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.
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.
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.
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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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
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.
My best suggestions for making that happen are:
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
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.
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.
A small amount of caffeine per day is a lovely natural energy boost. 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.
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.
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 high energy food 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.
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.
Hi, I'm Jane. I'm the author of the janelamason.com blog. Hitting midlife and menopause can be challenging. I write these posts to highlight my own experience for other women to read about and to give tips that might help to make their path into this time of their lives a little smoother.