Natural energy boosting remedies -
In fact, making a few small changes to your daily routine can significantly affect how energetic you feel, along with many other aspects of your health.
Many people cut into hours that should be spent in bed, such as pushing back bedtime to meet a deadline or study for an exam. Not getting enough sleep can drain your energy levels, leaving you feeling lethargic, grumpy, and tired the next day 1. Although the amount of sleep a person needs can vary slightly, experts generally recommend aiming for at least 7 hours of sleep per night to boost energy levels and support overall health 2.
If you have trouble sleeping, you may benefit from setting a regular sleep schedule and winding down at the end of the night by taking a bubble bath, reading a book, or listening to relaxing music. Some research also suggests that limiting your use of electronic devices, like your phone, laptop, or television, before bed could also help increase sleep quality and prevent daytime sleepiness 3 , 4.
If you often feel tired throughout the day, you may need more quality sleep. Try going to bed earlier and reducing screen time before bed. Not only can stress take a serious toll on your physical and mental health, but it has also been closely linked to tiredness and fatigue 5 , 6.
Consider what is frequently causing you to feel stressed or drained and ask yourself whether you can remove it from your life. Potential causes of stress include 7 :. In many cases, it may not be possible to completely remove sources of stress from your life.
However, if you are able to reduce your stress levels , it could help bump up your energy. Strategies to increase your energy levels in the moment include taking some time for yourself to relax, reading, or going for a walk.
You could also try mindfulness or meditation techniques , which may reduce anxiety 8 , 9 , Read this article for more information on finding mental health care. High levels of stress can make you feel tired and drained.
Finding ways to minimize lifestyle-related stress can help keep up your energy levels. Regular exercise is important for reducing your risk of chronic diseases, including heart disease, type 2 diabetes, and obesity According to one small study, university students who participated in a low intensity running program 3 times per week for 6 weeks experienced significant improvements in fatigue and sleep quality, compared with a control group Another study in employees with high levels of work-related fatigue showed that participating in a 6-week exercise program improved the following factors 15 :.
To incorporate exercise into your day, try getting away from your desk and going for a walk on your lunch break, taking the stairs instead of the elevator, or walking to work or school instead of driving.
If you live a sedentary lifestyle and feel low on energy, participating in regular exercises, like walking, running, or cycling, can boost your energy levels. Smoking can negatively affect multiple health aspects and may increase the risk of numerous chronic conditions Over time, this can reduce the amount of oxygen transported throughout your body, making you feel tired If you regularly smoke, quitting may be associated with many health benefits, including increased energy levels Some people find it helpful to switch cigarettes for a nicotine replacement, like gum, patches, or lozenges They can point you in the direction of the support services that will suit you best.
Smoking can reduce the efficiency of your lungs and make you feel tired. Quitting smoking is great for both your energy levels and your overall health.
Drinking alcohol can have a sedative effect and may make you feel drowsy and relaxed However, regularly drinking alcohol before bed can reduce the quality of your sleep 20 , Alcohol can also act as a diuretic, meaning that it increases the production of urine.
Therefore, if you have a few drinks right before bed, it could interrupt your sleep by causing you to wake up in the middle of the night The Centers for Disease Control and Prevention CDC defines moderation as one drink per day for women and two per day for men If you have a hard time limiting your intake of alcohol or would like additional support, consider reaching out to a healthcare professional for more guidance.
This article also provides detailed tips and resources. Alcohol can make you feel drowsy, but it can also interfere with the quality of your sleep. If you drink regularly, limiting the amount of alcohol you consume could help increase your energy levels.
Following a well-rounded diet can not only reduce your risk of several chronic conditions but also significantly affect your energy levels 24 , Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best.
On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health 26 , Additionally, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention 28 , 29 , This is because severe dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which could take a toll on your energy levels 31 , Following a healthy diet can benefit both your health and your energy levels.
When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before.
This is because high sugar foods cause a sharp spike in blood sugar levels, followed by a crash as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells 33 , Eating large amounts of added sugar may also increase your risk of obesity, type 2 diabetes, and heart disease, so limiting your intake of added sugar can benefit both your energy levels and your health 36 , If you want to satisfy your sweet tooth while keeping your energy levels more stable and reducing fatigue, try trading foods high in added sugar for:.
Eating foods high in sugar may lead to chronic diseases, including obesity, type 2 diabetes, and heart disease.
Consider minimizing your intake and focusing on eating whole foods instead. Drinking enough water is incredibly important for several aspects of health. In particular, dehydration can have a huge effect on your brain function, mood, energy levels, and more 38 , For example, one small study found that acute dehydration significantly increased the perception of fatigue and impaired muscular performance in athletes As a general rule, try drinking water whenever you feel thirsty to ensure that you stay hydrated.
Additionally, keep in mind that older adults may not always feel thirsty when they need water. As such, they may need to make a conscious effort to drink more throughout the day to stay hydrated Dehydration can make you feel tired.
Bananas contain helpful nutrients that make the body feel full of energy. A study in the journal PLoS One notes that eating a banana before a long bicycle ride helps performance and endurance just as much as a carbohydrate drink. While most people are not cycling each day, bananas may still provide energy.
As a study in Critical Reviews in Food Science and Nutrition notes, they contain nutrients, protein, and fiber that may help sustain energy levels throughout the day.
They also contain good fats that may increase energy levels, and make fat-soluble nutrients more available in the body. Goji berries are small, reddish berries containing many nutrients and important anti-aging and antioxidant properties, as a review in Drug Design, Development and Therapy notes.
The specific antioxidants have many possible benefits, including giving the body more energy. Dried goji berries make a great addition to a trail mix, and many people add a few to a water bottle to drink throughout the day.
Apples may be another simple snack to give the body lasting energy. Along with fiber and nutrients, a study in the journal Horticulture Research notes that apples are high in antioxidants called flavonoids, which may help fight against oxidative stress and inflammation in the body.
As a study in the Journal of Agricultural and Food Chemistry notes, strawberries are a good source of minerals, vitamin C, and folates.
They also contain phenols, which are essential antioxidants that may help the body create energy at the cellular level. People can add strawberries to many dishes, and a handful may also be an easy snack to add to a diet. Most people enjoy oranges for their taste, which comes from the antioxidant vitamin C.
Vitamin C may help reduce oxidative stress in the body and prevent fatigue. A study in the journal Antioxidants notes that young adult male students who have higher levels of vitamin C may also have better mood and may be less likely to experience confusion, anger, or depression.
Berries, including blueberries , raspberries, and blackberries, may be a good energy boosting food when the body is craving something sweet. Dark berries tend to be higher in natural antioxidants than lighter-colored ones, which may reduce inflammation and fatigue in the body.
They also tend to have less sugar than sweeter fruits, while still satisfying a craving for a sweet taste. Fish, in general, is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day.
Fatty cold-water fish, such as salmon, sardines, and tuna, tend to be higher in omega-3 fatty acids. As a study in the journal Nutrients notes, omega-3 fatty acids may improve brain function and reduce inflammation in the body, which may be a cause of fatigue in some people.
Beef liver may be one of the best meat sources for vitamin B, which keeps the body feeling full of energy. While many cuts of meat contain vitamin B, the difference is that beef liver has a large amount.
According to the United States Department of Agriculture USDA , a 3-ounce cut of beef flank steak contains about 1. The same cut of beef liver contains 60 mcg of vitamin B, according to the USDA.
Yogurt may also be a source of energy. As the USDA show, natural yogurt is rich in protein, fats, and simple carbohydrates, which provide energy to the body.
Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine food. Eggs provide the body with plenty of protein and nutrients for sustainable energy. As the USDA note, one large hard-boiled egg contains about 6 grams g of protein and 5 g of fat , as well as vitamins and minerals to help keep the body energized and feeling full for longer than other snacks.
Yams and sweet potatoes are beneficial sources of carbohydrates, which provide energy. This may make them a good option for sustained energy throughout the day. As a study in the journal Food Science and Biotechnology notes, beets may provide the body with a great source of antioxidants and nutrients that help improve blood flow and energy.
People can consume beets as dried beetroot chips, cooked beets or as a bottle of beetroot juice. Dark, leafy greens such as kale , spinach, and collard greens are nutrient dense and contain filling proteins, as well as nutrients and antioxidants. Greens may be difficult to digest raw for some people, so breaking them down by cooking them with a bit of vinegar or lemon juice may help.
Dark chocolate may be an easy way to increase energy. Rich, dark chocolate usually has much less sugar than milk chocolate. Less sugar means less immediate energy, but more cocoa content means more of the benefits of cocoa, including helpful antioxidants such as flavonoids.
A study in the journal Archives of the Turkish Society of Cardiology notes that dark chocolate may benefit the cardiovascular system by helping more blood pump around the body.
This blood carries fresh oxygen, which may also make a person feel more awake and alert. A bowl of whole-grain oatmeal may be a great way to provide the body with energy. Oats are rich in fiber, and they may enable the body to feel fuller for longer than other breakfast choices. As a study in The Journal of Nutrition notes, whole-grain oats are also a source of essential minerals, vitamins, and phenolic compounds, all of which may help energize the body.
Popcorn is rich in carbohydrates. However, it also contains fiber to help slow the digestion. Popcorn may make a person feel full for longer than other carbohydrates. As a study in Nutrition Journal notes, people who ate popcorn rather than potato chips felt fuller from the snack.
This may be helpful for dieters, as popcorn usually contains fewer calories than potato chips. Quinoa is a seed, but most people treat it as a grain. Quinoa is high in protein, carbohydrates, and fiber.
The combination of amino acids and slow-release carbohydrates may make for sustainable energy rather than a short burst of glucose from other grains. One of the benefits of brown rice may be that it retains much of the fiber from the husk. The husk is not there in white rice, which may cause the body to absorb the carbohydrate content quickly.
This may lead to a spike and then a crash in energy levels. By having the husk, brown rice may help slow the digestion of these carbohydrates, therefore, releasing energy more slowly. Whether roasted soybeans or young edamame beans in the pod, soybeans contain protein with a wide variety of amino acids, as well as magnesium and potassium , according to the USDA.
Lentils are a relatively cheap form of protein and fiber, which may make them a great option for people on a budget. The USDA note that 1 cup of lentils contains about 18 g of protein, 40 g of carbs, 15 g of fiber, and less than 4 g of sugar.
The fiber may help to manage the digestion of the carbs, keeping the body full and providing a source of sustained energy. Many nuts contain a blend of protein, fats, and some carbohydrates to provide energy throughout the day. Nuts are typically also rich sources of vitamins and minerals such as magnesium, calcium , or phosphorous.
Nuts are usually high in essential fatty acids. As a study in the Journal of Parenteral and Enteral Nutrition notes, these fatty acids may help reduce inflammation, which may also reduce fatigue.
Peanut butter is typically rich in protein, fats, and fiber, and may help a person feel full for longer after eating it. This may cut the need for constant snacking, which may also leave a person feeling drained as their body has to digest continuously.
Many seeds, such as pumpkin seeds, chia seeds, and flax seeds, are rich sources of fatty acids and fiber, which may translate to more energy.
Seeds are also easy to carry and make a great addition to a quick trail mix.
But rather boostiing head straight Dietary choices for prevention the espresso voosting, there Natural energy boosting remedies ways to get more energy, fast. Here are a boksting tried-and-true methods to boost your Rmeedies without Herbal appetite suppressants, Innovative weight control you're about Naturap work out or just facing an afternoon slump at work. But how slow is slow? Being exposed to this light within the first one or two hours of waking can support your circadian rhythm, he adds, which helps regulate your sleep system and provides more energy overall. A not-so-surprising fact: Negative emotions such as anxiety, anger, sadness, and loneliness are all under-recognized drains of physical energy, reports the Harvard Business Review.Natural energy boosting remedies -
It is also helpful to ask for help at work when necessary. Exercise is the best sleep therapy. It promotes energy production and more efficient oxygenation at a cellular level.
This results in a more positive mood, better physiological activity and a good nights sleep. Walking daily at moderate pace is sufficient to experience overall benefit. Smoking is a danger to your health.
It decreases your energy levels and compromises optimal function. The nicotine in cigarettes stimulates the heart rate, increases blood pressure, and actives unhealthy brain-waves which inhibit your ability to get a good nights sleep. Once your do fall asleep, you may wake up craving a smoke because your body is addicted to the toxic contents of the cigarette.
If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping.
A lot of us spend too much time trying to fall asleep. If you think you are not getting enough sleep, try sleeping less. By determining how much time you actually need to sleep, it will reduce the time you spend in bed not sleeping.
This exercise promotes healthier restful sleep patterns and assists you in falling asleep quicker. Try the following:. Additionally, certain herbal supplements, including the ones listed above, may have the potential to boost your energy and brain function.
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By Gavin Van De Walle, MS, RD. Pranayamas and their neurophysiological effects. Int J Yoga. Malhotra V, Javed D, Wakode S, et al. Study of immediate neurological and autonomic changes during kapalbhati pranayama in yoga practitioners. J Family Med Prim Care.
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Appl Psychol Health Well Being. Office of Dietary Supplements. Vitamin B12 - consumer. Dutheil F, Danini B, Bagheri R, et al. Effects of a short daytime nap on the cognitive performance: A systematic review and meta-analysis.
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National Center for Complementary and Integrative Health. Hawkins J, Hires C, Keenan L, et al. Aromatherapy blend of thyme, orange, clove bud, and frankincense boosts energy levels in post-COVID female patients: A randomized, double-blinded, placebo controlled clinical trial.
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Get the energy boost Energy boosting foods need without relying on coffee. Valerie Cacho, MD, boositng a Naturral sleep medicine specialist with additional board certifications in Nattural medicine Hydration for mental focus integrative medicine. Emergy you are trying boozting cut Innovative weight control on your Hydration for mental focus or Nafural intake but still need a boost each day, you may wonder, "How can I increase my energy level quickly? Caffeine or a sugary snack can be a quick fix to that mid-day energy slump if you are struggling to keep your eyes open halfway through the day. Caffeine stimulates your nervous system to give you an energy boost and makes you feel more awake. Still, relying on caffeine can cause heartburn or an upset stomach and increase your blood pressure.
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