You’re tired, drained, exhausted, and you can’t figure out what to do about it. You’ve thrown everything you can imagine at it — coffee, sugar, energy drinks, protein bars — and nothing seems to work anymore. Often, at this point, people will turn to the medical system and get pharmaceutical help. Maybe you think you’ve got chronic fatigue or adrenal fatigue. And maybe you do.
But it’s also possible that you’re just burnt out. Life seems like chaos for so many people these days, and it can be hard to get into a positive energetic flow. Hard, but not impossible. In fact, boosting your energy is not only possible, but it can be done naturally with just a few steps in the right direction.
1. Adjust Your Diet
First, look at your diet. Are you eating junk food, handfuls of candy, and pastries from the local café to get by? Eating a high-carb diet that includes tons of sugar causes energy crashes. You may feel good for an hour or two, but after that, you’ll likely end up worse off than before. Aim instead for a diet high in lean protein, low in white flour-based foods, and rich in fruits and vegetables. This way of eating is more likely to help you sustain your energy levels all day long.
In addition to changing the way you eat, you’ll want to look at what vitamins and minerals you may need in the form of supplements. Many people are low in vitamin D, which is a critical contributor to energy. Gut health is also a major factor in feeling peppy rather than sluggish, so consider popping some probiotics or ACV gummies daily. And of course, don’t forget to hydrate; a glass of water can make you feel energized in a matter of minutes!
2. Move Your Body
This one seems counterintuitive; if you’re already feeling drained, how will exercise make you feel better? Still, study after study shows that exercise boosts energy levels. At first, you may feel out of breath or even more tired after exercise if you’re out of practice. Keep at it, and you’ll be glad you did. You’ll likely notice after a few days that your energy levels improve.
To get started, just remember to move your body. You can park your vehicle further away from the door. You can choose to take the stairs instead of the escalator, and make a point to get up and move around. Then, you can incorporate short daily walks, which may turn into power walks or runs. Finally, find a way to integrate weightlifting or other strength training exercises into your workout for increased muscle strength. After a few months, you may be signing up to run marathons with all your extra energy!
3. Sleep!
Another seemingly counterintuitive approach to boosting energy is to sleep more or to sleep better. You may argue that you’re in bed for eight or nine hours a night; how could you possibly need more sleep? But so many people today may lay in bed for long enough, but they’re not actually getting quality sleep. And still others are shorting their sleep in the interest of productivity, parroting the adage, “I’ll sleep when I’m dead.”
The truth is that not only does the amount of sleep matter, but the quality of sleep also matters. Turn off your phone and your television. Those blue lights will wire your brain to stay up and active long after you should be sleeping. The good news is that proper nutrition and exercise contribute to better sleep, so it’s all connected. Once you start these healthy habits, you’ll likely find yourself sleeping like a baby and waking with the energy of your youth.
4. If You Caffeinate, Do It Right
Coffee shops seem to exist on virtually every corner of every town in the United States, and for good reason. Coffee is delicious, and even those who don’t love coffee can find fabulous tea to enjoy. But you can take caffeine too far. Too much caffeine can actually be counterproductive and cause anxiety and big crashes that leave you depleted.
This reality does not mean you have to cut coffee or tea out of your daily regime. It just means you need to be smart about your intake. Enjoy your daily cup of Joe in the morning after a cup of water. And if you’re going to have another cup of caffeine, consider green tea or a matcha latte. Green tea does not typically come with the energy crashes that coffee does. Also, try not to have any caffeinated beverages after noon as it can disrupt your sleep schedule.
5. Limit Your Alcohol Intake
Finally, alcohol is one of those amazing elixirs that feels like it’s energizing you, only to drop you into exhaustion later. And since you can’t constantly drink alcohol to keep your energy up, it’s a good idea to cut way back. If you’re looking for the reason your energy is lagging on Sunday, Monday, and even Tuesday, weekend drinking could be it. At the very least it can be a large contributor.
Some people claim that no amount of alcohol is good for your health. Others say a glass of wine can be good for you. The data is controversial to say the least. You certainly don’t have to become a teetotaler, but it might help your energy levels to limit yourself to a single drink or two one or two days a week. Watch how your sleep improves, how your energy levels change, and even how your mood lifts. Switching to mocktails may end up making a world of difference for you.
Remember, you don’t have to do everything all the time and all at once. You can slowly integrate one or two of these changes and observe whether or not they help. Ideally, you’ll start with nutrition because it can have an almost immediate effect. From there, start to move more, and you’ll likely naturally see improvements in your sleep. At that point, you might not even need to cut caffeine or alcohol out of your life. But who knows, you might want to try it to gain an even stronger boost!
