Natural ways to boost energy – Today, We’re talking about the Best Natural Ways to Boost Your Energy Levels!
Welcome Back FitSquad
Today I want to talk about the Best Natural Ways to Boost Energy Levels!
We’re all familiar with the feeling of having no energy, feeling tired, lethargic and exhausted.
But for some people that tired feeling never goes away.
Our lives are busy and the busier they get the more drained we feel.
That’s because it takes more energy just to make it through the day.
And while it is true that you can boost your energy by taking supplements and gulping down energy drinks.
Those quick fixes are not always the best for your health and many of these products are high in sugar and only work for short periods of time.
And while taking vitamins can be a good idea, especially if you have a deficiency…
There are other causes of low energy and fatigue.
And they usually fall into one of the following categories.
Physical, mental, or emotional.
And they’re all connected.
Poor physical health can increase your chances of developing mental health problems.
While, poor mental health can negatively impact your physical health.
And both can lead to emotional issues as well.
Low energy can be a result of a poor diet and a lack of physical activity.
Symptoms of low energy including fatigue and exhaustion, can also be a sign of more serious conditions like heart disease, cancer, diabetes or some other major health concern.
Luckily in most cases, low energy is simply caused by lifestyle factors.
And these lifestyle factors are completely under your control.
Let’s take a look at 5 simple ways you can start to natural ways to boost energy levels starting as quickly as today.
Get More Sleep
We’re all guilty of putting off sleep when we have too much on our plate.
A lack of sleep can leave you feeling lethargic, grumpy, tired, and low in energy.
You’ll want to aim for at least 7 hours of sleep per night, while some people require a little more and others a little less.
Ideally, these 7 hours of sleep should be restful and uninterrupted.
Sleep allows your body to restore and repair the day’s damage.
It also stores your memories from the day and releases hormones that control your metabolism.
After a night of restful and uninterrupted quality sleep, you wake up feeling refreshed, alert, and full of energy.
However, if you are unable to get the recommended number of hours, try winding down from your day with a few relaxing habits before bed.
A relaxing bath, reading a book, or getting into bed a half an hour earlier than usual can set you up for sleep success.
Try to avoid using your phone, computer and other electronic devices before bed.
The use of phones and other screens too close to bedtime has been linked to poor quality sleep, a lack of sleep, and the feeling of constant fatigue throughout the day.
And if stress and worries are keeping you up at night, try meditation or mindfulness practices to help calm your mind.
If however, you find that no matter what you do, you still suffer from low energy throughout the day…
Researchers at the National Institutes of Mental Health found that a 60-minute power nap may help reboot your energy and prevent burnout.
Just be careful with naps…
Sometimes a midday nap can work against you and keep you up at night.
It’s also important to keep your sleep schedule consistent.
Try to go to bed and get up at the same time every day…including weekends.
You can also try moving more or exercising during the day. Exercise can help you sleep, just be careful not to exercise too close to bedtime.
The next natural energy booster…energy booster #2 is to simply…
Drink more Water
Sounds too easy, right?
Keep in mind, your body is made up mostly of water and depending on your age, it could average between 55-75% water.
Naturally, you also lose a lot of water throughout the day too.
That’s why it’s important to stay hydrated, by drinking plenty of water regularly to compensate for this loss.
Feeling tired or exhausted is a common sign of dehydration.
And dehydration can affect your metabolism, brain function and your mood.
The key to staying hydrated is to drink water throughout the day.
Especially after exercise.
Ideally you’ll want to drink eight 8-ounce glasses of water at regular intervals throughout the day.
And while the amount does vary depending on your weight, age, gender, and level of activity.
8 glasses is a good starting point.
Also, keep in mind that you may need more water when the weather is hot.
And if drinking eight 8-ounce glasses of water each day sounds like too much, keep in mind that foods like fruits and vegetables contain water as well.
Which can make it easier to boost your hydration level and hit your target.
If drinking plain water is not your thing, try adding fruits like strawberries, lemons, cucumber, oranges, and even mint to your water for a refreshing boost of flavor.
Another benefit of drinking water is that it keeps you full longer, and flushes out toxins from your body.
With that, let’s talk about natural energy booster #3…
Reduce your stress…
Easier said than done I know…
After all, it’s pretty common for people with busy lives to feel stressed, anxious, or overwhelmed.
Stress is the result of anxiety, which consumes a lot of energy.
When you’re under stress, you struggle to concentrate, your thoughts run wild and you find it difficult to turn your brain off.
Stress can be extremely damaging to your physical and mental health.
Being stressed can also make you feel tired.
Stress-induced emotions like irritability and anger can also consume huge amounts of your energy as well.
Chronic stress may have a negative effect on your energy levels, quality of life, and can cause long-term problems for your heart and blood vessels.
Stress can also disrupt your hormones, cause weight gain and mess with your blood sugar too.
It’s important to note that if you feel like you cannot control your stress and anxiety, you may need to seek medical and psychological support.
With that being said, I highly recommend that you take time out to relax, go for walks, read, listen to music, talk to a friend or relative, join a support group, or anything that you feel will help you better manage your stress.
You can also reduce stress and anxiety with relaxation therapies like meditation, self-hypnosis, yoga, and tai chi.
It doesn’t really matter what you do…what matters is how relaxing the activity makes you feel, and how effective it is at relieving stress and tension.
Now while there may be times when it’s impossible to avoid or remove the causes of stress from your life completely, developing strategies for managing your stress can help increase your energy levels.
Which brings us to natural energy booster #4…
Believe it or not, a MAJOR cause of low energy is inactivity.
Many jobs require sitting all day, while we also sit around at home and watch TV . This leads to a sedentary lifestyle.
Our bodies were made to be used and moved throughout the day, not to sit all day, so when this happens, it often leads to feeling fatigued and zaps our energy.
When you feel like this, getting up and moving your body can feel like the last thing you want to do, but it is beneficial.
Replace sedentary behaviors with active ones such as standing rather than sitting whenever possible, take the stairs instead of the elevator and walk instead of driving short distances to boost your energy levels.
Notably, regular exercise reduces your chance of developing chronic diseases like heart disease, diabetes, and obesity.
Regular exercise also boosts your fat burning hormones and helps to regulate blood sugar.
A brisk 10-minute walk is enough to natural ways to boost energy levels, which could last up to 2 hours.
Try walking daily and you’ll not only increase your energy and stamina but improve your mood as well.
Walking is probably the most accessible and easy activity to do because it doesn’t need training or equipment and you can do it anywhere.
Plus, regular exercise will help you sleep better too.
Finally, natural energy booster #5
Eat less Refined Carbs and Sugar
While refined carbs and sugary snacks are easily accessible and provide you with instant energy.
Food heavy in refined carbs and sugar can leave you feeling tired often because it causes a spike in your blood sugar.
When your blood sugar spikes, it almost immediately drops, which is why you feel drained and want to crash.
Not long after eating refined carbs and sugar, you will crave another quick energy fix, leading to a vicious cycle.
Refined carbs include white bread, white flour, white rice, pizza dough, pasta, pastries, sweet desserts, and many breakfast cereals.
Replace refined carbs with healthier options that are rich in fiber, such as vegetables, fruits, and whole grains.
Fiber is good for your digestive system.
And by adding low-glycemic carbohydrates to your diet as well, such as nuts, legumes, sweet potatoes, oats, and brown rice, you’ll have more sustained energy throughout the day.
Not to mention, eating foods high in sugar may also increase your chances of obesity, diabetes, and heart disease.
Some foods that are high in sugar include sauces, sports drinks, flavored coffees, some breakfast cereal, and soda.
If you’re concerned about the sugar content in anything that you’re eating, always refer to the labels for the total sugar content.
You can also reduce sugar in your diet by eating natural sugary food like fruit with plain unsweetened yogurt, and also substitute fruit for sweetened, processed desserts.
Substitute sugar with a natural sweetener like stevia or monk fruit or add fruit to your cereal instead of sugar.
Try eating dark chocolate instead of milk chocolate products that are high in sugar.
Adding flavors like vanilla, spices, or citrus to your tea, coffee, and even to your oatmeal adds a kick and even the illusion of sweetness.
All of these alternatives are simple changes you can make that will have a big impact on stabilizing your energy.
There you have it, my 5 simple all natural energy tips.
If you have any questions you feel weren’t answered in this video, please drop us a comment and we’ll get right back to you.
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