How can you increase your energy levels without relying on supplements. What are the most effective natural methods to combat fatigue. Which lifestyle changes can help you feel more energized throughout the day.

The Truth About Energy Supplements: Why Natural Methods Are Better

Many people turn to energy supplements, vitamins, and herbs in an attempt to boost their vitality. However, scientific evidence supporting the efficacy of popular supplements like ginseng, guarana, and chromium picolinate is limited at best. Instead of relying on these unproven products, focusing on natural methods to enhance your energy levels is a more effective approach.

Why are natural energy-boosting techniques superior to supplements? Here are a few key reasons:

• They address the root causes of fatigue rather than masking symptoms
• They promote overall health and wellbeing, not just temporary energy boosts
• They are generally safe and free from side effects when done properly
• They are cost-effective and sustainable long-term solutions

By implementing the science-backed strategies outlined in this article, you can naturally increase your energy levels and feel more vibrant throughout the day. Let’s explore nine effective methods to combat fatigue and boost your energy reserves.

Stress Management: A Crucial Factor in Energy Levels

Chronic stress is one of the most significant energy drains in modern life. When we’re constantly stressed, our bodies remain in a state of high alert, depleting our energy reserves. How does stress impact our energy levels?

• It triggers the release of cortisol and adrenaline, which can lead to burnout over time
• It disrupts sleep patterns, reducing the quality and quantity of rest
• It can cause muscle tension, leading to physical fatigue
• It often leads to poor dietary choices and reduced physical activity

To combat stress-induced fatigue, consider implementing these techniques:

1. Practice relaxation therapies like meditation, yoga, or tai chi
2. Engage in regular exercise to release endorphins and reduce stress hormones
3. Seek support from friends, family, or a professional therapist
4. Use time management techniques to reduce overwhelm

By effectively managing stress, you can reclaim a significant amount of energy that would otherwise be wasted on worry and tension.

The Power of Prioritization: Streamlining Your To-Do List

Overcommitment is a common cause of fatigue in today’s fast-paced world. Many people find themselves stretched thin across professional, family, and social obligations. How can prioritization help boost your energy levels?

• It reduces mental clutter, allowing you to focus on what’s truly important
• It prevents the exhaustion that comes from trying to do too much
• It creates space for rest and self-care activities
• It increases your sense of accomplishment, which can be energizing

To streamline your commitments and boost energy, try these strategies:

1. Create a list of all your current obligations and activities
2. Rank them in order of importance and impact on your life
3. Identify tasks that can be delegated, postponed, or eliminated
4. Learn to say “no” to new commitments that don’t align with your priorities
5. Schedule regular breaks and downtime to recharge

By lightening your load and focusing on what truly matters, you’ll find yourself with more energy for the things you care about most.

Exercise: The Ultimate Natural Energy Booster

Regular physical activity is one of the most effective ways to increase energy levels naturally. How does exercise boost our energy?

• It improves cardiovascular health, enhancing oxygen delivery to cells
• It releases endorphins, which elevate mood and reduce fatigue
• It strengthens muscles and increases metabolic rate
• It promotes better sleep quality, leading to more restorative rest

To harness the energy-boosting benefits of exercise, consider these tips:

1. Aim for at least 150 minutes of moderate-intensity aerobic activity per week
2. Incorporate strength training exercises 2-3 times per week
3. Try high-intensity interval training (HIIT) for efficient workouts
4. Choose activities you enjoy to increase consistency
5. Start slowly and gradually increase intensity to avoid burnout

Remember, even small amounts of physical activity can make a significant difference in your energy levels. A brisk 10-minute walk can provide an immediate boost when you’re feeling sluggish.

The Impact of Smoking on Energy Levels

While many people turn to cigarettes for a quick pick-me-up, smoking actually depletes energy levels over time. How does smoking affect your vitality?

• Nicotine disrupts sleep patterns, leading to poor quality rest
• It reduces lung capacity, limiting oxygen intake and cellular energy production
• Smoking can cause chronic inflammation, which drains energy reserves
• It increases the risk of various health problems that contribute to fatigue

If you’re a smoker looking to boost your energy levels, quitting is one of the most impactful steps you can take. Here are some strategies to help you quit:

1. Seek support from a healthcare professional or smoking cessation program
2. Consider nicotine replacement therapy or other cessation aids
3. Identify your smoking triggers and develop alternative coping mechanisms
4. Practice stress-reduction techniques to manage withdrawal symptoms
5. Celebrate small victories and be patient with the process

Quitting smoking can be challenging, but the boost in energy and overall health is well worth the effort.

Optimizing Sleep for Maximum Energy

Quality sleep is essential for maintaining high energy levels throughout the day. However, many people struggle with insomnia or poor sleep habits. How can you optimize your sleep to boost energy?

• Establish a consistent sleep schedule, even on weekends
• Create a relaxing bedtime routine to signal your body it’s time to sleep
• Ensure your sleeping environment is dark, quiet, and cool
• Limit exposure to blue light from electronic devices before bed
• Avoid caffeine, alcohol, and large meals close to bedtime

For those who believe they may be sleep-deprived, a counterintuitive approach called sleep restriction therapy can be effective. This involves:

1. Limiting time in bed to only when you’re sleeping
2. Initially restricting sleep to a short window (e.g., 6 hours)
3. Gradually increasing sleep time as sleep efficiency improves
4. Avoiding naps during the day to consolidate nighttime sleep

By improving your sleep quality and quantity, you’ll wake up feeling more refreshed and energized for the day ahead.

Nutrition for Sustained Energy: The Low Glycemic Index Approach

The foods we eat play a crucial role in our energy levels throughout the day. How can you optimize your diet for sustained energy?

• Focus on low glycemic index (GI) foods to maintain stable blood sugar levels
• Incorporate a balance of complex carbohydrates, lean proteins, and healthy fats
• Stay hydrated to support optimal cellular function
• Eat regular, balanced meals to avoid energy crashes

Here are some low GI foods to incorporate into your diet for sustained energy:

1. Whole grains like quinoa, brown rice, and oats
2. Legumes such as lentils, chickpeas, and black beans
3. Non-starchy vegetables like leafy greens, broccoli, and bell peppers
4. Fruits with edible skins, such as apples, pears, and berries
5. Nuts and seeds for healthy fats and protein

By focusing on these nutrient-dense, low GI foods, you can avoid the energy rollercoaster associated with high-sugar, refined carbohydrate diets.

Caffeine: A Double-Edged Sword for Energy Management

Caffeine is one of the most widely used stimulants for boosting energy. While it can be effective when used judiciously, overconsumption can lead to negative effects. How can you harness the benefits of caffeine without the drawbacks?

• Limit caffeine intake to 400mg per day or less (about 4 cups of coffee)
• Avoid consuming caffeine after 2 pm to prevent sleep disruption
• Be aware of hidden sources of caffeine in foods and beverages
• Consider cycling off caffeine periodically to reset tolerance

To optimize your caffeine consumption for energy, try these strategies:

1. Start your day with a small cup of coffee or tea
2. Time your caffeine intake around your natural energy dips
3. Pair caffeine with L-theanine (found in green tea) for a smoother energy boost
4. Stay hydrated to counteract the diuretic effects of caffeine
5. Listen to your body and adjust intake based on individual tolerance

Remember, while caffeine can provide a helpful boost, it’s not a substitute for proper sleep, nutrition, and stress management.

Hydration: The Often Overlooked Energy Enhancer

Proper hydration is crucial for maintaining energy levels, yet many people underestimate its importance. How does hydration impact our energy?

• It supports optimal cellular function and metabolism
• It helps regulate body temperature and blood volume
• It aids in the transportation of nutrients throughout the body
• It can prevent headaches and fatigue associated with dehydration

To ensure you’re properly hydrated for maximum energy, follow these guidelines:

1. Aim for at least 8 glasses (64 ounces) of water per day
2. Increase intake during hot weather or intense physical activity
3. Monitor urine color – pale yellow indicates good hydration
4. Eat water-rich foods like fruits and vegetables
5. Limit diuretics like alcohol and excessive caffeine

By prioritizing hydration, you can avoid the energy-sapping effects of even mild dehydration and maintain optimal performance throughout the day.

Implementing these nine natural energy-boosting strategies can lead to significant improvements in your vitality and overall well-being. Remember, sustainable energy comes from a holistic approach that addresses physical, mental, and emotional factors. By making small, consistent changes in your lifestyle, you can experience lasting increases in your natural energy levels without relying on supplements or quick fixes.

9 tips to boost your energy — naturally

Go to the store, and you’ll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there’s little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips:

1. Control stress

Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.

2. Lighten your load

One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of “must-do” activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.

3. Exercise

Exercise almost guarantees that you’ll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.

4. Avoid smoking

You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.

5. Restrict your sleep

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. This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here’s how to do it:

• Avoid napping during the day.
• The first night, go to bed later than normal and get just four hours of sleep.
• If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
• As long as you’re sleeping soundly the entire time you’re in bed, slowly keep adding sleep on successive nights.

6. Eat for energy

Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.

7. Use caffeine to your advantage

Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.

8. Limit alcohol

One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o’clock cocktail if you want to have energy in the evening. If you’re going to drink, do so in moderation at a time when you don’t mind having your energy wind down.

9. Drink water

What’s the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It’s not some pricey sports drink. It’s water. If your body is short of fluids, one of the first signs is a feeling of fatigue.

For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.

Image: ©Gilaxia | GettyImages

10 Ways to Boost Your Energy in 10 Minutes

Written by WebMD Editorial Contributors

Are your eyelids sagging as the afternoon wears on? When low energy drags you down, don’t look to a candy bar, cup of coffee, or energy drink for a lift. The sugar and caffeine might give you an immediate pick-me-up, but after that quick high wears off, you’ll crash and feel even more drained

What you need: a lasting solution to keep sluggishness at bay. Here are 10 fatigue fighters that can leave you feeling refreshed and revitalized.

1. Eat your breakfast. People who eat breakfast every morning report less fatigue and stress than people who skip it. High-fiber foods, like hot oatmeal, stick with you longer than a sweet roll or pastry. As the day wears on, they’ll prevent you from getting hungry (hunger can lead to low energy).

2. Do a downward dog. Some studies have found that yoga, which uses various postures and deep breathing for exercise and meditation, can be an excellent fatigue fighter.

3. Belt out your favorite tune. Singing gives you a kind of emotional high while it reduces levels of stress hormones in your body. So grab a hairbrush, put on your favorite song, and sing away. If you’re at work and don’t want to face your co-workers’ puzzled stares, you might want to save your vocal stylings for the car.

4. Have a drink of water. Dehydration can leave you feeling drained and fatigued. You don’t necessarily have to follow the “eight glasses a day” rule, but you do want to drink enough water to keep your body well hydrated. You can tell you’re well hydrated when you don’t feel thirsty and your urine is light-colored. Try to get to the fridge or water cooler for a refill every few hours. The walk there will also help you wake up.

5. Go nuts. Eat a handful of almonds or peanuts, which are high in magnesium and folate (folic acid). These nutrients are essential for energy and cell production. A lack of these nutrients in your system can leave you feeling weary.

6. Grab a cinnamon stick. Some people say that just a whiff of this scented spice can reduce fatigue and make them feel more alert. No cinnamon handy? Grab a mint from your bag. Peppermint’s sweet aroma is another fatigue fighter for some people. More research is needed to see if and how these aromas actually affect a person’s energy level.

7. Get moving. Exercise is a natural energy booster, because whenever you do it, oxygen-rich blood surges through your body to your heart, muscles, and brain. Regularly squeezing a workout into your day — even if you can spare only 10 minutes at a time — will help keep your energy levels at their peak. Move around every chance you get, even if it’s just to pace in circles while you’re on the phone.

8. Let the sunshine in. Research suggests that just a few minutes of walking outside on a warm, clear day may enhance mood, memory, and the ability to absorb new information. Going outside can even improve your self-esteem. If you absolutely can’t get out, at least open the shades.

9. Have a bite. Your brain needs fuel to function at its best. When your blood sugar level drops, your mind will start running on fumes and will feel fuzzy as a result. So if your head is starting to droop, eat a snack that will give you enough energy to take you through the rest of the afternoon. Snacks that combine protein with slow-burning carbs — like banana slices with peanut butter, or granola with fresh berries — are best for maintaining your blood sugar levels over the long term.

10. Hang out with upbeat friends. Emotions are surprisingly contagious. People who are constantly negative and down can sap your energy, while those who are always up and excited can give you a real lift.

Top Picks

Being in a resource: 10 ways to replenish energy

Energy is a new currency.

It is on its level that efficiency, mood and well-being in general depend. You can waste it quickly, but it is not so easy to restore it. But it’s quite possible. We made cards with 10 tips on how to return to a productive state.

If you are not a fan of meditation practices, try to spend time in silence. Find a comfortable position for you, turn off all gadgets and remove all distractions. Better not engage in introspection, thinking about problems. Your task is to relax the body and mind.

“Relationships are one of the most powerful potential sources of emotional recovery,” , write Living at Full Power authors Jim Lauer and Tony Schwartz. They are sure that a person is able to give an emotional charge to a person. And your state may already change after a calm meeting with a person you like. And being in large companies with unfamiliar people, on the contrary, is sometimes exhausting.

“In fact, sport gives energy, not takes it away. In any case, up to a certain limit. If you don’t set serious goals and don’t train 10-15 hours a week, then the sport will not require a special diet and rest,” the authors of the book “100% Charged” note. You can do exercises, do yoga, dance or go for a run. Choose the type of activity that suits you.

Stanford University researchers have found a link between breathing and emotional state: the shallower we breathe, the higher the level of anxiety. The fact is that the autonomic nervous system has two parts. The sympathetic triggers the stress response, while the parasympathetic is responsible for relaxation. A deep breath with a breath-hold activates the sympathetic nervous system, and an extended exhalation calms due to the work of the parasympathetic nervous system. When breathing is fast, there is practically no relaxation of the body.

At first, breathing exercises may seem unusual. Start simple: inhale and exhale with a delay of 8 and 16 seconds, respectively. Repeat 10 times.

When you are in the same conditions, habitual patterns of thinking and behavior are reproduced. When the environment changes, the brain establishes a new series of neural connections. It is not at all necessary to leave for other cities and countries. Go for a walk in a new place and explore it, paying attention to all the details.

During sleep, the body regenerates itself. But don’t overdo it. In fact, trying to “sleep over the weekend” can break the routine and cause harm. Wake up and go to sleep at about the same time, even on weekends. And if, nevertheless, something went wrong at night, you can make up for these hours with daytime sleep.

A group of scientists from the Humboldt University of Berlin have confirmed that cold showers help to cope with stress. The fact is that while taking a shower, the level of uric acid in the body decreases and the levels of glutathione increase – it is responsible for the restoration of antioxidants.

Nostalgic memories help reduce stress levels, confirms Kristin Batcho, Ph.D., professor of psychology at Lemoine College. Remembering happy moments, you seem to experience the same emotions again. And your state changes.

You can make a list of activities that bring you pleasure. It can be anything: listening to music, painting, singing, or feeding squirrels in the park.

Chaos imperceptibly takes away strength: randomly scattered things interfere, and unnecessary notifications distract. Tidy up your home, as well as in messengers and on your virtual desktop. “On the virtual desktop, leave only thematic folders, such as “Work”, “Documents”, “Sports”, “Consulting”, “Family”, and organize everything else inside them,” the authors of the book “100% Charged” advise. Do not save individual documents to your desktop.

Lyubov Karas

Tags

#well-being

#erudition

5 proven ways to increase energy levels and performance

Productivity

December 15, 2022

You will be able to improve your concentration, feel more alert and get more done.

Iya Zorina

Author of Lifehacker, athlete, CCM

What to try

1. Breathing techniques

For any work, and especially for mental work, you need concentration. If you can’t concentrate, you feel restless and overwhelmed, take a break for diaphragmatic breathing.

With this type of breathing, the diaphragm contracts, the abdomen expands, and inhalation and exhalation become deeper.

Diaphragmatic breathing calms the nervous system by reducing levels of the stress hormone cortisol, increases energy and self-confidence, and helps fight inflammation.

How to breathe correctly:

• Sit in a comfortable position, straighten your back, close your eyes. You can lie on your back, gently bend your knees to take the pressure off your lower back.
• Take a deep breath, filling not only the chest but also the stomach with air. To feel this, put your palm on it: if it rises as you inhale, you are breathing correctly.
• Exhale completely so that the stomach is drawn in. Don’t pull it in on purpose.
• Set a timer and breathe this way for 5 to 15 minutes.
• While breathing, do not allow extraneous thoughts, focus on the process.

This is the basic diaphragmatic breathing that is used in almost all breathing practices. You can try different options:

• Delayed. Inhale for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds.
• Through different nostrils. Close the right nostril with the thumb and inhale deeply through the left, then close the left nostril with the finger and exhale through the right. After several breathing cycles, repeat the same thing in a different order: inhale through the right and exhale through the left.
• With expiratory extension. Always inhale for two counts, and exhale each time by one count: inhale by 2 – exhale by 2, inhale by 2 – exhale by 3, inhale by 2 – exhale by 4, inhale by 2 – exhale by 5. Then start over again, do 2-3 cycles.

Try all the techniques and find out what works best for you. The main thing here is to concentrate on breathing, inhale and exhale deeply, using the stomach.

2. Adaptogenic herbs

Adaptogenic herbs contain substances that do not change the functioning of systems and organs, but help the body to function normally in difficult conditions. It is believed that these plants work as a molecular stress vaccine. They cause a little stress in the body, as a result of which the nervous system learns to better resist stress factors.

Here are some proven herbs:

• Rhodiola rosea – increases energy and concentration, fights fatigue and burnout. Increases attention, speed and accuracy when working in stressful conditions.
• Eleutherococcus senticosus – reduces mental and physical fatigue, helps fight stress, improves concentration and memory.
• Schisandra chinensis – fights mental fatigue, weakness, increases the time of energetic work.
• Common ginseng – relieves fatigue, improves cognitive abilities – thinking and learning.
• Ashwagandha (Indian ginseng) — relieves stress, has a positive effect on the central nervous system, improves immunity.
• Basil — relieves stress and fatigue, improves memory, normalizes sleep.

You can use these herbs in tinctures or tablets as directed. Basil can be added to food as a spice or eaten fresh.

3. Facial massage

Sometimes, in an attempt to relax, you automatically rub your forehead or massage your temples. Such a reaction is not accidental. Facial massage helps relieve tension and anxiety, improve mood and get rid of fatigue. Moreover, it has not only a calming effect, but also a refreshing and stimulating effect.

You can have a facial massage even at the workplace, and you don’t need a specialist for this. Just follow our guide.

4. Foods rich in iron

This advice is not suitable for everyone, but only for people with iron deficiency. But based on the fact that 30% of the entire population of the Earth suffers from this disorder, it will be useful to many people.

If you don’t have enough iron in your diet, your body lacks hemoglobin, the iron-containing protein responsible for carrying oxygen. Symptoms of iron deficiency anemia include:

• fatigue;
• weakness;
• pale skin;
• chest pain, fast heartbeat, shortness of breath;
• headaches or dizziness;
• cold extremities;
• brittle nails;
• inflammation of the tongue;
• restless leg syndrome.

Iron-deficiency anemia can develop with a variety of blood-losing disorders, as well as with a lack of iron-rich foods in the diet.

According to the norms of Rospotrebnadzor, an adult man should consume at least 8-10 mg of iron per day, and a woman – 15-20 mg.

We mainly get iron from animal products: liver (9 mg per 100 g of product), turkey (4 mg per 100 g of product), chicken (3 mg per 100 g of product), beef (2.8 mg per 100 g of product), mackerel (2.3 mg per 100 g of product). In them, iron is in heme form and is well absorbed by the body.

Iron is also found in foods of plant origin, such as seaweed (16 mg per 100 g of product), buckwheat and rolled oats (7.8 mg per 100 g of product), peas (6.8 mg per 100 g of product), beans (5.9mg per 100 g of product), fresh mushrooms (5.2 mg per 100 g of product), peaches (4.1 mg per 100 g of product), pears, apples, plums, apricots (2.3-2.1 mg per 100 g of product). However, in plant sources, it is in a non-heme form and is absorbed much worse. For example, the body can absorb only 2–3% of iron from beans, while 12–26% from the liver.

The content of phytates and polyphenols in legumes and grains, calcium, whey protein and casein in dairy products also interfere with the absorption of this trace element.

To compensate for iron deficiency, add more foods rich in iron and ascorbic acid to your diet. The latter eliminates the negative effect of phytates, polyphenols, calcium and milk protein on iron absorption. Therefore, even vegetarians may well cover the need for this trace element if they add more vitamin C to the diet (the norm for an adult is 50–70 mg per day).

5. Work for 90 minutes with a rest break

Human sleep is divided into 90 minute cycles. During this time, we have time to reach deep sleep, and then get into the recovery REM phase, during which dreams occur. The wavelike nature of sleep is explained by the change in brain waves – the electrical frequencies at which our brain works.

Scientists have noticed that there are cyclical 90-minute changes in activity during wakefulness. Florida State University professor Anders Eriksson and colleagues have studied the activities of elite athletes, musicians, actors, and chess players. It turned out that the sessions of the best specialists lasted no more than 1. 5 hours. They started in the morning, had three 90-minute sessions with breaks in between and rarely worked more than 4.5 hours a day. For the best results in any activity, Ericsson advises avoiding a longer practice so that you can fully recover from it the next day.

The professor himself tried this technique to write a book. Unlike the previous book, on which he worked 10 hours a day, for the new book, Ericsson allocated three 90-minute segments in the morning. Despite the fact that the book took much less time per day, he finished writing it in half the time than the last one.

If you don’t have a free schedule and can’t afford to work only 4.5 hours, try splitting your work into 90-minute intervals with 10-20 minutes of rest in between.

How to fit it all into your working day

Here’s a concrete plan of action:

1. Assess if you have enough iron-rich foods in your diet. The consumption rate of this trace element for men is 8-10 mg per day, for women – 15-20 mg per day.