To boost energy naturally and avoid feeling fatigued and tired during difficult times can be tricky as we can often be at a low point where we feel vulnerable, alone in our world and devoid of the energy to do much about it.
What is fatigue?
Fatigue is that next level up from being tired. It is tired turned energy-sucking vampire on a quest to raise hell in your body.
We can usually combat tiredness with self-care, quiet time and a good night’s sleep.
Fatigue is a whole different ball game. Fatigue attaches itself to you and follows you around like some clingy child. It is there when you go to sleep and there when you wake up again in the morning.
As always in anything to do with health, consult your doctor if you feel you’ve tried everything to boost your energy naturally but the fatigue is hanging around. It could be an outward sign of something more serious.
1. Don’t try to become a Master Olympian overnight
Take it One.
At a time.
Consider what you can do today to make your tomorrow just that wee bit more energetic.
Do that every day of the year imagine looking back in one years time at how far you have come.
If you already have an idea of what is causing your fatigue. Focus on fixing that first.
If you are not sure what is causing it then I always suggest starting with what is easy to change.
2. Improve your diet for the best boost to your energy
Not everything at once.
Make one food swap or stop eating 3 hours before bed or try to aim for at least 12 hours between dinner and breakfast.
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3. Drink water
Water is the best energy drink you can have. Fatigue is one of the first signs of dehydration. Keeping hydrated helps keep your metabolic rate up, boosting your energy at the same time. It’s an easy fix so keep that water bottle handy.
For more on water see this post: Are You Getting Enough Water? The Effects Of Dehydration On Your Health
4. Breathe for a super easy natural energy boost
Activating your parasympathetic nervous system relaxes you enough to let go of the stress in your mind and body. You can do this quickly and easily with simple breathing techniques.
I particularly like the 4-7-8 method that I talk about in this post: Relax With Gaba And The 4-7-8 Breathing Method
Breathing techniques will ease stress and doing that will also help with sleep which leads to this next way to boost energy.
5. Make sure you get enough sleep
My best suggestions for making that happen are:
- Stop eating at least 2 to 3 hours before going to bed.
- Dim the lights at night it messages the brain that it is time for bed.
- Turn off screens at least an hour before bed.
- Don’t read in bed - the bed is for sleeping.
- Do a quiet activity such as journalling and get some of that stuff out of your head.
- Stick to the routine.
- Go to bed and get up at the same time every day. Your body’s alarm will thank you for it and naturally prepare for sleep at the right time.
For a more in-depth look at how to sleep better check out the post: How To Get A Better Night's Sleep In Midlife
6. Make time for connection for an instant energy boost
It sounds a little counterintuitive but a connection with people you like, know and trust can fire you up. You bounce off their energy and they yours.
Human connection is an energy exchange. It boosts our mental and physical wellbeing and guards against anxiety and depression.
7. Reduce Stress in your life
Stress guzzles your energy like nothing else. Try to include some stress-busting activities every day.
Definitely use the breathing technique as mentioned earlier.
Step out into the sun - when your skin is exposed to the sun it makes vitamin D.
This is by far the best way to get your natural energy boosting vitamin D as very few foods contain significant amounts.
10 to 30 minutes without sunscreen, depending on how easy you burn, should be sufficient. Vitamin D plays a big part in regulating your mood and warding off depression.
Being in a good mood energises you and gets your brain firing on all cylinders and increases your energy fast.
8. Limit Caffeine
A small amount of caffeine per day will boost energy naturally. Too much and you will notice fatigue set in as your body starts to crave its next hit.
Particularly avoid caffeine in the afternoon as it may interrupt your sleep.
Make sure to eat breakfast. This first meal of the day will kickstart your metabolism and your brain giving you an energy boost to start your day off right.
9. Eat regularly to increase your energy levels
When you haven’t eaten for a long time your blood sugar levels dip and so does your energy. Eat regular small amounts throughout the day.
Eat a healthy diet. A diet rich in vegetables and fruits with some nuts, seeds and healthy fats is best.
These are high energy foods that are low on the glycemic index so their energy is released slowly to keep your blood sugar nice and balanced.
Rich, high carb foods release their energy quickly giving high highs and low lows very quickly.
Special mention foods to help boost your energy are avocado, dark leafy greens, flaxseeds, green tea, good protein and cinnamon.
It is worth mentioning here that protein is important for keeping your metabolism ticking along. Not eating enough can leave your feeling fatigued.
10. Avoid sugar
Sugar and processed carbs are the energy stealing magpies of the food world. While they do provide some energy it is short and sweet (get it?) and will leave you craving for more of the same.
This sharp rise and fall of blood sugar levels lead to fatigue on a grand scale.
If you do succumb to feeling fatigued try these simple strategies that will work to give you an immediate boost of natural energy:
Try a gentle cobra pose which opens up your chest and allows energy to flow.
Or do a full sun salutation to really get the energy moving. Make sure you’re breathing deep and evenly.
Almonds are a great for boosting energy naturally. Eat a small handful for an immediate energy boost.
This is a sure-fire recipe for fatigue. A simple blood test will reveal if you are deficient in iron.
11. Harness your mind and use it to your benefit
Don’t allow your thoughts to create bad situations and feelings. Question your thoughts. “What if the opposite were true?”
Stress does not come from what is happening around us. It comes from our thoughts and reactions to those things. Remove the stress and you will feel more calm, energetic, creative and strong.
For more on the subject of boosting your energy check out this post Eight Energy Boosters To Beat Menopause Fatigue by Everyday Health.
If you are in Menopause and finding your energy levels dwindling this post might help How To Boost Your Energy In Menopause Natuarlly
Remember, small incremental steps that you stick to are better than trying to do everything at once and failing.
If you feel fatigued and low on energy, it’s worth taking a look at your lifestyle to see what healthy changes you can make.