How to boost energy levels naturally?
If you constantly feel tired, you might be looking for natural energy boosters to help you battle daily fatigue. While many of us rely on caffeine or sugar to give ourselves a quick boost, many other ways to naturally improve your energy levels won’t leave you feeling worse once the effects wear off.
Below, we delve into some of the best ways to improve your energy levels, from energy-boosting foods to prioritising your sleep.
What can I do to boost my energy levels?
If you’re struggling to get through the day without feeling completely worn out, you can make plenty of simple changes to your daily routine to help raise energy levels. Below, we share some of the most effective ways to naturally get a boost in energy:
Prioritise sleep
Prioritising sleep is one of the best ways to improve energy levels. Although individual sleep needs vary, it is recommended that adults get at least seven hours of sleep per night to ensure they wake up feeling refreshed and to support their overall health.
Not getting enough sleep or not getting enough quality sleep can drain your energy levels and leave you feeling lethargic, irritable and tired the next day. While a lack of sleep for a prolonged period can affect your immune system and overall health.
To ensure that a lack of sleep isn’t causing you to feel fatigued, try to set a sleep schedule with a regular bedtime and waking-up time every day. It’s also a good idea to have a wind down routine to help you relax at the end of the day, whether that’s taking a bath, reading a book or journaling.
You can find out more about how sleep is vital in our guide to ‘Why is sleep important?’
Improve your diet
Sometimes, feelings of sluggishness are related to diet, so changing your eating habits can be beneficial.
Choosing nutritious foods can help ensure your body has all the necessary vitamins and minerals to function at its best. Conversely, eating lots of processed foods high in sugar and fat can negatively impact your energy levels, leading to energy crashes and impacting your overall well-being. It’s also important to make sure you’re eating enough to fuel your day.
The best energy-boosting foods are slow-release complex carbohydrates as these will help keep your energy levels stable throughout the day. This can include food such as:
- Oats
- Quinoa
- Sweet potatoes
- Nuts
- Brown rice
- Beans
Reduce stress
Stress can affect your energy levels as well as taking its toll on your physical and mental health, so it’s important to manage your stress levels effectively.
Potential causes of stress include:
- Everyday pressures of responsibilities at work, school or home
- Sudden stressful life events, like losing your job, the death of a loved one or going through a breakup
- Experiencing trauma
Although it is virtually impossible to remove all sources of stress from your life, there are steps you can take to help reduce your stress levels and in turn help raise your energy levels. Simple strategies like going for a walk, making a short period of time to relax or do something you enjoy every day, or practising mindfulness techniques can all help to reduce feelings of stress and anxiety.
Stay active
When you feel fatigued all the time, the last thing you may feel like doing is exercising, but this is an effective way to naturally boost your energy. You don’t have to do anything too high-intensity; a brisk walk, yoga session, or swim can all help boost your energy levels and leave you with a sense of accomplishment.
Reduce alcohol consumption
Although alcohol can have a sedative effect that makes you feel drowsier and helps you get to sleep, it also reduces the overall quality of sleep. So, if you’re constantly feeling tired all the time, it’s a good idea to avoid alcohol and see if this could be a factor in your lack of energy.
Quit smoking
Smoking not only increases your risk of numerous chronic health conditions, but it can also reduce the efficiency of your lungs. Over time, this can reduce the amount of oxygen your body can transport and make you feel tired more easily. As a result, quitting smoking is an effective way to improve energy levels.
For the best chance of quitting for good, it’s best to seek support from a healthcare professional who can advise you on the options that may work best for you.
Stay hydrated
Dehydration can have a huge impact on your brain function, mood and energy levels, so staying well-hydrated throughout the day is important for your general wellbeing.
Generally, it is recommended that adults consume around 6-8 glasses of liquid per day. However, you should avoid high-sugar, fizzy or caffeinated drinks that can cause your energy levels to crash throughout the day. Instead opt for water, herbal teas or decaffeinated hot drinks, like tea or coffee.
Limit sugar intake
Although sugar can give you a short-term energy boost, its effects wear off very quickly and can leave you feeling more tired than before. For this reason, it’s best to avoid high-sugar foods and instead opt for nuts and dried fruit or fresh berries if you are looking for the best energy-boosting foods.
Underlying causes of fatigue
If you have tried our top tips for naturally boosting your energy levels but are still experiencing feelings of unexplained fatigue, your tiredness may be due to an underlying medical cause, such as a hormone imbalance or iron deficiency.
If this is the case, you may need to get your energy levels checked to help determine the cause of your tiredness and start any necessary treatment to help you feel more energised.
How can I check my energy levels?
At Bluecrest Wellness, our Core Vitamins or Advanced Nutrients and Vitamins Profiles provide a targeted assessment of key nutrients that support energy production, metabolism, immune health and overall wellbeing. These profiles measure important markers such as vitamin D, B12, folate, iron, magnesium and zinc, giving you insights into whether deficiencies or imbalances could be contributing to persistent fatigue or low energy.
We recommend these profiles for adults who are experiencing unexplained tiredness and want a clearer understanding of how their nutrient levels may be affecting their daily energy and overall health.
Appointments are quick, convenient and clinic-based, and you’ll receive a personalised Results Report explaining each reading in plain, easy-to-understand language. Every result is flagged green, amber or red, making it simple to see any areas that may require attention. With our links to leading UK laboratories, you can trust that your results are fast, accurate, and fully accredited.
Need help? Call free on 0800 652 2183 to speak to one of our team.
Anna Jones
Chief Nursing Officer, Bluecrest
