy levels.
3. Enhanced mood and mental clarity: Cold showers have been linked to the release of endorphins, which are known as “feel-good” hormones. These endorphins can help improve mood and mental clarity, leading to a boost in energy and productivity.
4. Increased metabolism: Cold showers can stimulate the body’s metabolic rate. The body works harder to warm itself up, which can result in an increase in calorie burning and energy expenditure.

It’s worth noting that individual experiences may vary, and the energizing effects of cold showers may differ from person to person. Some people may find cold showers more invigorating and energizing, while others may not experience the same level of energy boost.

Conclusion

To summarize, refueling to boost energy levels is not very difficult to implement. Try at least half of our recommendations, and see the result!

FAQ

Here are some frequently asked questions about boosting energy levels techniques along with their answers:

• Q: What are some natural ways to boost energy levels? A: Some natural ways to boost energy levels include getting enough sleep, exercising regularly, managing stress, eating a balanced diet, staying hydrated, and avoiding excessive caffeine and sugar intake.
• Q: Are there any specific foods that can help increase energy levels? A: Yes, foods rich in complex carbohydrates, such as whole grains, fruits, and vegetables, can provide sustained energy. Additionally, foods high in iron, such as spinach, lentils, and lean meats, can help combat fatigue.
• Q: Does staying hydrated really affect energy levels? A: Yes, dehydration can lead to fatigue and decreased energy levels. It is important to drink enough water throughout the day to stay properly hydrated.
• Q: Can regular exercise actually boost energy levels? A: Yes, engaging in regular physical activity can help increase energy levels by improving blood circulation, promoting better sleep, and enhancing overall endurance and stamina.
• Q: Are there any specific techniques to manage stress and increase energy? A: Some techniques to manage stress and increase energy levels include practicing relaxation techniques like deep breathing or meditation, engaging in hobbies or activities that bring joy, and ensuring a healthy work-life balance.  Other techniques to boost energy levels:
  • Take short breaks: Regular breaks can help prevent fatigue and improve productivity.
  • Get some sunlight: Exposure to natural light can improve mood and energy levels.
  • Practice deep breathing exercises: Deep breaths can increase oxygen flow and boost energy.
  • Listen to energizing music: Upbeat music can help elevate mood and energy.
  • Limit alcohol consumption: Alcohol can disrupt sleep patterns and cause fatigue.
  • Stay away from smoking: Smoking can lead to decreased energy levels.
  • Limit screen time: Excessive screen time can lead to eye strain and fatigue.
  • Try aromatherapy: Certain scents like citrus or peppermint can help increase alertness.
  • Stay mentally stimulated: Engage in activities that challenge your mind.
  • Laugh and have fun: Laughter can improve mood and energy levels.

• Q: What are the medical reasons for law energy?

A: Low energy can be caused by various medical reasons. Some common medical conditions that can contribute to low energy levels include:

1. Anemia: A condition characterized by a lack of healthy red blood cells, which can result in fatigue and weakness.
2. Thyroid disorders: Hypothyroidism (underactive thyroid) can lead to fatigue, while hyperthyroidism (overactive thyroid) can cause restlessness and difficulty sleeping.
3. Chronic fatigue syndrome (CFS): A complex disorder characterized by extreme fatigue that is not improved by rest and is often worsened by physical or mental activity.
4. Sleep disorders: Conditions like insomnia, sleep apnea, or restless leg syndrome can disrupt sleep patterns, leading to daytime sleepiness and low energy.
5. Depression and anxiety: Mental health disorders can result in persistent fatigue, lack of motivation, and low energy levels.
6. Chronic pain conditions: Conditions such as fibromyalgia or chronic migraines can cause ongoing pain, leading to fatigue and decreased energy.

Please note that this is not an exhaustive list, and there can be other medical reasons for low energy as well. It is always advisable to consult a healthcare professional for an accurate diagnosis and appropriate treatment.