How to Boost Your Energy Levels the Natural Way

If you have difficulty staying awake, constantly feeling sluggish, and chugging countless cups of coffee just to survive the day, you are not alone. In today’s fast-paced world, many are familiar with that weary and workout feeling at the end of each day. It is also common for you to look for ways to boost your energy levels naturally.

After all, a healthy energy boost will not only make you more productive, but it can also help you feel happier.

The good news? No shortage of natural energy boosters is available, so you can get that instant energy boost.

If you are figuring out how to get more energy, increase energy, or feel more energized, you would be delighted to know that even small routine changes can help you achieve said objective.

These small changes can make a difference in increasing energy levels so you can accomplish more.

How to Have More Energy the Natural Way

If you are looking for great energy boosters, below are some ways to increase energy levels.

Connect with Others

This might not be common knowledge but social connections are crucial for maintaining good health and increasing energy levels.

Some studies have shown that social isolation can cause tiredness and low mood and this can become increasingly apparent as you age.

Some research also indicates that having robust social support has been associated with improving mental and physical health.

So if you feel in low spirits and are often tired, consider volunteering, joining a class or club, socializing with friends, or finding a new hobby that gets you out and about and helps you socialize with others. 

Stay Hydrated

Here’s an interesting fact: dehydration has a massive impact on your mood, brain function, and yes, your energy levels.

One study discovered that acute dehydration could dramatically increase the perception of fatigue and impair athletes’ muscular performance.

As a general rule of thumb, drink water whenever you feel thirsty to ensure that you stay hydrated.

If you live in a hot climate or are physically active, it is recommended that you increase your water intake.

In addition, remember that older adults will not always feel thirsty when needing water.

With that in mind, consciously drink more throughout the day to ensure you remain hydrated.

Limit Sugar Intake

When you are tired, reaching for sugar-filled and sweet food can be tempting.

However, while sugar can give you some short-term energy boost, the boost can also wear off quickly, leaving you even more tired.

This can be attributed to the fact that high-sugar foods can cause a sudden spike in blood sugar levels.

A crash often follows this as the body releases a great amount of insulin to transport sugar from the bloodstream to the cells in the body.

A study also showed that people become more fatigued when they have a diet high in refined carbs and added sugar versus a diet of vegetables, fresh fruits, and whole grains.

Eating large amounts of added sugar has also increased the risk of Type 2 diabetes, heart disease, and obesity.

That said, limiting your intake of added sugar can do wonders for your health and energy levels.

If you want to satisfy your sweet tooth and keep your energy levels high at the same time, trade sugar-rich foods with a trail mix, dried fruit, and fresh berries.

Eat a Nutritious Diet

If you have low energy, are always tired, and are constantly feeling sluggish, switching up your eating habits can help.

A healthy and well-rounded diet will not only reduce your risk of chronic conditions, but it can also affect your energy levels.

Eating healthy and nutritious foods can also provide your body with the minerals and vitamins it needs to function properly.

It is also important that you fuel yourself during the day properly.

Dietary restrictions can result in a lack of essential nutrients and calories like iron, which can affect your energy levels.

Limit Alcohol

Consuming alcohol can have a sedative effect and make you feel relaxed and drowsy. 

Many people have the misconception that drinking alcoholic beverages can be an effective way to get a good night’s sleep.

However, the truth is drinking alcohol before bed can greatly reduce the quality of your sleep.

Alcohol can also function as a diuretic, increasing urine production.

That said, if you have a few drinks before bed, you can interrupt your sleep and constantly go to the restroom in the middle of the night.

Alcohol is best enjoyed in moderation and consumption should be limited during bedtime.

Quit Smoking

Smoking can hurt your health and can increase your risk of chronic conditions.

The tar and toxins in cigarettes can also lessen the efficiency of your lungs.

Left unattended, this can minimize the amount of oxygen transported throughout the body, leaving you very tired.

Quitting smoking regularly can provide countless health benefits, including increased energy levels.

If you find it hard to quit, it would be best to get the help of a healthcare professional.

They can help recommend support services to help you achieve your objective of quitting.

Move More

Exercising regularly reduces your risk of chronic conditions including obesity, Type 2 diabetes, and heart disease.

Some research also suggests that adding physical activity to your daily routine can help you effectively fight fatigue and increase your energy levels.

Another study indicated that university students who participated in a low-intensity running program thrice a week for 6 weeks experienced dramatic improvements in sleep quality.

If you want to incorporate exercise into your daily routine, make it a point to get up from your desk during breaks. 

You can also walk during lunch and take the stairs instead of the elevator.

Keep Stress to a Minimum

It is common for busy people to feel anxious, overwhelmed, and stressed.

However, stress will not only have a serious toll on your health but can also cause you to feel drained and stressed.

It is recommended that you identify the causes of stress to know what to do about it.

Some of the most common causes of stress include:

  • Pressure from everyday responsibilities at home, school, or work.
  • Drastic and stressful life changes like going through a breakup, losing your job, or dealing with the death of a loved one.
  • Trauma from events like car accidents.

While it is not always possible to completely remove all sources of stress from your life, keeping your stress levels to a minimum will not only minimize your stress levels, it can also help bump up your energy.

Effective strategies to boost your energy levels include reading, walking, yoga, etc. 

You can also look into meditation or mindfulness techniques, which are known to reduce anxiety and stress.


Many people lack the energy to function at their best throughout the day. However, the above tips can benefit your overall health and energy levels. If you always feel tired, it would help first to assess your lifestyle to determine the changes you need to make to boost your energy levels and help you function at your optimum.

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