10 natural ways to boost your energy levels

If you are feeling tired, sluggish, or just generally exhausted these days, then this blog post is for you. Boosting your energy levels doesn’t have to be complicated, expensive or time-consuming. There are many quick and easy natural methods you can use at home that will help restore your stamina in no time.

1. Do some form of exercise every day

Exercise is important no matter what energy level we are currently on. It can be anything from walking to work to doing an hour-long HIIT session at the gym. Long walks outside during work breaks have been proven especially helpful since fresh air does wonders for our mental health.

If you are looking to start a new fitness regime, then perhaps an app could help get you started?

Related: The best apps to start an exercise routine

2. Start your day with lemon water

Lemon juice is a great source of Vitamin C and potassium and can help re-energize the body due to its high levels of antioxidants, which help fight off free radicals that make us tired. Drink a large glass first thing in the morning on an empty stomach for maximum effect. Avoid adding sugar or sweeteners as this cancels out the benefits of drinking it in the first place.

3. Supercharge your breakfast

Start your day with a nutritious breakfast that will supercharge your energy levels for the day ahead. Good breakfast options include eggs, whole grains and fruit to provide a healthy dose of protein, fibre and antioxidants respectively. A healthy breakfast will help regulate blood sugar levels throughout the day leading to balanced moods and increased brainpower! When you wake up hungry it is likely due to your body’s stores being low so feed yourself something nutritious to start your day off right.

4. Eat healthy fats

Eat foods high in healthy fats (such as avocados, coconut oil, nuts and seeds) at least two times per week. These foods are great sources of energy since they provide long-lasting fuel from their fat content rather than quick bursts from processed sugars found in many pre-packaged snacks that cause our blood sugar levels to spike and then drop.

5. Eat foods rich in Vitamin B

These include foods such as leafy greens, bananas and orange juice for an extra energy boost since they help convert protein to fuel (glucose). If you’re not a fan of such foods, try taking a daily vitamin supplement.

6. Drink green tea instead of coffee or sugary sodas

Green tea is extremely beneficial for our health due to its antioxidant content, which will help fight off free radicals making us fatigued. Coffee and sugary drinks have no nutritional value at all and only provide a temporary “pick me up” feeling. Some studies even show drinking caffeine may increase fatigue due to withdrawal symptoms after your body becomes used to its effects. Green tea only contains a third of the amount of caffeine contained in coffee, meaning you can avoid such symptoms due to its lower content.

7. Choose nutrient-rich snacks over empty calorie junk food

Unprocessed, natural foods such as fresh fruits and vegetables are nutrient-dense and give us more sustained power compared to those packed with preservatives, saturated fats and/or artificial flavours.

8. Eat small meals instead of large ones

Eating smaller meals helps balance out our bodies’ blood sugar level and makes us feel better not being too full. Additionally, having a big meal right before bedtime can make us wake up groggy due to low blood sugar in the middle of the night.

9. Choose whole grains over refined carbohydrates

Wholegrain breads and pastas retain more nutrients than their counterparts and with a lower GI, have a slower release of carbohydrates into the blood. They take longer for our bodies to break down, giving us lasting energy instead of a short burst followed by fatigue in just a couple of hours.

10. Limit your alcohol intake

Alcohol is extremely dehydrating which will leave you feeling more tired. Drinking alcohol may also increase fatigue because it disrupts our sleep cycle and could affect your mental health.


Is there a reason for your lack of energy?

There can be many reasons why you are struggling with energy levels, such as nutrient deficiencies or hormonal imbalances. Our energy and fatigue tests assess for common causes of fatigue, including thyroid function, iron and protein levels, diabetes, cholesterol and more.

Energy and fatigue tests