Boost Your Energy Naturally

The Holidays have officially started! There is a sense of anticipation in the air to reunite with family and friends. However, this time of the year can also be draining. We are traveling, working hard, and our social calendars are only filling up. So it is understandable why we are feeling fatigued. That is why we gathered eight ways to boost your energy healthily and naturally without overindulging. 

1-Sleep

Lack of sleep or quality of sleep is probably at the root of your fatigue. Sleep helps us obtain information, boost our immune system, increase productivity, and so much more. If it's difficult for you to keep a consistent 8-hour sleep schedule, try integrating a ten-minute nao into your day. Studies have found that a 10-minute nap improves performance and focus than a 20 or 30-minute nap.  

2- Exercise

Exercise guarantees that you will sleep more soundly. It gives your cells more energy to burn and increases oxygen circulation. Additionally, shortening your workday to include a workout has shown increased productivity levels at work. Exercise also increases your brain's dopamine levels, boosting your mood, especially when done in short bursts that elevate your heart rate. Next time you are walking, pick up the pace to elevate your heart rate and boost your mood.

3- Reduce Stress

Stress takes up a lot of mental and physical energy, thus causing fatigue and lack of motivation. Finding ways to eliminate stress or decrease the levels of stress you feel will help boost your energy and make you feel a little freer. Here are some ways that we find helpful in reducing stress in our lives

4- Eat for Energy

Certain foods are better than others in providing energy for us. To eat for energy, we want to consume foods with a low glycemic index. This means their sugar is absorbed more slowly in the body, helping prevent a drop-off in energy after eating. Low glycemic index foods include fruits, non-starchy vegetables, beans and legumes, whole grains, nuts, oils, fish, eggs, soy, and light meat such as chicken, pork, and turkey. 

5- Drink water

There are so many reasons to stay hydrated and drink water. Water is the only nutrient proven to enhance performance in all but the most demanding endurance activities. In fact, feeling tired or fatigued is one of the first signs of dehydration. We lose roughly 2.5 kilograms of water a day through daily activities, so we need to replenish our fluids throughout the day. We should typically have 64 fluid ounces or 8 eight-ounce cups of water a day. 

6- Take out sugary drinks

You may think an energy drink or a soda will help give you the energy boost you need, but they do more harm than good. Energy drinks provide a quick burst of energy, but the crash is worse. In a study, volunteers who consumed energy drinks in the afternoon reported not feeling more awake. In fact, they performed worse than anticipated 80 minutes after having an energy drink. 

7- Limit alcohol

Alcohol is a known sedative. To avoid hitting a metaphorical wall in the middle of the day, avoid drinking a beer or a cocktail at lunch. Additionally, avoid the 5 o'clock drink if you're going to have energy throughout the night. Drink in moderation when you don't mind your energy winding down. 

8- Use caffeine in moderation 

We are a coffee-driven society. We can't help it. Coffee is a great way to boost energy, increase alertness, and sharpen the mind. That being said, coffee should be consumed in moderation, as the side effects of caffeine can cause insomnia. Avoid having your caffeine fix in large quantities and after 2 PM. 


(2020, August 30). 9 tips to boost your energy — naturally. Harvard Health Publishing. https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally

9 Ways to Feel More Awake (Without Coffee!). Shape. https://www.shape.com/featured/StriveFeelMoreAwakeWithoutCoffee?sm_c=57-911-802-13877-3444

Wellness TipsRoxie TrisselComment