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Hiya Gorgeous!
When I was in my twenties, I took my energy levels for granted. I had endless amounts of get-up-and-go and I didn’t think twice about it. The only time my batteries would run low was when I partied too hard the night before.
Even then, I’d bounce back with relative ease. I’d pop a few Advil, chug some Gatorade and an epic black coffee, and I’d be good to go—ready for more troublemaking.
These days (20+ years later) I have to be mindful about my energy.
When I keep my energy tank full, I’m all set. My health thrives. My relationships thrive. My business thrives.
But if my energy tank runs dry, it’s much harder to fill ‘er up. And when that happens, my spark dims and it’s difficult to put my best self forward.
A few years ago, I was totally spent and desperate to feel better. I read every article and book I could get my hands on about how to get my energy back, but most of the information was 10 steps ahead of where I was (subterranean). If I was going to bounce back, I didn’t need the next workout or superfood—I needed help with the pre-basics.
So I started very simply. I took tiny, nano steps each day, and after a few months (to almost a year), I started to feel better. After a few years, I felt like a powerhouse again.
So what did I do to boost my energy levels? What is the secret to lasting energy?
16 Easy Ways to Boost Energy Levels
Here are some easy and natural ways to boost your energy. I hope they help you. You deserve to feel tip-top!
1. Visit Your Doctor
This step is especially important if you are having a hard time pinpointing the source of your fatigue. I’d start here before doing anything else. Getting a complete physical can help get to the root of the problem and give you a good look at your overall health (especially if it’s tied to a health condition such as anemia, sleep apnea, heart disease, or diabetes). In addition, keep in mind that some medications prescribed for medical conditions can also cause fatigue.
2. Listen to Your Body
We tend to look outside ourselves for solutions. If you’re feeling tired, try paying attention to the messages your body is sending you. Are you thirsty? Drink soothing teas. Do you feel tired? Rest when you need rest. Emotional exhaustion can zap your body of energy just as quickly as physical exhaustion, so don’t neglect your mental health. When your body is trying to tell you something, don’t shoot the messenger.
3. Engage in Activities that Bring You Joy
Feeling joy releases dopamine and serotonin in the brain. These chemicals are heavily associated with happiness. If you feel tired, enjoying simple activities that you love is an easy way to boost your energy. Watch Kristen Wiig movies (hilarious), snuggle up with a great book, or hop on FaceTime with an old friend (if it’s too much to visit in person).
4. Connect with People You Care About
While you should socialize only when you feel up for it—and don’t force yourself into situations that you know will deplete you even more—make sure you spend time with people who energize you. Meaningful time with loved ones is a great way to start boosting energy.
5. Manage Stress Levels
Stress-induced emotions can zap huge amounts of energy. Techniques to reduce stress are myriad, but one of the simplest ways to help you relax in the moment is simply breathing exercises. Try this box breathing technique. This type of breathing calms your sympathetic nervous system (the one that fuels your stress response).
6. Get Up and Move
While exercise is probably the last thing you want to do, research suggests that even the tiniest bit of physical activity supports energy production at a cellular level. You don’t have to overdo it; I’m talking really gentle and restorative stuff like light yoga and stretching or a stroll around the block. The point is to engage in physical activity that wakes up your body, not traumatize it further. Then, exercise regularly to help keep your energy levels high.
7. Get Enough Quality Sleep
You don’t need science to tell you that if you have poor sleep or a sleep disorder, you’re going to be tired (although research does back me up on this). Quality sleep can go a long way to increasing your energy levels.
Try to establish good sleep habits. You can reduce fatigue by going to bed earlier and getting 7-8 hours of rest. Throw on some relaxing music and read a book to get you in the mood to snooze.
If you haven’t gotten enough sleep, you can shoot for a 30-minute power nap. However, depending on the person, this can actually make it harder for you to fall asleep come bedtime. See what works for you!
Most experts recommend cutting back on screen time before bed because it’s been proven to negatively impact your ability to fall asleep and stay asleep.
8. Incorporate Aromatherapy
There are about 100 different essential oils that are associated with health benefits. Research suggests that several essential oils, particularly spearmint and sweet orange, can naturally fight fatigue and boost energy. Other oils, like rosemary and lemon, are known for their ability to lift your mood and sharpen focus.
9. Enjoy a Little Caffeine
A touch of caffeine can boost your energy—as long as you don’t overdo it. Drink a cup of coffee, green or white tea, or sip kombucha. You can also enjoy a few squares of dark chocolate, which have a mild to moderate amount of caffeine—just what your body might need to rev its motors and get you through a depleting time. Make sure you limit the added sugar when you can to avoid a blood sugar crash.
10. Skip Refined Carbs and Eat Regularly
A balanced diet is best. Try and choose foods with a low glycemic index. That just means you want to choose foods where the body absorbs the sugars slowly (which can also balance your blood sugar). Ditch refined carbs like pretzels, white breads, and potato chips, as they can deplete your energy levels and leave you feeling sluggish.
Instead, opt for nutritious, unprocessed snacks that won’t weigh you down or make you sleepy. Think whole grains, healthy fats, and high-fiber vegetables. Great options include nuts, seeds, hummus, avocados, fresh berries, edamame, and veggies. These satisfying snacks won’t cause the same energy crash as processed carb-heavy options.
Although this may be a no-brainer, skipping meals and overeating are complete energy zappers and can lead to decreased cognitive function. So take your lunch break and munch on a healthy meal that will give you sustained energy.
11. Pack Your Diet with Essential Nutrients
Magnesium is an important mineral responsible for many of your daily functions, including regulating blood pressure, blood sugar regulation, and muscle function. Low magnesium levels can lead to fatigue, weakness, and if untreated for too long, abnormal heart rhythms.
12. Drink More Water
Don’t forget to drink water too. If you feel thirsty, you’re likely already dehydrated. And dehydration is another major contributor to low energy and a foggy mind. According to research, drinking water boosts energy by improving nutrient and oxygen delivery, increasing metabolism, supporting muscle and joint function, and aiding exercise performance.
If you enjoy alcohol, try to limit your intake during times when you want more energy, because it has a sedative effect. Avoid sugary drinks when you can and carry a water bottle with you throughout the day to increase your water intake.
13. Check Your Vitamin D Levels
Even the slightest drop in Vitamin D can zap your energy and make a tough time even harder. Ask your doctor to test your blood levels of Vitamin D at least once per year. You should be in the 40-80 range. If your levels are low, you can increase energy levels by taking a supplement. You should start feeling an energy boost in about 2 weeks.
14. Brighten Up Your Day
When you’ve been drained by sadness, stress, and emotional challenges, getting more light may be just the pick-me-up you need. Sunlight actually boosts the oxygen in your bloodstream, which gives you more stamina and a definite energy boost. If you live at a latitude where sunlight isn’t as strong during part of the year, look into getting a light box to mimic sunlight in the off-season. This will help you get your circadian rhythm back in check.
15. Enjoy the Breeze
Let your air circulate and keep it cool. Who doesn’t feel exhausted when you’re in a hot, stuffy room? Keeping your room cool and breezy helps you feel calm and comfortable. Crack a window in the winter for a touch of cool, fresh air, and keep a fan running year-round.
16. Don’t Smoke
All health experts recommend that you cut smoking out of your life completely, for a myriad of health reasons. But when it comes to energy, smoking reduces your lung’s ability to take in oxygen. This lowers the amount of oxygen in your red blood cells, leaving you feeling fatigued.
Why Do We Feel Sluggish?
Sometimes, lack of energy is a physical crisis—we need more sleep, better nutrition and so on. Other times, it’s an emotional or spiritual issue. Perhaps our actions are out of alignment with our natural rhythms and how we want to feel. When I go against my own grain and ignore my soul whispers, it’s only a matter of time before I feel drained and unmotivated (like, what’s the point?).
Maybe we’re being pulled in countless directions and feeling scattered and fried. In that case, we may just need to pull back and recharge. Or maybe it’s just plain unhappiness. If that’s the case, it might be time to take a good hard look at the situation or condition trampling our joy and killing your energy levels.
Your Turn: What do you do to quickly boost your energy level? If you have any tips, please share them in the comments!
Peace & Pep!
