How to Get More Energy Naturally

Table of ContentsView AllTable of ContentsControl StressLighten Your LoadPhysical ExerciseSleepNutrition and HydrationVitamins and SupplementsMindfulness and Relaxation TechniquesSocial Connections

Table of ContentsView All

View All

Table of Contents

Control Stress

Lighten Your Load

Physical Exercise

Sleep

Nutrition and Hydration

Vitamins and Supplements

Mindfulness and Relaxation Techniques

Social Connections

Missing that ol' spring in your step?Not having enough energyto make it through our days with gusto can quickly bring even the best of us down. We need energy for everything we do, so it makes sense that if you’re feeling a little lethargic, nothing seems quite right.

You might have already reached for a cup of coffee, energy drink, or supplement, and realized that with the highs of those can come some lows on the other end.

Fortunately, there are many ways to improve your energy levels naturally. Here is a list of our favorite methods, from how to manage stress, to the role of exercise and even your social life, to help get you back on your feet and feeling fine.

Yes, it’s much easier said than done, we know. Controlling stress takes work, but it’s work that can pay off quickly. “Stress really takes a toll on our energy levels because it requires our minds to focus on the stress-inducing activity and how we can try to manage it rather than using our energy efficiently,” saysDr. Patrice Le Goy.

There are many ways tocontrol stress. Some of our favorite short term ways include getting a hug from a friend, doing some deep breathing, or creating a piece of artwork. For the longer term, we recommend eating a more balanced diet, practicing yoga, and getting support from the people in your life. By consistently integrating these practices into your daily routine, they will become second nature and you may begin to notice your stress dip, and energy levels rise.

This doesn’t mean you should just abandon your responsibilities or anything. Rather, lightening your load is about prioritizing, efficiency, and delegation where possible. “It doesn’t always feel realistic to just drop certain activities, some things just have to get done,” says Le Goy.

“However, maybe there are some people that can help you lighten your load, or different and more efficient ways to complete those tasks that help you improve your energy,” she adds.

Be open to change here, as that can help you find creative solutions you may never have thought of before.

It seems paradoxical, because in order toexerciseyou need the energy to do it, and if you’re feeling low in energy, the last thing you may want to do is exercise. That said, it’s still important!

If you’re feeling too tired for a big workout, opt for a smaller one. Even just putting on your workout gear and doing 20 minutes of stretching is a win, when you feel like your body has little to offer. Start small as needed, and once you notice how the act of exercising improves your energy levels, you’ll have the needed energy for more.

Not getting enough sleep is detrimental to our energy levels.Ensuring that we obtain seven to eight hours nightly will make our days go more smoothly. “Goodsleep hygienegives us the stamina that we need during the day and can help us avoid the dips in energy that take place for many people in the late afternoon,” explains Le Goy.

Eating well and drinking enough water are basic tools for a better life, and when it comes to enhancing your energy levels they can be important there, too.

If you don’t have the right nutrients, and enough of them, your body can’t do the work it needs to perform—and that includes for your brain. Hydration is critical as well.

This doesn’t mean that your diet needs a huge overhaul. Rather, try to focus on adding more fresh foods to your daily life. Snacking on a piece of fruit, and starting your meals with a salad are quick ways to eat better. As far as water goes, getting a water bottle you like and having a goal of refilling it throughout the day is a great place to start.

I Swapped My Morning Coffee for Ginger Shots—Here’s What It Did for My Energy

You can’t have sufficient energy if you don’t have a sufficient amount of nutrients. If you think you might be lacking in some, a doctor can test your levels. If you’re confident that’s not the case, supplements can still help.

Just make sure to always talk to your doctor before starting any new ones.

There are natural remedies that may help with energy, but those are best determined through a consultation with your doctor.—DR. PATRICE LE GOY

There are natural remedies that may help with energy, but those are best determined through a consultation with your doctor.

—DR. PATRICE LE GOY

There are numerous vitamins and supplements that play an important role in our energy levels, and taking them could help to improve yours. These include vitamins B and C, as well as iron, magnesium, and zinc. All have been studied scientifically to show they can enhance energy.

Learning how to help your mind and body relax can make your waking life a more energized one. If you have a hard time getting into the zone on your own, there are plenty of guided options out there.

“Sometimes people avoid meditation because they think they need to do it “perfectly” but there are many tools that can be easily utilized, such as apps,guided meditations, or seeking quiet time outdoors,” says Le Goy. “It is most important that the mindfulness approach(es) you choose are accessible and beneficial for you,” she adds.

Our social lives can energize us, or they can make us feel depleted. It all depends on the relationships we have, how people treat us, and how we respond to them.

“If you have friends or family members that make your conversations all about them and don’t reciprocate, you may notice that you feel really down after being around them,” says Le Goy. “However, if your social interactions are more positive and reciprocal in nature you may find that you feel nurtured and energized after being with those people.”

Sometimes we get so used to our specific social worlds that we aren’t even aware of whether they are giving us energy ortaking it.

It is important to check in with ourselves after spending time with others to determine where we want to spend our time and focus.—DR. PATRICE LE GOY

It is important to check in with ourselves after spending time with others to determine where we want to spend our time and focus.

Takeaways

Having low energy can get you into a slump, but there are plenty of ways out of it. Lifestyle practices can make all the difference!

All of these strategies can help you perk up again. You can try these tips one at a time, or combine them for potentially quicker results. Before long, you will be feeling the benefits of a more energized life.

3 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wender CLA, Manninen M, O’Connor PJ.The effect of chronic exercise on energy and fatigue states: a systematic review and meta-analysis of randomized trials.Front Psychol. 2022;13:907637.Engle-Friedman M.The effects of sleep loss on capacity and effort.Sleep Sci. 2014;7(4):213-224.Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence.Nutrients. 2020;12(1):228.

3 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wender CLA, Manninen M, O’Connor PJ.The effect of chronic exercise on energy and fatigue states: a systematic review and meta-analysis of randomized trials.Front Psychol. 2022;13:907637.Engle-Friedman M.The effects of sleep loss on capacity and effort.Sleep Sci. 2014;7(4):213-224.Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence.Nutrients. 2020;12(1):228.

Wender CLA, Manninen M, O’Connor PJ.The effect of chronic exercise on energy and fatigue states: a systematic review and meta-analysis of randomized trials.Front Psychol. 2022;13:907637.Engle-Friedman M.The effects of sleep loss on capacity and effort.Sleep Sci. 2014;7(4):213-224.Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence.Nutrients. 2020;12(1):228.

Wender CLA, Manninen M, O’Connor PJ.The effect of chronic exercise on energy and fatigue states: a systematic review and meta-analysis of randomized trials.Front Psychol. 2022;13:907637.

Engle-Friedman M.The effects of sleep loss on capacity and effort.Sleep Sci. 2014;7(4):213-224.

Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence.Nutrients. 2020;12(1):228.

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