11 Simple Ways to Boost Energy Naturally – Learn How to Fight Fatigue and Feel Great!
Have you been feeling fatigued lately? Do you have enough energy to get through your day without feeling drowsy? Is cold weather keeping you down? Low energy levels and prolonged fatigue affect so many people worldwide, luckily there are many ways to increase energy levels! You don’t need another coffee or sugar-filled snack for a quick energy boost, we’re giving you some simple, natural ways to boost energy so you can fight fatigue and feel revitalized year-round!
Tips for Increasing Energy Levels
Naturally Manage Your Stress
Have you been feeling low on energy lately? One of the first things to ask yourself is whether or not you’ve been stressed. Fatigue and low energy levels can be caused by a large number of contributing factors, but stress is by far one of the most common causes. It’s important to note that some levels of stress are normal, and even healthy! But, prolonged stress over time can create imbalances in neurotransmitters and hormones like dopamine and serotonin, contribute to sugar cravings which can lead to poor food choices, and even impact our immune system leaving us vulnerable and tired. If you live a high-stress lifestyle, or are prone to becoming stressed easily, stress management techniques like mindfulness and meditation, regular movement, spending time with friends and family, and a good work-life balance can be great natural energy boosters.
Exercise might not be the first thing that comes to mind when you want to boost your energy levels. After all, when we’re tired the last thing we want to do is go for a workout. However, regular exercise can contribute to better energy levels overall. Increasing your heart rate and getting your blood flowing is a signal to the body to release endorphins – the feel-good hormones that are well known for their positive benefit on mood. On top of this, the cardiovascular effects of regular exercise means better circulation and oxygen delivery to our vital tissues, organs, and muscles which ensures we’re feeling our best. The mental health benefits of exercise have been well documented too, so if you’re lack of energy is stemming from mood or psychological sources, exercise can help by improving self-esteem, reducing anxiety and depression, and improving the body’s response to stress.
Focus on A Healthy Diet
It’s no surprise that diet is a big factor in our energy levels, after all our bodies are constantly using energy and nutrients to build, repair, and replace our cells. But what are the best foods to boost energy? We’ve got a few favourites! One of the best energy-boosting foods by far are complex carbohydrates. Providing glucose (the body’s main source of energy) and loads of fibre, foods with complex carbs slowly release sugar into the blood stream without creating a large insulin response that causes that “sugar crash” feeling. Instead, complex carbs allow for sustained energy post-meal and are among some of the best foods for energy. Examples of foods with complex carbs include whole grains, beans, oatmeal, sweet potatoes, quinoa, and most fruits and vegetables. Our list of energy-boosting foods doesn’t stop here though. Foods like leafy greans, nuts and seeds, fatty fish (like salmon and herring), and water are all nutrient-dense foods that provide protein, healthy fats, vitamins, and minerals to support healthy energy levels.
Include Supplements That Support Energy
Along with diet, we must also consider supplements for energy levels. Depending on the cause of fatigue, finding the proper vitamins to boost energy can be tricky. Luckily for you, we’ve got an energy bundle that supplies antioxidant, anti-inflammatory, and metabolism supportive elements that support energy yielding processes throughout the entire body. In fact, we have an entire collection of vitamins and minerals to boost energy levels including supplements like Vitamin D3 with lingonberry, OptiMSM, Isotonic Sporty Boost, Curcumin with Ginger and B12, and so much more! Be sure to head over to our shop to stock up on our fatigue-fighting favourites today! With a healthy diet and some of Aarja Health’s wisdom you’ll be feeling energized in no time!
Reboot Your Sleep Cycle
When energy is in short supply it’s not uncommon to hear the recommendation of rest, and rightfully so! Sleep is a major part of supporting healthy energy levels, not only because it allows our body to take a break, repair and recuperate, but also because our sleep-wake cycle is one of the main driving factors in hormone balance. Without a proper sleep schedule it can become increasingly difficult for the body ‘feel awake’ at the appropriate times. With that said though, more sleep isn’t always the key to increasing energy levels naturally. When the body is lacking regulation through the sleep-wake cycle over an extended period of time, sleeping for 14 hours straight to “catch up” won’t necessarily fix the issue. Instead, staying awake to try and “reset” the cycle may be the best option, as developing a regular sleep schedule will help the body restructure the release and regulation of hormones. So, if your naps aren’t helping to increase your energy levels, try breaking up your sleep instead! Although you may be tired, try staying awake until a set bed time, and waking up at a consistent time every morning. This way your body will begin finding a natural rhythm, helping you feel energized throughout your day!
Making sure you’re properly hydrated is a very important part of feeling energized. In fact, dehydration causes an increase in our cortisol (stress hormone) levels which, if you remember from the stress management section, is a large factor in how energized we feel. Not to mention, water plays a large role in chemical reactions throughout the body AND significantly affects brain function. Even slight dehydration can impact brain function, contributing to mood and memory imbalances as well as fatigue and headaches. So, when it comes to hydration status, water is an absolutely essential component of feeling energized!
While yoga is considered a form of exercise, we thought the effect of yoga on energy levels deserved an honorable mention of its own. The practice of yoga helps to promote circulation which alone can increase energy levels naturally, but it also acts as a fantastic stress management tool. Focusing on deep breathing through movement can have truly profound effects on stress hormone levels in the body, so you’re getting the benefits of exercise AND stress management all in one! Aside from this more modern understanding, many alternative health practices view the body as a vessel of energy centres, through which our vital energy (or life force) flows. According to Ayurvedic and Traditional Chinese Medicine, when the flow of this vital energy is blocked the resulting symptoms are often disease and you guessed it – fatigue! Being an ancient practice, yoga has been used for many years a way to stimulate energy flow throughout the body to aid in the prevention of disease and low energy levels. The same can be said for other meditative forms of exercise, like tai chi and qi gong. Whether you believe in vital energy or not, the effects of mindfulness and breathwork-based exercise on the body are undeniable and fantastic ways to boost energy naturally.
Sing Your Favourite Songs
When was the last time you belted out your favourite song in the shower? Although unconventional, singing can be a great way to boost energy levels, and you don’t even have to have a beautiful singing voice. You might be wondering, how could singing increase energy? Well, much like exercise, singing increases blood flow and oxygen levels in the body which causes the release of endorphins. On top of this, singing can also help to reduce stress levels and thereby also supports healthy immunity. So, the next time you’re feeling low on energy, tell your friends to plug their ears, turn up your favourite song and sing along!
Spend Time in Nature
There’s nothing like spending a little time outdoors for a quick energy boost! The effects of nature on energy levels have become increasingly well-documented, showing that roughly 20 minutes a day or around 120 minutes a week are beneficial for overall health and wellbeing. There are many reasons as to why this could be, but reducing stress is a fairly large one alongside improved hormone balance, reduced anxiety, and improved mood and mental health. Studies have even shown that walks in nature as short as 10-15 minutes can help to reduce tiredness and fatigue while improving mood and attention. Spending time unplugged in nature has even been a well-known Japanese practice since the 1980’s – called Shinrin Yoku or Forest Bathing – which is used to counter the effects of multiple forms of disease and is becoming popular across the world for its many health benefits.
With many people experiencing various forms of isolation over the past two years, it will come as no surprise that being social is on our list of natural energy boosters. It has been shown in many cases that social engagement and strong community ties result in better health during aging whereas loneliness can cause low mood and fatigue. Laughing is also a rather well-known stress busting technique that can reduce cortisol (stress hormone) levels and release muscular tension throughout the entire body. And what better way to relieve stress than sharing a laugh with your loved ones? The act of laughing also causes the release of those feel-good endorphins which, as we know, are great for a good increase in energy levels.
Surround Yourself With Houseplants
Houseplants are so much more than just decorative greenery. All plants filter surrounding air as part of their respiration cycle, so if you’re fighting fatigue it may be time to boost your energy naturally with a little help from houseplants! Even in a clean home, a few extra houseplants can help to filter out air pollutants, volatile organic compounds (VOCs), and ozone which may be coming from any number of household items like paint, printers, cleaning products, flame retardants in furniture, personal care products, fragrances, and more! With indoor air pollutants being 2-5 times worse than outdoors, it’s extremely important to do what we can to live in fresh clean air to support energy levels.
You don’t have to go through life needing a nap, so go ahead and give these energy-boosting tips a try! Soon enough you’ll feel refreshed and ready to take on your day! Remember, for lasting energy it’s important to lead a healthy, balanced lifestyle, and many of our natural energy boosters can be done on a weekly basis to support energy levels long-term!