We have all had spells of tiredness and fatigue at odd times during the day. Feeling fatigued and burnout severely hampers our productivity.
While it is natural to feel tired after a hard day’s work, feeling drained of energy even as the day has barely started is not right.
In today’s era of stressful lives, we are often overworked and overwhelmed. We barely find the time and energy to get through each of the day’s tasks. Being charged and full of energy is essential to tackle the challenges of life every day.
Fortunately, conserving and building up energy is possible and requires no external technique. Minor modifications in our diets, lifestyles and daily routines can significantly boost our energy levels and make us better equipped to handle the day’s tasks.
There are natural methods to boost energy that works for most people. Let us discuss these natural methods one by one.
9 Tips to Boost Energy Naturally
1. A Healthy & Nutritious Diet
Of course, the importance of being well-fed cannot be underplayed. The first step to starting the day right is to have a healthy and adequate breakfast.
There is a reason why we always hear our elders telling us not to skip breakfast. Breakfast is indeed the most important meal of the day. It sets the tone for how the rest of the day would go.
A healthy breakfast helps regulate your blood sugar levels and provides the necessary vitamins and minerals for the rest of the day. It also makes you control your weight gain while a bad breakfast messes up your metabolism.
Breakfasts should be rich in carbohydrates, proteins, fibres, and healthy fat. They should have a low sugar load. Also, there are numerous options to prepare your breakfast to add variety.
Throughout the day, one must consume healthy, energy-giving foods and avoid snacking on junk foods. Nuts, salads, sprouts, dry fruits etc. are all good snacking options.
Be sure to take regular meals and not starve yourself. Working while starving is a sure way to drain yourself of all energy.
A balanced diet goes a long way in maintaining the health, fitness, and energy levels of a body.
2. Adequate Hydration
Water makes up about 50 to 70% of our body weight, and everything in our body right down to a single cell needs water to function.
Water is necessary to rid the body of waste material, regulate our temperature, help lubricate our joints and to protect sensitive tissues.
Lack of adequate water can cause dehydration, and being even mildly dehydrated can make us feel tired and lethargic. The rule of drinking at least 8 glasses of water a day is reasonable and achievable.
Being dehydrated can not only lower our energy levels but also cause many problems. It can lead to a fall in blood pressure and cause dizziness and blackouts.
An easy indicator of whether you are taking sufficient water or not is the color of your urine. If it is almost colorless, it means your water intake is good enough. Increase your water intake if urine is dark yellow or causes burning.
3. The Importance Of Physical Exercise
Living an inactive life is an invitation to all forms of problems and diseases. Be it indigestion, high blood pressure, diabetes mellitus, obesity or even joint troubles, physical activity is essential to avoid such problems.
Exercise also helps to improve our energy levels. Paradoxically, the more you keep your body moving, the more energetic you feel. On the other hand, being inactive slows down our metabolism and keeps us feeling sluggish and lethargic.
Regular physical activity, even if not very strenuous, can help improve our energy levels and maintain fitness. Activities like jogging, cycling, walking, aerobics, dancing, or other forms of mild exercises are helpful.
Exercise also helps to release chemicals known as endorphins, which help in relieving pain or stress.
Exercise helps improve circulation, improves oxygenation, and revitalizes the body.
4. Sufficient Sleep & Sleep Hygiene
We often underestimate the virtues of a good night’s sleep. Not only does sufficient sleep help to recover from the fatigue and energy loss incurred during a hectic day, but sleep is also the time when the body carries out vital repair work.
Sleep helps the body tissues to heal and recover and promotes health. Disrupted sleep can not only lead to fatigue and lethargy, but it also aggravates mental health problems, anxiety, and worry. Loss of sleep can cause irritability as well.
To get a good night’s sleep, it is essential to practice sleep hygiene. Sleep hygiene is a habit of healthy practices that enable one to have a good night’s sleep.
It includes fixing a time for sleep, restricting screen time before sleep, exercising lightly before sleep (or meditating), changing into comfortable clothes, and making our bedrooms friendly for asleep.
Practising such healthy habits can make us feel energized and refreshed after a good night’s sleep.
5. Fostering Healthy Relationships
A fulfilling emotional and social life make us feel excited and invested in our lives. We tend to become a better version of ourselves when we foster healthy and worthy relationships with people we care about.
This is manifested not only in our mental sphere but in our physical health as well. Worries, loneliness, and anxiety can drain the energy out of our body and make us listless and sluggish.
Our health and energy improve when we have people in our lives to look forward to.
It is essential to develop and maintain healthy relationships with our peers, neighbours, and people in our social circle. Our families are also strong motivational factors that help maintain our emotional and physical health.
Keeping aside time to spend with loved ones can help unwind after a busy schedule and to feel refreshed and energetic.
6. Yoga, Meditation & Our Stress Levels
As discussed above, anxiety and worry tend to drain the energy out of our body. Practising yoga regularly and engaging in mindful meditation help to overcome the overwhelming stress of everyday life.
This way these practices help boost energy levels and promote relaxation. Studies have found that people who regularly take part in yoga and meditation have a better immune system and are able to manage stress more calmly and efficiently than those who do not practice mindfulness techniques.
Yoga and meditation are also proven to improve the symptoms of anxiety and depression. These practices also help in improving sleep, energy levels and physical health in general.
7. Cutting Down On Caffeine, Nicotine & Stimulants
Our energy levels are also drained by certain harmful habits that we indulge in. A high intake of caffeine is a common culprit here.
Although the immediate effect of coffee is to boost our energy and revitalize us, as the effects of the caffeine wear off, we tend to feel even more tired and drained out.
In the long run, a dependence is formed on the high induced by taking coffee and the quantity taken is also increased. When the effects drain off, we feel more fatigued and tired.
The effects of nicotine are similar. Cigarette smoking, being harmful to our body in almost all spheres and to all the organ systems, also zaps us of our energy levels and leads to exhaustion and lowered vitality in time.
Although the person feels revitalized for a while after a cigarette, soon the energy levels plummet lower. This is a vicious circle to get trapped in.
Cutting down on stimulants like caffeine and nicotine can significantly improve our energy levels and health.
8. Ruling Out Health Conditions That May Be Draining Your Energy
Certain health conditions are responsible for draining our energy as they progress unchecked. Sometimes, we may be unaware of some underlying illnesses that may make us feel fatigued as the day progresses.
Anemia is a quite common condition. Anemia is not a disease in itself but is a state of low hemoglobin or lack of red blood cells. It may occur due to iron deficiency or various other factors.
This lack of red blood cells or hemoglobin reduces the oxygenation that our body cells receive and hence we feel tired, drained, and fatigued even at slight exertion.
Chronic diseases like diabetes mellitus, tuberculosis, thyroid derangements, and many other illnesses are responsible for draining our energy and making us feel exhausted.
If you feel that you are persistently low on energy despite taking an adequate diet and rest, a visit to your physician can help rule out, diagnose, and treat such chronic conditions.
9. Taking The Help Of Herbal Supplements To Boost Energy
Herbal supplements are another natural method to boost your energy levels and keep yourself refreshed through the day.
Herbal supplements are popular as they help in boosting immunity, providing stamina and vitality, and supplementing the treatment of various diseases.
Herbal supplements make use of natural herbs as their raw materials, and when taken regularly can help in improving health and fitness.
There are many herbs known in India specifically for improving the energy and vitality of a person. Some of these are:
- Ginseng: Ginseng is well-known for its ability to boost energy and immunity. It supports brain function, improves mental alertness, and enhances concentration.
- Bacopa Monnieri: This herb is helpful in improving mental focus, fighting sleep troubles, and enhancing memory. It provides energy and vitality and works on both the physical and the mental spheres of a person.
- Ashwagandha: Ashwagandha is also well known for its energy and immune-boosting properties. It has been known to improve not only sleep quality and brain function but also the overall quality of life. It helps sharpen attention and concentration and is also rich in antioxidants. People who take ashwagandha regularly claim to have higher energy levels and better work performance. Ashwagandha also helps to manage stress and tackle the symptoms of depression and anxiety.
- Gotu Kola (Centella Asiatica): This herb has also proved its merit in various studies in enhancing energy and vitality. It is known to improve mood and enhance focus. Research has shown its ability in enhancing physical strength as well as memory.
- Shilajit: This is a well-known antioxidant and anti-inflammatory that has been seen to improve the symptoms of chronic fatigue syndrome. Shilajit is rich in iron and can help to enhance energy, immunity, and vitality.
Most of these herbs are used in one combination or other to make herbal supplements capable of enhancing energy. These are sold as energy-enhancing capsules or as natural multivitamins to improve health.
Remember that the best natural multivitamin is one that can provide you with the best benefits suited to you and at risk of no side effects.