If you’re feeling sluggish mid-afternoon, struggling to stay alert throughout the day, suffering from adrenal fatigue, or just plain exhausted, it’s time for a change! Luckily, there are easy and affordable ways to banish fatigue, boost energy levels, and regain some dynamism, naturally.
Ditch the extra cups of coffee or some dangerous “energy” drinks, and instead try these 10 easy and inexpensive ways to regain energy naturally.
1. Vegetable juice
Drinking fresh vegetable juice is a shock to your body, in a good way! The loss of plant fiber during juicing makes vegetables easier for your body to absorb and digest. As your body needs less work to reap the nutritional benefits, you will notice an increase in your energy levels. Additionally, drinking your vegetables helps provide important vitamins and minerals while providing energy to your cells. If you feel sickness is looming, juicing is also a good way to stop it and sustain your energy before it drops. Avoid store-bought juices, which are often loaded with sugar, preservatives and other unpronounceable ingredients, and you’ll feel worse and even more exhausted! Instead, prepare your own juice.
2. Improve sleep quality
Can’t sleep? Spending your nights tossing and turning can definitely leave you feeling exhausted the next day. While you sleep, your body restores itself and repairs the damage of the day. Sleeping more is one of the easiest ways to regain energy in the morning. If you have trouble sleeping, try my list of natural sleep aids. Plus, here are some of my favorite sleep tips that also help boost energy levels:
– Keep a regular sleep schedule by going to bed and waking up at the same times every day, including weekends. This helps regulate your internal biological clock.
– Eliminate caffeine after 3 p.m., as its effects can last up to 12 hours.
– Write down what stresses you out or keeps you up at night before you go to bed.
3. Adaptogenic herbs
When you feel exhausted, tired or stressed, herbal adaptogens can help. These healing herbs balance and restore the body’s natural ability to handle stress by regulating the adrenal system, which is responsible for controlling how hormones respond to stress. Adaptogens do not target a specific part of the body. Rather, they help the body as a whole to gently deal with stress, anxiety and, of course, fatigue. Ashwagandha, Rhodiola, Holy Basil, and Ginseng are some of the best adaptogenic herbs that have been shown to boost energy and fight energy slumps in both women and men. Incorporating adaptogenic herbs into your daily routine could help you feel calmer, less exhausted, and more focused.
4. Reduce your carbohydrate intake
Although they provide your body with energy, carbohydrate-rich foods can make you feel sluggish. The main culprit? Simple carbs, like those found in sugary drinks, cookies, and processed foods (think white bread and pasta), which burn quickly in your body. Although they provide a quick energy boost, this is quickly followed by a crash in blood sugar, which spikes and then drops. The solution to replenish energy in case of fatigue and maintain blood sugar at a stable level? Choose whole grain carbohydrates with a low glycemic index, which take longer to be digested by the body and avoid the pump effect. Nuts, legumes, sweet potatoes, oats, and brown rice are all low-glycemic carbohydrates that provide the body with a steady stream of energy.
5. Eat chia seeds
If your only chia seed experience is the Chia Pet, prepare to be pleasantly surprised. These magical little natural energy foods boost energy levels and provide your body with a significant amount of nutrients for a reasonable price. The essential fatty acids (omega-3 and omega-6) found in chia seeds have been shown to improve sleep quality, boost brain capacity, and fight inflammation, helping the body stay fresh. Combined with high levels of protein and fiber, which keep blood sugar levels steady (no afternoon sugar crashes!), it’s no wonder chia seeds are considered a superfood and a natural energy supplement.
6. Stay hydrated with water and electrolytes
Did you know that one of the first signs of dehydration is feeling tired or exhausted? That’s right, not drinking enough water can be the reason your energy levels are low and you feel exhausted. Since our bodies are made up mostly of water, even small drops in hydration are enough to affect your metabolism.
Stay hydrated by making sure you drink enough water and other fluids throughout the day. Remember that many foods, such as fruits and vegetables, also contain water, so you can also increase your hydration levels by increasing your intake. If you have an intense workout, you can supplement water with a drink that helps replace the electrolytes your body loses through sweating. Forget sports drinks with high fructose corn syrup and additives, and opt for coconut water or naturally flavored water with lemon and honey instead.
7. B vitamins
Also known as the “energy vitamin,” B12 is the most complex of all vitamins and one of the best vitamins for boosting energy. It supports energy production and keeps blood cells happy and healthy. In fact, if you are deficient in vitamin B12, one of the first signs may be low energy.
Because it is a water-soluble vitamin, your body cannot store extra amounts of B12 and therefore must obtain it from the foods you eat or from supplements. Try these 10 foods high in vitamin B12 to restore your B12 levels when they’re depleted.
8. Herbal teas
Coffee isn’t the only option when you need a pick-me-up. If you sip herbal tea, you’ll get an all-natural temporary energy boost without the risk of taking scary stimulants or processed ingredients. Two wonderful options are green tea and rooibos tea. Green tea has many benefits for your body, including anti-aging and free radical-fighting properties. It contains catechin, an antioxidant that helps fight damage to cells in the body. Rooibos tea is another type of tea that helps fight fatigue. Made from the South African red bush, this refreshing red tea is packed with antioxidants, including aspalathin, an antioxidant that has been shown to fight inflammation and ward off oxidative stress in animal models .
9. Peppermint Essential Oil
If you need an easy way to boost your mind and increase your focus, peppermint oil might be what you’re looking for. Commonly used in aromatherapy, animal studies have shown that this cooling essential oil can have an uplifting effect on the brain and is even potent enough to help treat tension headaches. Try applying a few drops to your wrists when you feel your energy waning, add to your shower for an early morning energy boost, or add several drops to a vaporizer to inhale the benefits throughout. throughout the day.
10. Daily Exercise
Is a tough workout wearing you out? Take comfort in knowing that incorporating regular physical activity into your routine will actually boost energy levels and is one of the best methods for increasing energy and motivation while improving overall health. By burning calories and engaging in physical activity, you send oxygen and nutrients to your body’s cells, which helps your heart and lungs work more efficiently and boosts your energy levels.
Remember that you don’t have to run a marathon to reap the benefits of exercise: moderate physical activity will also give you many energy benefits.
Precautions to take
If you are still struggling with low energy even after trying some of these natural remedies, remember that other factors may be at play. Some of the most common causes of low energy include taking certain medications, thyroid problems, depression and anemia. Chronic fatigue can also be a symptom of more serious conditions, such as cancer, chronic obstructive pulmonary disease, diabetes or kidney problems. If you experience any unwanted symptoms in addition to low energy, do not hesitate to consult your doctor to address your concerns and ensure that this is not a sign of a more underlying problem. severe.
If you constantly suffer from fatigue and low energy, there are many natural remedies that can help boost your energy levels. Changing your diet, including more physical activity in your routine, improving the quality of your sleep and using peppermint oil are all easy ways to get quick bursts of energy and boost energy levels. energy in general. Remember that a lack of energy can also be a symptom of other problems, such as thyroid problems, depression or anemia. If fatigue persists, consult your doctor to determine the best method of treatment and the best ways to boost energy levels.