We all know how it feels to be exhausted and drained. But, simple solutions to increase your energy levels don’t have to be an impossible task.
Do you often feel tired, exhausted and drained of energy? The consequences of a lack of energy can affect your personality, mood, relationships and your work performance. In fact, research shows that decreased energy levels can lead to obesity and even encourage unhealthy eating habits (Gonsalez, 2003). Fortunately, there are some simple, natural ways to significantly increase energy levels without making drastic changes to your schedule.
So, if you’re tired of feeling exhausted and want to learn how to naturally increase your energy levels, keep reading to discover some simple, natural strategies to significantly boost your energy levels.
Simple ways to naturally increase your energy levels
There are many ways to naturally increase your energy levels, some which include:
- Daily exposure to sunlight
- Having a healthy diet
- Avoiding excessive sugar
- Magnesium consumption
- Staying hydrated
- Getting physically active
- Practicing mindfulness and meditation
- Getting enough sleep
- Using caffeine in moderation
- Using Dandelion roots/leaves
- Taking a break
- Practicing self-reflection
- Spending time with positive people
- Eating a healthy breakfast
- Practicing yoga
- Trying a massage and Reiki
- Using natural supplements
- Drinking energy drinks
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(1) The benefits of sunlight to naturally increase energy levels
Direct exposure to the sun increases our serotonin levels. As such, it’s always important to get out in the sun for at least 10-30 minutes a day. Actually, persons with darker skin tones usually require longer exposure to sunlight.
Of course, sun exposure recommendations also depend on location, climate, your weight, the time of day etc.
Living in areas that are often overcast or don’t get enough light will increase the chances of having a lack of energy.
Serotonin is a neurotransmitter produced by the pineal gland in the brain. It is thought to play an important role in preventing depression and regulating our moods and emotions.
Additionally, serotonin affects our ability to concentrate and relax, which is why it’s so important for increasing our energy levels. Subsequently, when serotonin levels are low, you can suffer from lack of motivation, tiredness and may even feel like crying for no reason.
Notably, light therapy has also been proven to be beneficial for treating conditions such as Seasonal Affective Disorder (SAD), as well as other health problems such as insomnia.
"The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results." - Tony Robbins
(2) A healthy and balanced diet to naturally increase energy levels
Another way to increase your energy levels is by eating foods that are rich in valuable nutrients for increasing your vitality.
Some of these include green vegetables, avocados, wholegrains and fatty fish, all of which contain essential fatty acids that increase energy levels.
But why not be adventurous and try eating some more unusual food? Many of these can also help to boost your energy levels.
Liver has been used for centuries as a traditional tonic, and is filled with nutrients such as iron, folic acid and Vitamin B12.
Liver helps to increase energy levels because it’s rich in protein, which is an essential nutrient for building muscles.
Lean red meat can also help to increase your energy by providing essential vitamins and minerals that are used to convert food into energy.
Also, nuts are useful sources of protein, as well as being packed full of Vitamin E – a nutrient that’s important for maintaining healthy skin.
Nuts are also useful because they provide you with the energy that’s essential for both physical and mental activities.
Energy bars can be convenient nutritious substitutes that you can take with you anywhere. There are many types of energy bars with various nutrients and ingredients.
But, it’s always a good idea to read the ingredient label since some energy bars can contain too much sugar.
Eating a healthy diet is the most important step for increasing your energy levels because your diet provides the fuel for every cell in the body.
When you eat foods that give you sustained energy, it can help increase your energy levels and enhance your health.
(3) Avoid too much sugar to naturally increase your energy levels
Sugar will likely give you an immediate increase of energy by boosting your blood sugar levels. But, it’s only short-lived.
And, the subsequent ‘sugar crash’ from consuming too much sugar can leave you feeling fatigued, anxious and irritable.
As such, if you feel as if you lack energy, it’s wise to take a break from foods that are high in refined sugar or carbohydrates as they can cause blood sugar levels to fluctuate which affects the amount of energy you have.
(4) Increase magnesium to naturally boost energy increase
Magnesium is needed for hundreds of biochemical reactions in your body that help keep you healthy. It also increases energy levels by helping to relax muscles and ease tension.
Foods that are high in magnesium include spinach, pumpkin seeds, beans, cashews, peanuts and dark chocolate.
(5) The B vitamins will boost energy levels
The B vitamins (B1, B2, B3, B5, B6, B7, B9, B12) are a group of water-soluble vitamins that play important roles in cell metabolism and the immune system.
In fact, the B vitamins help with releasing energy from food which means that a lack of these vitamins can lead to extreme fatigue.
Foods that are high in vitamin B include bananas, oats, meat and seafood.
"The energy of the mind is the essence of life." - Aristotle
(6) Stay hydrated to naturally boost your energy
I know you’re probably wondering how can water increase your energy levels when it doesn’t contain any calories.
However, drinking plenty of water every day will boost your energy levels because it keeps the body hydrated and helps deliver nutrients (i.e. energy) to all cells, tissues and organs.
Plus, even mild dehydration can lead to fatigue and tiredness. Continuous water consumption throughout the day is the best way to stay hydrated.
Read also: 7 Self-care ideas to practice daily
(7) Exercise will make you feel energized
When you exercise, your body uses oxygen to release energy into the cells in what is known as cellular respiration. So if you feel low on energy, then get out for a workout or do some physical activity.
Notably, physical activity helps the body produce endorphins (chemical messengers released by the brain in response to stimuli, which are responsible for feelings of euphoria and happiness), as well as releasing serotonin.
Exercising also helps to reduce stress levels and the build up of lactic acid which causes muscle fatigue.
(8) Mindfulness and meditation will naturally boost your energy levels
The link between mind and body is well documented. Meditation can help increase your energy levels because the breathing and relaxation techniques involved work to calm the mind, relax the body and boost focus.
In fact, evidence suggests that practicing mindfulness or meditation can help to increase your energy levels and improve brain function.
Actually, meditation and mindfulness will also reduce pain, fatigue and stress which are known to drain your energy.
Your mental health shouldn’t be ignored. If you’re feeling low on energy all the time, talk to a friend or visit your GP for advice.
(9) Sleep to reenergize and boost energy levels
Undoubtedly, insomnia and sleep deprivation can cause fatigue. As such, make sure you regularly get enough sleep. Try to aim for at least 8 hours of quality sleep every night.
Additionally, avoid any distractions such as TV or laptops in the bedroom.
If you find it difficult to fall asleep, try drinking a cup of chamomile tea before bedtime – it’s a great sleep inducer!
"Passion is energy. Feel the power that comes from focusing on what excites you." - Oprah Winfrey
(10) Caffeine in moderation to increase energy levels
Caffeine stimulates the central nervous system, making you feel alert. Actually, caffeine can provide a very quick boost to your energy levels.
Sources of caffeine include coffee, tea and chocolate (dark chocolate is healthier).
However there are problems associated with too much caffeine, such as headaches, anxiety and irritability. As such, be sure not to exceed the recommended limit of 400 mgs daily.
(11) Dandelion roots or leaves can naturally increase energy
If you’re not a fan of coffee, then why not try drinking dandelion tea, which has been used as a stimulant since the Middle Ages.
Dandelion roots are also useful for breaking down fatty deposits in the liver, helping you to lose weight as well as increase your energy! A cup of dandelion tea has also been reported to be helpful for digestion…which is always a plus!
(12) Take a break to naturally boost your energy levels
Although this may seem very obvious, it’s actually often overlooked. We all have those days when we feel tired, exhausted and drained of energy. Taking some time out to relax will help you reduce stress levels and calm the mind.
Taking a break will likely boost your personal productivity and is essential for preventing burnout.
So, when you’re feeling low on energy, try taking some time out during the day for yourself. Go for a walk, read a book or simply sit down and relax with a cup of tea. Everyone needs downtime now and again to help them recharge their batteries!
(13) Reflect to naturally boost your energy levels
Reflecting on the experiences, challenges and memories that have shaped your life can boost energy levels. This is because while reflecting you are fulfilling your sense of purpose, learning something new or appreciating the journey.
Using your imagination and listening to music can help increase your energy levels because they stimulate the mind and help you feel more motivated.
(14) Spending time with others will energize you
Human beings are social creatures who thrive in a community of others. This means that loneliness is not good for boosting energy levels. Therefore, make new friends and spend time with positive people to entertain, motivate and lift your spirits.
Conversely, consider decreasing the time you spend with people who are negative, overly critical and drain your energy. Click here to discover how to break bad habits that affect your health.
Additionally, it’s very important to avoid unhealthy habits such as drinking and smoking.
Read also: 5 Unhealthy habits to quit ASAP
(15) A healthy breakfast will naturally boost your energy levels
I’m sure you’ve heard time and time again that breakfast is the most important meal of the day. That’s because a healthy breakfast can help you stay mentally alert throughout the entire day.
Instead of grabbing a sugary cereal bar (which will only give short term energy), try eating a balanced breakfast which includes: fruit, wholegrain cereal or bread, and low fat milk.
Another healthy option would be to opt for eggs on toast with something green – an omelette with spinach, perhaps?
"Life begets life. Energy creates energy. It is by spending oneself that one becomes rich." - Sarah Bernhardt
Read also: Everything you need to know about breakfast.
(17) Practice yoga to naturally increase energy levels
Cortisol is know as the ‘stress hormone.’ High levels of cortisol can lead to fatigue among many other health issues. However, yoga helps to maintain an optimal level of cortisol in the body.
Performing some simple yoga poses can help increase your energy levels. In fact, the breathing techniques involved in yoga will calm your mind and relax your body which will leave you feeling re-energized.
Yoga will also decrease stress levels and improve your physical health.
(18) Massage and reiki can increase energy levels
Although a massage is relaxing it can still be a great way to increase your energy levels. Actually, a good massage will relax the mind, soothe the soul and reduce stress levels. Also, a good massage will do a lot of good for your circulation and muscle recovery.
Reiki is a Japanese technique where the practitioner places their hands on specific areas of the body or holds them above someone to clear away any negative energy which can leave you feeling tired and lethargic.
(19) Supplements can ‘add’ energy
Vitamin and mineral supplements may help with fatigue, especially if your energy-level has been affected by an underlying condition such as diabetes or depression.
Some supplements contain natural ingredients such as ginseng, green tea extract, guarana and caffeine.
If you are suffering from low energy levels consider natural supplements to increase your levels of energy. However, please remember that most supplements won’t work overnight.
Additionally, don’t use supplements to replace meals but simply to ‘supplement’ your diet and help with dietary restrictions.
Regardless, it’s always best to ask your healthcare professional before taking supplements, particularly if you have an underlying health condition.
(20) Energy drinks in moderation to boost your energy
Try topping up your energy levels with an energy drink. Energy drinks are the fastest growing beverage on the US market and contain caffeine, vitamins and herbs.
Some studies show improved concentration, alertness and reaction with the use of energy drinks.
But, if you decide to give energy drinks a try, make sure you don’t drink too many. Energy drinks contain lots of caffeine which is addictive and bad for your health, especially when taken in large amounts.
Energy drinks can also be very expensive and many contain lots of sugar.
According to research, about 30-50% of young adults consume energy drinks. However, the high levels of caffeine and sugar can have a negative impact especially in children, adolescents and young adults.
Excessive use of energy drinks has been shown to affect the heart, mood, diabetes, stroke, seizures (Seifert et al., 2011).
Notably, although the amount of caffeine in beverages such as soda are regulated, energy drink is an unregulated market since they are classified as ‘natural supplements’ and not food (Seifert et al., 2011). As such, try to limit energy drinks to one per day.
And remember, it could be perfectly normal to feel tired every now and again. However, if you’re feeling tired all the time, or your low energy is causing you problems in your daily life, then you should visit your GP to discuss this.
Some health conditions associated with low energy levels include anemia, arthritis, depression, diabetes type 2, hypothyroidism, cancer and heart disease.
"I eat healthy and drink a lot of water. I eliminated most white sugar and dairy from my diet. It's done wonders for me not only in maintaining a healthy weight, but it's increased my energy levels and immunity."- Candace Cameron
Final words on ways to naturally increase your energy levels
Energy is a precious commodity. If you’re feeling drained and exhausted, there are some simple tips that can help you feel more energized throughout your day.
At first glance these might seem like simple ideas but they’re powerful. If you need to increase your energy levels then it is advisable to try some of these methods so that you can find the ones that work best for you.
So, what are you waiting for?
Do you have your own natural method for increasing energy levels? Let me know in the comments below!
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Sara M. Seifert, Judith L. Schaechter, Eugene R. Hershorin and Steven E. Lipshultz. Health Effects of Energy Drinks on Children, Adolescents, and Young Children. Pediatrics March 2011, 127 (3) 511-528;
Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients, 12(1), 228.
Wlodek D, Gonzales M. Decreased energy levels can cause and sustain obesity. J Theor Biol. 2003 Nov 7;225(1):33-44.