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10 Essential Natural Energy Boosters to Transform Your Life

Life can be a bit of a rollercoaster, and sometimes, that afternoon nap hits harder than we’d like. But fear no more because we’ve got ten natural energy boosters that are about to become your daily life sidekicks. We’re talking about simple, everyday solutions to keep you active without the afternoon caffeine. From the hydrating magic of water to cold showers, these energy boosters are what you need. So, wave goodbye to those energy slumps and say hello to a more vibrant, energized you!

1. Eat a Nutritious Diet

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If you often feel tired or sluggish, try switching up your eating habits. Eating processed foods high in sugar and fat can negatively affect your overall health and energy level. Replacing them with whole foods full of vitamins and minerals your body needs will optimize body functionality. In fact, 90% of adults are not eating the daily recommended amount of fruits and vegetables, which is 2 to 3 cups of vegetables and 1.5 to 2 cups of fruit. Also, skipping meals negatively affects your body, causing fatigue and anxiety. It’s important that you get enough food to give you the lift you need throughout the day!

2. Drink More Water

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Did you know that older adults may only sometimes feel thirsty when they need water? For that reason, you may want to put in an effort to drink more water throughout the day. Dehydration can significantly affect your body, affecting mood, brain function, muscular performance, and energy levels. Even mild dehydration can affect your body, causing fatigue overall. You should consider many factors in how much water you need to drink daily, like where you live, your amount of physical activity, or your diet. Natural alarms that you need water are that you’re thirsty or your urine is dark yellow. Stay hydrated!

3. Improve Sleep Quality

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Staying up for a deadline or cramming in more study time? Not getting enough sleep can negatively impact your mood and energy levels, making you feel grumpy or lethargic. It is generally recommended to have at least 7 hours of quality sleep per night to boost your health and energy. If you’re having trouble sleeping, implement a regular sleep schedule and a wind-down routine before bed. Also, reducing electronic device use before bed can help improve your sleep quality.

4. Exercise Regularly

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Does a challenging workout leave you with a lack of energy? Incorporating regular exercise into your daily routine will boost your energy levels over time, fighting fatigue. Exercising increases your energy and is vital for your overall health, reducing heart disease, diabetes, and obesity. You don’t need to run a marathon to get the benefits of physical activity; a low-intensity run will significantly improve energy levels and sleep quality over time. However, if you don’t have time to incorporate a run into your daily routine, a moderate level of your favorite physical activity will benefit your energy levels. If all else fails, try adding a daily walk during your lunch break, using the stairs instead of the elevator, or biking to school or work instead of driving.

5. Limit Added Sugar

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A sweet-sugary snack could be a temporary cure for your afternoon sleepiness. Although it gives you the fast boost of energy you need, it’s known that a crash will follow not long after, leaving you feeling more tired. The crash results from a sharp increase in blood sugar levels from foods high in carbohydrates. The increase in blood sugar causes the body to produce a large amount of insulin to move the carbohydrates into the cells, causing a decrease in energy. These foods can also cause obesity, heart disease, and diabetes. As an alternative, eat whole grains, sweet potatoes, oats, brown rice, nuts, legumes, and fruits, as they all provide steady energy. Even though some fruits are high in sugar, the fiber in the fruit allows the body to digest the sugars slowly.

6. Manage Stress

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Stress can harm your physical, mental, and emotional well-being. Stress is also linked to tiredness and fatigue. Although completely removing stress from your life may be impossible, there are ways to manage and reduce stress to boost your energy levels, including soaking up morning sunshine, meditating, and taking time for yourself. It’s also essential to find a healthy way to respond to the stress in your life and ask yourself if you can remove it.

7. Quit Smoking and Limit Alcohol

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Smoking can negatively impact your health in many different aspects. More notably, smoking will affect your lungs, ultimately reducing the ability to absorb and transport oxygen throughout the body, making you feel fatigued. If you’re a regular smoker, quitting has been linked with multiple benefits, including a boost in your energy levels. Alcohol is a depressant, slowing the body down and causing you to feel more relaxed or drowsy. Although people drink alcohol before sleeping, helping to fall asleep quicker, it is a diuretic, meaning it will increase urine production, causing you to use the restroom in the middle of the night and affecting sleep quality. Limiting alcohol before sleeping can help with sleep quality, ultimately boosting energy.

8. Drink Matcha

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Both matcha and coffee have caffeine and other compounds that will give you a boost of energy; however, the difference is that in matcha, there’s an amino acid called L-theanine, which helps you stay focused and alert without the jitters or crashes you might experience with other caffeinated beverages. Also, with the combination of caffeine found in matcha, L-theanine has been shown to reduce tiredness. But please note, not all matcha is the same; higher quality matcha brands will have a more positive effect on your energy levels.

9. Cold Showers

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Although it will be very uncomfortable, taking a cold shower in the morning will boost your energy throughout the day. Depending on how cold and how long you take your shower, it will release “fight or flight” hormones, lasting anywhere between 30 minutes to hours. This will effectively improve your mood, focus, and energy levels; however, over time, your body will get used to the cold, meaning you’ll have to either increase time in the cold shower or increase how cold the water is.

10. Stay Socially Active

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This may be something you didn’t expect to find on this list, but spending time with loved ones and engaging in social activities is very important to maintain good health. As people age, social isolation is linked to poor mood and fatigue. Therefore, you must surround yourself with positive and supportive people who can lift your spirits, effectively improving your physical and mental health. If you feel tired or low in spirits, reach out to friends or do something that gets you out and about with other people.

This article originally appeared on Craving Veg.

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