While they do provide your body with energy, foods heavy in carbohydrates can leave you feeling sluggish. The main culprit? Simple carbs, like those found in sugary drinks, cookies and processed foods think white bread and pasta , which burn through your body quickly.

The solution for how to boost energy when tired and keep blood sugar levels steady? Stick to whole-grain, low-glycemic carbohydrates that take the body longer to digest and avoid the crash and burn effect. Nuts, legumes, sweet potatoes, oats and brown rice are all low-glycemic carbohydrates that provide the body with a steady stream of energy.

If your only experience with chia seeds is the Chia Pet, prepare to be pleasantly surprised. These magic little natural energy foods boost energy levels and provide your body with a lot of nutritional bang for the buck. The ancient Mayans and Aztecs ingested chia seeds to keep up energy and alertness among warriors during war.

For us mere mortals, the essential fatty acids omega-3 and omega-6 found in chia seeds have been shown to enhance sleep quality, boost brain power and combat inflammation, which keeps your body feeling fresh.

Coupled with high levels of protein and fiber, which keep blood sugar stable no afternoon sugar crashes! Did you know that one of the first signs of dehydration is feeling tired or exhausted? Because our bodies are made up of mostly water, even small dips in hydration are enough to affect your metabolism.

The National Academy of Medicine suggests about nine cups of fluids a day for women and 13 cups for men. However, a more accurate amount is found like this: Take your body weight, and divide it in half. Then drink that many ounces per day plus more if you work out, are really active, are pregnant, nursing, or are fighting an illness or disease.

If that sounds like a lot, remember that many foods, like fruits and vegetables, contain water as well, so you can also boost your hydration level by upping your intake.

If you have an intense workout, you might want to supplement water with a drink that helps replace the electrolytes your body sweats out. Forget sports drinks loaded with high fructose corn syrup and additives, and opt for coconut water or water naturally flavored with lemon and honey instead.

You can also make your own electrolyte drink. It supports energy production and keeps blood cells happy and healthy. Sipping on an herbal tea can provide an all-natural temporary boost in energy levels without the risk of scary stimulants or processed ingredients.

While ginseng is relatively safe, it can worsen insomnia due to its stimulating effects. It is also not recommended for use with certain drugs and health issues that are affected by estrogen, since ginseng has compounds with estrogenic properties. In addition to its energy enhancing effects, it can also help keep cortisol levels in check and reduce inflammation , among other benefits.

Ashwagandha has also been found to increase muscle mass and strength in some individuals, particularly in those already on resistance training programs, contributing to an energy boost you may get from this herb. This is helpful because you can be physically tired say, from a tough workout but the adaptogen reduces how you experience fatigue, making you feel less tired.

However, it can interact with some medications and conditions, so as with all supplements consult your doctor or health coach before proceeding to take it. In addition, it has been found to decrease both mental and physical fatigue , helping with things like physical performance, feelings of exhaustion, brain fog, and difficulty concentrating.

Another interesting recent study found rhodiola helpful for those experiencing burnout related symptoms, including emotional exhaustion, decreased performance in work or life tasks, mood disorders, and overall fatigue.

Stivi, this could be due to one of the beneficial effects of rhodiola—it enhances alpha waves in your brain, making you feel calm and less stressed.

Rhodiola is also particularly helpful for fatigue related to mild depression, says Dr. Schisandra which is technically a berry has energy-boosting and stress-fighting benefits thanks to a compound called lignans. Lignans are found in a variety of plants and have antioxidant and anti-cancer properties.

In addition to the health benefits you get from lignans, schisandra is also a known adaptogen and can help improve stress resilience, energy levels, and concentration.

Cordyceps fall under the family of adaptogenic herbs for energy that have served as remedies for thousands of years. Cordyceps is unique in that it is a fungus that grows on caterpillars although it is also grown synthetically.

That may sound a bit gross, but it has impressive benefits for boosting energy and reducing fatigue that may outweigh the ew-factor.

Stivi, it boosts energy on a cellular level through adenosine triphosphate or ATP—the molecule that carries energy from your broken-down food to your cells. Cordyceps benefits also include boosting immunity through its antioxidant properties, decreasing bad cholesterol by regulating lipid levels, and fighting inflammation , among others.

Stivi notes that it is pretty safe, with little known adverse reactions or side effects but it can interact with immunosuppressant medications.

Shilajit is specifically known to relieve chronic fatigue syndrome, which typically results in extreme tiredness and fatigue. Researchers believe that shilajit helps prevent mitochondrial dysfunction , a probable underlying cause of chronic fatigue.

Mercey Livingston is a health and wellness writer and certified Integrative Nutrition Health Coach. She is passionate about translating expert and science-based wellness advice into accessible and engaging content. com among others.

When not writing, she enjoys reading, trying out new recipes, and going to new workout classes all over New York City. Take our quiz to get your symptom score and start uncovering the why behind your symptoms.

The concept of adaptogens was first developed by Soviet scientist Nikolai Lazarev in the s. Later, Israeli scientist I. Brekhman and his colleague I. Dardymov, through research conducted in the late s, established a set of criteria to define adaptogens.

They also identified a list of plants that met these criteria. To be classified as an adaptogen, a substance typically must meet the following criteria:.

It must be well tolerated and natural for the human body, causing minimal -- if any -- disruption to normal physiological functions.

It must work in a non-specific way. Adaptogens are versatile, helping bolster resistance to all types of stressors, emotional, physical, chemical, etc. It should have a "universal balancing" activity.

No matter whether a physiological function is overactive or underactive, an adaptogen will help to gently bring that function back into normal range.

Rhodiola rosea Golden Root or Arctic Root - Recognized for its stress relief benefits and ability to increase physical and mental endurance and resilience.

Panax ginseng Asian Ginseng - One of the most well-known adaptogens, used for centuries in Chinese herbalism to enhance energy, support immune function, and promote overall health benefits. Eleutherococcus senticosus Siberian Ginseng - Not a true ginseng but was found to improve endurance and mental performance, particularly under stressful conditions.

Schisandra chinensis Chinese Magnolia Vine - A berry used in traditional Chinese medicine that is believed to help improve mental clarity and reduce stress.

Withania somnifera Ashwagandha - Often used in Ayurvedic wellness to boost the immune system, reduce anxiety, and increase energy levels. Since the early research on adaptogens, some additional herbs and mushrooms -- including good choices for naturally supporting energy -- have joined the list of adaptogens.

Bacopa monnieri: Adaptogen nootropic herb associated with memory and learning; known as Brahmi in Ayurvedic wellness practices and associated with higher states of consciousness.

Holy Basil Ocimum sanctum, also known as Tulsi : An herb used in Ayurveda that is believed to act as an immune modulator and antioxidant. Cordyceps : A type of medicinal mushroom believed to increase energy and reduce fatigue. Licorice Root Glycyrrhiza glabra : Used in traditional medicine to help balance the body's stress response.

Astragalus Root Astragalus membranaceus : An herb thought to boost the immune system and reduce fatigue. These plants have been used for centuries in different traditional wellness systems around the world and are now widely recognized in Western complementary and integrative health practices and widely consumed in herbal supplements for their health-promoting properties.

They continue to be the subject of considerable research, particularly for their potential to improve adaptation to stress and exert protective effects against a variety of stressors. Plant adaptogens work primarily by supporting the body's ability to regulate the HPA hypothalamic-pituitary-adrenal axis which controls stress responses and influences several other aspects of healthy function, including digestion, immune systems, metabolic function and mood.

When stressed, the human body produces stress hormones like cortisol. Plant adaptogens as well as mushroom adaptogens help promote hormonal balance under stress, bringing cortisol levels and other hormones back to the normal, balanced level known as homeostasis.

Adaptogens don't block stress; instead, they help our bodies react to stress in a healthier way, making us more resilient. Adaptogenic herbs may help the human body regulate the physical, chemical, and biological effects of stress more effectively.

They are thought to stimulate your body's stress-protection response, helping to gently restore body systems back to a healthy, balanced state known as "homeostasis". Feeling tired in response to stress is a common experience, and it's rooted in the body's intrinsic defense mechanisms — a complex interplay between hormonal, cognitive, and physical responses.

This state is triggered by the release of stress hormones, including adrenaline and cortisol, from the adrenal glands. These hormones prepare your body to deal with the stressor by diverting energy to the muscles and vital organs, sharpening your senses, and increasing alertness.

However, this response is meant to be short-lived. In the modern world, stressors can be persistent and non-physical, such as ongoing work pressure, financial worries, or social challenges.

Chronic activation of this stress response can lead to adrenal fatigue, where the adrenal glands become overworked. As a result, cortisol levels may remain elevated, leading to a continuous feeling of being "on edge" and making it difficult for the body to relax and recover.

This constant state of vigilance can be mentally and physically exhausting. Stress can disrupt sleep patterns, as well -- either by making it hard to fall asleep or by affecting the quality of sleep. Poor sleep can significantly contribute to feelings of fatigue.

Stress also affects cognitive and emotional resources. It requires a lot of mental energy to manage worrying thoughts and emotions, which can leave you feeling drained.

The brain is an organ that consumes a lot of energy, and when it's working overtime to cope with stress , it can deplete energy levels even further.

Lastly, the body's efforts to sustain the 'fight or flight' response can lead to the neglect of non-essential functions, like digestion and immune response, which can indirectly affect energy levels. If the body prioritizes stress response over normal maintenance and repair, the cumulative effect can manifest as a deep sense of tiredness.

In summary, stress makes you feel tired because it prompts your body to expend energy preparing for an immediate response to danger, disrupts restorative processes like sleep, taxes your cognitive and emotional reserves, and can lead to a state of adrenal fatigue if the stress is prolonged and unrelenting.

But adaptogens also work in several additional nuanced ways to help people feel more energetic. Some of the biological actions associated with adaptogens' energizing activities include:. This is the one big reason why adaptogens help boost energy. Adaptogens help modulate the body's stress response by influencing the hypothalamic-pituitary-adrenal HPA axis, which controls the secretion of cortisol and other stress hormones.

By promoting hormonal balance, adaptogens can help mitigate the energy dips caused by stress and support sustained energy throughout the day.

When chronic stress is managed in a natural and healthy way, the body's energy resources are conserved and can be used more efficiently for daily activities. Support of Adrenal Function: The adrenal glands play a critical role in managing energy levels through the release of hormones like adrenaline and cortisol.

Adaptogens such as licorice root can support adrenal function, thereby helping to maintain an optimal level of these hormones and prevent the exhaustion that follows prolonged stress. Enhancement of Mitochondrial Function: The mitochondria are where cellular energy production occurs, converting glucose into adenosine triphosphate ATP , the energy currency of the cell.

Adaptogens like Rhodiola rosea have been suggested to improve mitochondrial efficiency, leading to increased production of ATP and thus more energy available for the body to use.

Improved Sleep Quality: Some adaptogens, including ashwagandha and holy basil, can enhance sleep quality by reducing stress and exerting a calming effect on the central nervous system.

Better sleep is associated with more effective healing, restoration of body systems, and, consequently, higher energy levels during waking hours.

Boosting Immune System Function: Chronic stress can suppress the immune system, leading to illness and fatigue. Adaptogens like Astragalus can bolster the immune system, reducing the likelihood of sickness and helping to ensure that energy isn't diverted to fight off infections.

Regulation of Blood Sugar: Maintaining stable blood sugar levels is crucial for consistent energy throughout the day. Adaptogens like ginseng can help regulate blood sugar, preventing the energy crashes that accompany spikes and dips in glucose levels. Increased Physical Endurance and Recovery: Some adaptogens, such as Schisandra and Rhodiola, are noted for their ability to enhance physical performance and endurance, which is vital for athletes or anyone engaged in physical labor.

They also help in reducing recovery times and preventing fatigue after exercise. Cognitive Function and Mental Energy: Adaptogens can also influence mental energy and clarity. Herbs like Bacopa monnieri and Rhodiola rosea have been associated with improved cognitive function, which can translate to feeling more mentally alert and energetic.

Anti-fatigue Properties: Adaptogens often contain compounds that help reduce the perception of fatigue. For instance, compounds in Siberian ginseng have been shown to help the body better cope with exhaustion and tiredness.

Burnout patients and those with chronic fatigue syndrome may consider adaptogens for this potential benefit. If you are seeking natural energy support, adaptogens are a sensible alternative to caffeine and other stimulants.

However, it is worth noting that adaptogens can also be taken in conjunction with caffeine to offset the stress that is created by stimulation. Adaptogens have different energizing effects than stimulants.

Caffeine and other stimulants reliably boost capacity for mental performance and physical exertion, but are almost always followed by a "crash" period where performance declines.

Adaptogens, on the other hand, may provide a sustainable performance boost that avoids performance-limiting crashes afterwards. Instead, adaptogens work subtly and cumulatively to build and maintain energy levels over time. Adaptogens are most effective when incorporated into a lifestyle that includes a balanced diet, regular exercise, and adequate rest.

There are over 50 herbs that are considered to be plant adaptogens; in this article we are focusing on the major adaptogens, with an emphasis on those that are associated with energizing benefits.

Now let's take a look at how adaptogens work for energy, specifically. Rhodiola rosea, also known as golden root or arctic root, is a perennial plant that grows in cold, mountainous regions of Europe, Asia, and North America. It has been used for centuries in traditional medicine in Russia, Scandinavia, and other countries to enhance physical and mental performance, reduce fatigue, and improve resistance to stress.

The history of rhodiola rosea in traditional herbalism is rich and varied. The Vikings were believed to have used it to enhance their physical strength and endurance, while the people of Siberia used it to help cope with the harsh winters and stressful life.

Rhodiola boosts work productivity. In traditional Russian uses, Rhodiola was consumed by farmers to enhance stamina and working capacity through long, hard harvest days in cold temperatures.

When word of its revitalizing properties spread to China, emperors sent explorers into Siberia to bring back the root for wellness applications. In traditional Chinese herbalism practices, rhodiola rosea is used for its stress protective activity, to promote longevity and improve overall health.

More recently, in the latter half of the 20th century, Rhodiola and other adaptogens were used by cosmonauts and Olympic athletes of the former Soviet Union to enhance physical performance, recovery time, and concentration.

One report suggested that master-level Soviet Union biathletes Biathlon is a winter event that combines cross-country skiing with rifle target shooting had greater accuracy and less tremor while shooting, a lower heart rate, and better cardiovascular measures after taking a rhodiola supplement.

There are several theories behind how rhodiola rosea may boost energy and improve performance. Some of the more widely believed are that rhodiola supplies plant substances rosavins and salidrosides, which help to:.

Improve the body's stress responses including managing cortisol levels by regulating the HPA axis. Stress can otherwise lead to physical fatigue, brain fog, and overall diminished performance. Increase the sensitivity of neurons, including those of the neurotransmitters serotonin, dopamine, and norepinephrine.

These neurotransmitters play a key role in mood, focus, and energy levels. By enhancing their activity, rhodiola rosea may help to improve mood, reduce fatigue, and increase energy levels.

Enhance the efficiency of the mitochondria, the energy-producing structures in cells. By increasing the production of ATP, the primary energy carrier in cells, rhodiola rosea may help to improve energy levels and endurance.

Rhodiola's energizing effects appear to be validated by one meta-analysis of research that suggested the Golden Root may improve both mental and physical performance in healthy subjects. Improve cognitive functions by counteracting mental fatigue; reducing burnout in people with fatigue-related health concerns while strengthening resistance to mental exhaustion.

Produce fast-acting, sustained stimulating effects for mental work capacity. Its nootropic effects start after 30 minutes and last up to 6 hours.

Significantly reduce mental fatigue in night-shift physicians while improving work performance, including short-term memory and concentration. Tip: Look for standardized rhodiola extract supplements, which supply a guaranteed level of rosavins and salidrosides, which are the active compounds believed to deliver Rhodiola's revitalizing effects.

Learn more about Rhodiola Rosea. Bacopa monnieri, also known as Brahmi , is a perennial herb that has been used for centuries in Ayurveda, the traditional wellness system of India. It is well-regarded for its cognitive enhancing properties and its ability to improve memory , concentration, and overall mental clarity.

The history of Bacopa monnieri as a nootropic and adaptogen traditional herbalism is rich and extensive. It has been used by Ayurvedic practitioners for thousands of years as well as in today's complementary and integrative health practices to enhance memory, improve learning, and promote overall brain health.

In addition to its cognitive benefits, Bacopa monnieri was also suggested in a systematic review to have calming properties, helping to reduce anxiety and stress.

Its ability to enhance cognitive function, reduce stress, and improve overall vitality make it a valuable natural energy tonic. Whether used alone or in combination with other adaptogens, Bacopa monnieri may help to boost energy in both body and mind, leading to improved performance, focused thinking, healthy mood and overall well-being.

There are several theories behind how Bacopa monnieri may boost energy and improve performance, particularly in the realm of cognitive function. Whereas Rhodiola is regarded as a vitality booster both physically and mentally, Bacopa is more often regarded as a brain energy-boosting adaptogen, with related cognitive performance benefits.

One of the primary active compounds in Bacopa monnieri is bacosides, which are believed to enhance the communication between neurons, improve synaptic activity of neurotransmitters, and promote the growth and maintenance of nerve endings.

These effects may contribute to the herb's ability to improve memory, new learning, and overall cognitive function.

Bacopa monnieri is also believed to have antioxidant properties, with cell protective activity that defends the brain from oxidative stress and assist with issues related to age-related cognitive decline. Additionally, the herb may modulate the activity of certain neurotransmitters, including acetylcholine, which plays a key role in memory and learning.

Learn more about Bacopa Monnieri. Mind Lab Pro® is the world's most effective nootropic supplement. It is scientifically shown to enhance brain function. Cordyceps Cordyceps sinensis is one of the mushroom adaptogens, known for growing on caterpillars.

Found in the far east, it is associated with traditional Asian herbalism practices. Its mycelium "mushroom roots" enter the caterpillar to get nourishment and grow.

The fungus feeds on the caterpillar insides and leaves a sort of mummified "husk" from which the fruiting body eventually emerges. Ancient Chinese herbal texts report cordyceps may have varied health benefits, including enhancing performance in body and mind, boosting energy levels, supporting cardiovascular function and even helping with anti-aging efforts.

Emerging research backs cordyceps' potential to both enhance exercise capacity and strengthen the body's resistance to fatigue during both aerobic and anaerobic exercise.

Researchers have suggested may have a few mechanisms of action that benefit athletes:.

Siberian ginseng — This herb is very popular for many athletes, but you do not have to be a workout nut to enjoy many benefits of this wonderful natural remedy. This herb can boost your stamina, cut down on fatigue and minimize your feelings of stress.

Enjoy Siberian ginseng in capsules, pills or even as a tea. Ginseng is an adaptogen and will work to normalize all functions of the body. It also will stimulate several aspects of your immune system so it is very good if you suffer from Chronic Fatigue Syndrome or another type of viral infection.

You should be sure that all of the supplements that you buy have natural Siberian ginseng, which all of the products on this site do. Ginkgo — This herb will boost your flow of energy at the cell level by boosting the production of adenosine triphosphate ATP in the body. This is what helps your brain to metabolize glucose for more energy.

This will improve the mental function of your body. If you are feeling drained of energy, then you should strongly consider taking ginkgo.

Ashwaganda — This has been used a lot in Ayurvedic medicine and can cut down on fatigue and exhaustion of the nerves. It also can increase resistance to stress, which can improve your levels of energy.

Astralagus — This natural remedy is very effective for boosting your metabolism and is also very good to fight fatigue.

It is very effective in pill or capsule form. Note that you should not take it if you are suffering from any infections or have a high fever.

This is because it can make the virus actually stronger. It is common to use this herb with other herbs, such as ginseng. Stinging nettle — This can be very effective if consumed as a tea, which can actually give you more energy than coffee, but it does not have the stimulant downsides.

Nettles are jammed with minerals and vitamins. Cinnamon — This is really great for improving your metabolism and your level of energy.

Simply inhaling the pleasant aroma of peppermint essential oil and water mint, helps boost energy, mood, athletic performance, and alertness. Moreover, inhaling peppermint essential oil reduces fatigue and boosts alertness, memory, and energy.

The herb is high in many potent plant compounds, including luteolin, rosmarinic acid, camphor, quercetin, and apigenin, which give it its impressive medicinal properties. Thus, when used as a supplement, sage improves mood, alertness, attention, and memory. Also, sage acts as a powerful inhibitor of an enzyme that plays an important role in brain function.

A popular herbal supplement, Ginseng is well known for its energy-boosting properties. It stimulates brain function and improves sports and mental performance.

However, it has to be taken with the utmost precaution as it can interfere with common medications, such as those used to treat diabetes, depression, and heart disease. Gotu kola has been used in traditional medicine systems to help improve brain function, alertness and mood. It leads to betterment of working memory and self-rated mood.

Gotu Kola also helps in improving attention, reducing anxiety, and mental fatigue. You are in Delhi NCR. Featured Movies Bollywood TV Web Series Trailers Music Lifestyle Pageants Events Kids.

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