Tired? 10 Ways to Rev Up Energy

If you find yourself feeling sluggish mid-afternoon, struggling to stay alert throughout the day, dealing with adrenal fatigue or simply exhausted, don’t worry! Luckily, there are easy and affordable ways to banish tiredness, boost energy levels, and regain that spring in your step – naturally. Skip the extra cups of coffee or those potentially dangerous “energy” drinks, and try these 10 simple and inexpensive methods to get energy naturally.

Don’t rely on excessive caffeine or harmful stimulants. Instead, embrace these natural approaches to enhance your well-being. Whether it’s through fresh vegetable juice, improving your sleep, incorporating adaptogenic herbs, managing your carb intake, or enjoying the benefits of chia seeds, there are countless ways to revitalize your energy.

Remember, taking care of yourself holistically can have a profound impact on your energy levels. So, start implementing these tips today and experience the rejuvenating power of nature!

1. Vegetable Juice

Drinking fresh vegetable juice is a game-changer for your body – in a wonderful way! Juicing removes the fiber from vegetables, making it easier for your body to absorb and digest the nutrients. This means less work for your body to reap the nutritional benefits, resulting in a boost in energy levels. Additionally, consuming your veggies provides essential vitamins and minerals while also supplying energy to your cells.

If you feel an illness coming on, vegetable juice can be a powerful tool to stop it in its tracks and keep your energy up. Avoid store-bought juices that are often filled with sugar, preservatives, and other unpronounceable ingredients – they can leave you feeling worse and even more exhausted.

Create your own delicious vegetable juice. Here’s my favorite recipe:

Combine a variety of colorful vegetables such as carrots, cucumbers, celery, spinach, and a splash of lemon juice. Blend until smooth and enjoy the burst of vitality!

2. Improve Sleep Quality

Can’t seem to get a good night’s sleep? Lack of sleep can definitely leave you feeling drained the next day. During sleep, your body repairs and restores itself. Getting more quality sleep is one of the easiest ways to boost energy in the morning.

If you’re having trouble sleeping, try natural sleep aids. Here are some additional tips that can also help increase energy levels:

• Establish a consistent sleep schedule by going to bed and waking up at the same times every day, including weekends. This helps regulate your internal body clock.
• Limit caffeine intake after 3 pm as its effects can last up to 12 hours.
• Write down what’s stressing you out or keeping you awake before bedtime to release those thoughts.

3. Adaptogenic Herbs

When you feel exhausted, fatigued, or stressed, adaptogenic herbs can be a great ally. These healing plants have the ability to balance and restore your body’s natural ability to handle stress by regulating the adrenal system, which is responsible for controlling how hormones respond to stress.

Adaptogenic herbs don’t target a specific part of your body. Instead, they work on your entire system to help you cope with stress, anxiety, and fatigue more effectively. Some of the best adaptogen herbs known to boost energy and combat low energy in both females and males include ashwagandha, rhodiola, holy basil, and ginseng. Incorporating these herbs into your daily routine can bring about a sense of calm, less exhaustion, and increased focus.

The herb shilajit is also an energizing powerhouse as it promotes the function of mitochondria, enabling them to oxygenate more efficiently.

4. Reduce Carb Consumption

While carbohydrates can provide energy, those high in simple sugars can leave you feeling sluggish. The culprits? Carbohydrates like those found in sugary drinks, cookies, and processed foods (think white bread and pasta), which are quickly burned up by your body. While they give a quick burst of energy, it’s quickly followed by a crash as your blood sugar spikes and then drops.

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

5. Eat Chia Seeds

If your only experience with chia seeds is from the Chia Pet, get ready to be pleasantly surprised. These magical little natural energy foods can boost your energy levels and offer a great nutritional punch. The ancient Mayans and Aztecs used chia seeds to keep warriors energized and alert during war. For us mere mortals, the essential fatty acids (omega-3 and omega-6) found in chia seeds have been shown to improve sleep quality, enhance brain function, and combat inflammation, keeping your body feeling fresh.

Combined with high levels of protein and fiber, which keep blood sugar stable (no afternoon sugar crashes!), it’s no wonder chia seeds are hailed as a superfood and a natural energy booster. Try them in your favorite recipes or enjoy them on their own for a quick energy boost.

6. Stay Hydrated with Water and Electrolytes

Did you know that one of the first signs of dehydration is feeling tired or exhausted? That’s right – not drinking enough water could be the reason your energy levels are low and you feel drained. Since our bodies are mostly made of water, even a small dip in hydration can affect your metabolism. Stay hydrated by ensuring you drink enough water and other fluids throughout the day. The National Academy of Medicine recommends about nine cups of fluids for women and 13 cups for men. However, a more accurate measure is to divide your body weight in half and drink that many ounces per day (plus more if you exercise vigorously, are very active, are pregnant, breastfeeding, or are fighting an illness).

If that seems like a lot, remember that many foods, such as fruits and vegetables, also contain water, so you can increase your hydration by increasing your intake of these foods. If you have a intense workout, you might want to supplement with a drink that helps replace the electrolytes your body loses through sweating. Skip sports drinks loaded with high fructose corn syrup and additives and opt for coconut water or water naturally flavored with lemon and honey. You can also make your own electrolyte drink. Here are 20 healthy drinks you can easily incorporate into your life:

7. B Vitamins

Also known as the “energy vitamin,” B12 is one of the most complex vitamins and is one of the best vitamins for boosting energy. It supports energy production and keeps your blood cells healthy. In fact, if you’re deficient in vitamin B12, one of the first signs can be lower energy levels. Since it’s a water-soluble vitamin, your body can’t store excess amounts and relies on getting it from the foods you eat or supplements. Eat vitamin B12-rich foods to replenish your B12 levels when they’re depleted.

8. Herbal Teas

Coffee isn’t the only option when you need a pick-me-up. Sipping on an herbal tea can provide a natural and temporary boost in energy levels without the risks of scary stimulants or processed ingredients. Two great choices are green tea and rooibos tea. Green tea offers numerous benefits for your body, including anti-aging and free radical-fighting properties. It is loaded with catechin, an antioxidant that helps protect cells from damage. If you’re looking for a delicious green tea, I highly recommend matcha. Rooibos tea is another type of tea that can help combat fatigue. Made from the red bush plant in South Africa, this refreshing red tea is packed with antioxidants, including aspalathin, which has been shown to fight inflammation and oxidative stress in animal models.

9. Peppermint Essential Oil

If you need an easy way to stimulate your mind and increase focus, peppermint oil might be just what you’re looking for. Commonly used in aromatherapy, studies have shown that this refreshing essential oil can have a stimulating effect on the brain and is even powerful enough to help treat tension headaches. Try dabbing a few drops on your wrists when you feel your energy lagging, add some to your shower for an early morning energy boost, or add several drops to a steam diffuser to enjoy the benefits throughout the day.

10. Daily Exercise

Does a tough workout leave you completely exhausted? Take comfort in the fact that incorporating regular exercise into your routine will actually boost your energy levels and is one of the best methods for how to increase energy and motivation while also improving overall health. Burning calories and engaging in physical activity sends oxygen and nutrients to your body’s cells, helping your heart and lungs work more efficiently and increasing your energy levels. And remember, you don’t need to run a marathon to see the benefits – moderate levels of your favorite fitness activity will also yield plenty of energy-boosting results.

Precautions

If you’re still struggling with low energy levels despite trying some of these natural remedies, keep in mind that there may be other factors at play. Some of the most common causes of decreased energy include the use of certain medications, thyroid issues, depression, and anemia. Chronic fatigue may also be a symptom of more serious conditions such as cancer, chronic obstructive pulmonary disease, diabetes, or kidney problems. If you experience any adverse symptoms along with decreased energy levels, be sure to consult with your doctor to address your concerns and ensure that it’s not a sign of a more serious underlying issue.

Conclusion

• If you find yourself constantly dealing with fatigue and low energy levels, there are plenty of natural remedies available to help boost your energy levels. Changing your diet, incorporating more physical activity, improving your sleep quality, and using peppermint oil are all easy ways to get quick bursts of energy and enhance your overall energy levels.
• Remember, low energy may also be a symptom of other conditions. Consult with your doctor if fatigue persists to determine the best treatment approach and the most effective ways to boost your energy levels. By taking a holistic approach to your well-being, you can regain your vitality and feel great!