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7 Proven Tips On How To Increase Energy Naturally
Aug 09, 23
This article has been vetted by the Onnit Advisory Board. Read more about our editorial process.
Author: Sony Sherpa

7 Proven Tips On How To Increase Energy Naturally

  • by Sony Sherpa

    Medically reviewed by

    Sony Sherpa

    Dr. Sony Sherpa is a board-certified Clinical Doctor and dedicated advocate for holistic medicine, specializing in functional mushrooms. Her blend of medical expertise and passion for alternative wellness lends authenticity to her role as a contributor for Natures Rise.

  • |
  • 15 min read
7 Proven Tips On How To Increase Energy Naturally

Ever felt like you're running on empty, reaching for yet another energy drink? There's a better way.

Increasing energy isn't just about downing another caffeinated fix; it's about embracing a holistic approach to revitalizing your entire being. Imagine feeling naturally vibrant and full of life, every day.

Start your day with a nutritious breakfast to properly fuel your body. Exercise to invigorate yourself, and ensure you fully recharge with ample rest.

Tackling stress is crucial too—a calm mind leads to enhanced vitality. Don’t forget to moderate alcohol intake and consider the benefits of a magnesium supplement to support your overall health.

Staying hydrated is essential; make drinking more water a regular part of your day.

In this article, we're not just listing tips; we're exploring how each one plays a vital role in boosting your energy.

Let's see how small, positive changes can significantly impact your day-to-day vitality. 

7 Ways to Naturally Boost Your Energy Levels 

1. Eat Healthy Foods and Hydrate

Ever wondered how to get more energy during those mid-day slumps? The answer might be right on your plate. 

Think of your body as a car; you wouldn't fuel a sports car with low-grade gas, right? In the same way, to boost energy, it's essential to pick the right foods: 

  • Whole grains, for instance, are packed with complex carbohydrates, which serve as the body's primary energy source.
  • Don't overlook the importance of omega-3 fatty acids in foods like fresh berries, red meat, and dark chocolate. They play a critical role in overall brain function and can help boost your energy and mood.

When choosing the right foods, don't forget hydration. It's more than just quenching your thirst.

Water is the underrated hero when aiming to boost energy. In fact, drinking water after waking up is always recommended for those looking for a morning routine for energy.

Most people don't realize how critical hydration is for overall health and vitality. Did you know that even a 2% decrease in hydration can profoundly affect your energy levels? This fact is backed by science (1).

2. Move Your Body

Move Your Body

If you're constantly asking yourself, "How can I increase my energy?" it's time to wear those sneakers! 

We often pigeonhole exercise as a tool for achieving that dream physique. But did you know physical activity does much more than sculpting your abs? It's a goldmine when you're looking for how to increase energy naturally.

Research indicates that (2) regular exercise is pivotal in boosting energy and mental health. You're pumping oxygen and nutrients to your heart and muscles each time you move. 

Ever heard of 'micro-movements'? Think of these as the snappy, quick bites of the exercise world. They're little exercises you can squeeze into any busy schedule, anytime, anywhere:

  • Stretching: Simple stretches, even seated, can increase blood flow and awaken your body. Try reaching toward the ceiling, stretching your arms, or gently twisting your torso.
  • Desk Exercises: If you're at a desk, try leg raises, foot circles, or ankle flexes. These small movements keep your circulation active without needing much space.
  • Breathing Exercises: Deep, controlled breathing can re-energize you. Focus on slow, deep breaths, filling your lungs completely and then exhaling slowly.
  • Eye Movements: Occasionally, look away from your screen and focus on distant objects. Blink frequently and try gentle eye rolls to relieve eye strain.
  • Hand and Finger Exercises: Stretch your hands and fingers, make fists and release, or do finger taps. This can help if you type a lot or do fine motor tasks.
  • Neck and Shoulder Rolls: Gently roll your neck and shoulders to release tension and increase blood flow to your brain.

You don't need a gym membership to combat tiredness or boost your energy levels. Embrace movement, big or small, as a natural way to supercharge your energy in the morning. Your body and mind will thank you!

3. Embrace Mindfulness and Meditation

It's a common misconception that energy is purely physical. The answer might surprise you if you've ever wondered how to get energy from within.

It's not always about what you eat or how much you move; sometimes, it's about where your mind is.

Stress can be a significant energy-zapper in the hustle and bustle of daily life. Enter mindfulness and meditation—tools that tackle stress levels and play a surprising role in energy management. 

When you center your thoughts and focus on the present moment, you're creating an inner environment conducive to how to feel more energized. 

By reducing stress, you're naturally paving the way for higher energy levels. Research reports that (3) mindfulness and meditation are effective tools that positively impact the body's energy system.

4. Rest More to Do More

Rest More to Do More

It might seem counterintuitive, but one of the top answers to the question, "How can I get more energy?" is actually... rest more.

Sounds paradoxical, right? But here's the scoop.

In our hustle culture, slowing down often gets the side-eye. But if you're trying to figure out how to increase energy levels, sometimes doing less truly equates to more.

Just like your smartphone needs a good charge, your body and mind need their downtime to rejuvenate.

Never underestimate the power of enough sleep. It's not just about shutting your eyes; it's about the quality of those zzz's. Research indicates (4) high-quality sleep is a necessity for overall health.

Simple shifts—like hitting the bed earlier or creating a calming bedtime routine—can dramatically boost your energy the next day.

5. Set the Right Rhythms

Humans are creatures of habit. Research suggests (5) that sticking to a daily routine can significantly influence our overall energy levels. This applies to sleep, eating, working, and even leisure time. 

The benefits of a morning routine cannot be underestimated. Routines are about more than waking up or going to bed at a certain time. It's about timing your tasks to when you're naturally most alert. 

If you're a morning person, tackle demanding tasks when you start your day. For those who feel tired in the afternoon, consider slotting in lighter tasks or taking a short break. 

Listen to your body and structure your day around its natural peaks and troughs. This is one of the most effective ways to boost and maintain high energy levels.

6. Moderate Your Alcohol Intake

Moderate Your Alcohol Intake

Have you ever noticed how a night of having a few extra drinks seems to steal away your energy the next day?

It's not just about the short-term effects; regular alcohol consumption can take a toll on your overall energy levels. Let's break down why that happens.

Alcohol negatively impacts three things that significantly influence your energy levels: 

  • Sleep 
  • Hydration 
  • Blood sugar levels 

First off, let's talk about sleep. We often hear people say that a drink helps them doze off. True, alcohol can make you feel sleepy, but here's the catch—it messes with your sleep quality. 

You might be clocking in the hours, but alcohol disrupts REM sleep (6), which is like the VIP section of your sleep cycle.

REM sleep is when your body does most of its restorative work. Less REM sleep means you're not recharging fully, no matter how long you're asleep.

Then there's the hydration issue. Alcohol is kind of a double-edged sword when it comes to hydration.

On the one hand, it makes you go to the bathroom more (7) (hello, frequent trips to the loo!); on the other, it doesn't replenish the fluids you're losing. 

This can lead to dehydration, and guess what? Dehydration is a one-way ticket to feeling sluggish and low on energy.

And let's not forget about the rollercoaster ride for your blood sugar levels. Alcohol initially spikes your blood sugar, but then it plummets.

This drop can leave you feeling like a deflated balloon the next day—weak, tired, and just not up for much.

So, what's the game plan? Moderation is your best friend here.

Enjoying drinks in moderation can help you maintain better sleep quality, keep you hydrated, and stabilize your blood sugar levels. And if you do indulge, alternating your drinks with water is a smart move. It's all about balance, right?

7. Increase Your Magnesium Intake

Increase Your Magnesium Intake

Magnesium is like the unsung hero of the mineral world, often overlooked but oh-so-important. Let's explore why getting enough magnesium can be a game-changer for your energy levels.

Firstly, magnesium is like the key that starts the engine for creating energy in our cells. It activates ATP (8) (adenosine triphosphate)—and without getting too science-y here, ATP is basically your body's primary energy currency. 

No ATP, no energy. It's that simple. So, when you're low on magnesium, it's like trying to start a car without a key. You're not going anywhere fast.

Now, let's talk stress and sleep—two big players in the energy game. Magnesium has a calming effect on the nervous system. It's like a natural chill pill. 

This calming effect can help you manage stress and get better quality sleep (9). And as we all know, good sleep is like hitting the refresh button for your energy levels.

So, how do you make sure you're getting enough of this magical mineral? Well, it's all about what you eat. 

Think leafy greens (like spinach and kale), nuts, seeds, whole grains, and even dark chocolate (a legit reason to nibble on some chocolate!). These are all packed with magnesium.

But here's the thing—while getting nutrients from food is best, sometimes we need extra help. That's where magnesium supplements come in. They can fill the gaps, especially if you're not getting enough from your diet.

FAQs About How to Increase Energy

Why Is My Energy Level So Low?

Feeling drained and wondering, "Why is my energy level so low?" There are several reasons you might be feeling this way. 

Poor sleep often tops the list; our bodies can't recharge without enough rest. Your diet plays a significant role, too. Relying on processed foods or too much caffeine? That can cause energy spikes followed by crashes. 

Constant stress has a sneaky way of depleting our stamina, and medical conditions, from thyroid issues to anemia, can be silent culprits. Don't underestimate the power of hydration; even slight dehydration can leave you feeling sluggish. 

Can Certain Foods Help Increase Energy Levels?

Certainly! Foods have a direct impact on our energy levels. Think of whole grains like quinoa or oats that provide steady energy by gradually releasing glucose. Pair them with proteins like lean meats or tofu to sustain that energy. Don't shy away from healthy fats like avocado or nuts; they give consistent energy without the sudden spikes. 

Greens like spinach offer iron, vital for our cells, while almonds and bananas, rich in magnesium, help turn sugar into energy. Don't forget Vitamin B from beans and peas that aid in metabolizing foods and water to stay hydrated and keep fatigue at bay. A bite of fresh fruit can be an instant pick-me-up, thanks to its natural sugars. So, a balanced plate might be the energy boost you've been seeking!

How Does Caffeine Affect Energy Levels, And Should I Rely On It For A Boost?

Caffeine is a popular stimulant known to provide an immediate jolt of energy. It works primarily by blocking adenosine, a neurotransmitter in sleep and relaxation, leading to increased alertness and wakefulness. So, yes, it gives you that sought-after energy boost.

However, there's a catch. While caffeine can enhance concentration and combat drowsiness, over-reliance can lead to insomnia, jitters, increased heart rate, and digestive problems. Plus, regular and excessive intake can lead to dependence, meaning you might need more and more to get the same effect, leading to a vicious cycle.

Additionally, there's the dreaded "caffeine crash." After the initial energy surge, when caffeine's effects wane, you can feel even more tired.

In moderation, caffeine can be helpful for occasional energy enhancement, especially for tasks requiring short-term focus. But it's better to rely on a balanced diet, regular exercise, and adequate sleep for sustained energy throughout the day.

Key Takeaways

You know, energy is like that elusive pot of gold at the end of a rainbow. We're all chasing it, sometimes with a steaming cup of joe or those tempting energy drinks. 

But as we've journeyed together through this article, it's clear there's no magic pill. Instead, it's about balancing the right foods, understanding our body's signals, and occasionally shaking things up with a brisk walk or a mindful minute of deep breathing.

So, the next time you feel like the 'Walking Dead' at 3 p.m., remember there are better, healthier ways to jolt back to life than reaching for the sixth coffee of the day. The real energy elixir is a blend of rest, diet, movement, mindfulness, and a little routine.

Got a secret energy-boosting tip or a relatable energy slump story? Maybe you've tried one of our strategies? Drop it in the comments below; we're all ears! Sharing is caring, and who knows, your insight might just be the nudge someone needs. Cheers to living life with a zesty kick!

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  1. Narrative Review of Hydration and Selected Health Outcomes in the General Population, (1),
  2. The Effect of Chronic Exercise on Energy and Fatigue States: A Systematic Review and Meta-Analysis of Randomized Trials, (2),
  3. Energy Practices and Mindfulness Meditation, (3),
  4. The Extraordinary Importance of Sleep, (4),
  5. The Importance of Creating Habits and Routine, (5),
  6. The Effects of Alcohol on Quality of Sleep, (6),
  7. The Diuretic Action of Weak and Strong Alcoholic Beverages in Elderly Men: A Randomized Diet-Controlled Crossover Trial, (7),
  8. Mitochondrial Mg2+ homeostasis decides cellular energy metabolism and vulnerability to stress, (8),
  9. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial, (9),

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