Low Energy Levels: Natural Ways to Increase Them for Steady Non-Stop All Day Energy!
Blog At-A-Glance I Read Time: 5-7 minutes
Low energy levels can significantly impact our daily lives, making it difficult to perform tasks efficiently and enjoy life to the fullest. Fatigue and sluggishness can arise from various factors such as poor sleep, lack of physical activity, unhealthy diet, vitamin & mineral deficiencies, high stress levels, and underlying health conditions. Fortunately, there are natural ways to improve energy levels and regain vitality. In this blog, we will explore 9 effective tips to boost energy naturally.
Prioritize Sleep Quality
Adequate & restful sleep is crucial for restoring energy levels and maintaining overall well-being. During sleep, the body repairs and rejuvenates itself, preparing for the next day. To improve sleep quality, establish a consistent sleep schedule by going to bed and waking up at the same time each day. Create a relaxing bedtime routine, which may include activities such as reading, taking a warm bath, or practicing relaxation techniques. Ensure a comfortable sleep environment by keeping your bedroom cool, quiet, and dark. Avoid caffeine and electronic devices close to bedtime, as they can interfere with sleep quality. Don't forget to take advantage of the available sleep tracking technology such as Oura Ring and healthtracker watches that can track total sleep, restfulness, REM sleep, & deep sleep.
Eat Nutrient Dense Foods
Eating a nutritious and well-balanced diet is vital for sustaining energy levels throughout the day. Include a variety of whole foods in your meals, such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These provide essential nutrients that support energy production and overall health. Avoid excessive consumption of refined sugars and processed foods, as they can lead to energy crashes and fluctuations in blood sugar levels. Instead, opt for complex carbohydrates, which provide a steady release of energy. Try portioning your plate for healty eating: 1/2 Veggies/Salad, 1/4 Protein & Healthy Fat, 1/4 Carbohydrate
Limit Caffeine Intake
While caffeine can provide a temporary energy boost and has been shown to have health benefits, excessive consumption can lead to energy crashes and disrupt sleep patterns. Limit your caffeine intake and be mindful of its effects on your energy levels and sleep quality. Opt for herbal teas - green tea and matcha tea are great health boosting options - or decaffeinated beverages as alternatives. If you rely on caffeine for an energy boost, consider gradually reducing your intake to avoid withdrawal symptoms. Also, if you are able to consistantly apply the other tips in this article to your daily routine, you'll find that you will rely on caffeine less and less to get through the day.
Dehydration can contribute to feelings of fatigue and low energy. It's important to stay properly hydrated throughout the day. Make it a habit to drink water regularly and carry a water bottle with you as a reminder. Keep in mind that if you are drinking water only, you may not be as hydrated as you think. Optimal hydration comes from maintaining proper levels of electrolyte minerals including Sodium, Potassium, Magnesium, & Calcium - these are considered macro minerals. Consider using products such as LMNT or Re-Lyte to take your hydration to the next level! Additionally, consuming hydrating foods like watermelon, cucumber, and citrus fruits can contribute to your overall hydration.
Practice Mindfulness & Relaxation
High levels of stress can drain energy, rob you of important vitamins & minerals, and play a big role in feelings of fatigue. Incorporating mindfulness practices into your daily routine can improve overall well-being & energy levels. Mindfulness involves being fully present in the moment and non-judgmentally observing your thoughts, feelings, and sensations. Explore activities that help you relax and reduce stress, such as spending time with people in your life that energize you, meditation, deep breathing exercises, yoga, or engaging in hobbies you enjoy. Prioritize self-care and create a balance between work, personal life, and leisure activities. Be sure to reach out to a trusted family member or friend or even consider seeking support from a therapist or counselor if stress becomes overwhelming.
Engage in Regular Exercise
Regular physical activity is one of the most effective ways to boost energy levels. Exercise enhances blood circulation, increases oxygen flow to the muscles, and promotes the release of endorphins, which are natural mood-boosting chemicals. Engaging in aerobic exercises such as walking, jogging, swimming, or cycling can help improve cardiovascular health and increase stamina. Strength training exercises, such as lifting weights or practicing yoga, can enhance muscle strength and endurance. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week. Stay mindful througout the day about how much you are moving. Set your phone or healthtracker to remind you once per hour to get up from your desk to take a 5 minute walk, do some stairs, or even get on a rebounder!
Get Sunlight & Fresh Air
Sunlight and fresh air are WAY overlooked factors in boosting energy levels. Spending time outdoors exposes you to natural light, which helps regulate circadian rhythms and supports healthy sleep patterns. Additionally, fresh air can improve oxygen intake, enhance alertness, and rejuvenate the mind and body. Take regular breaks to go outside, whether it's a short walk during a work break or spending time in nature on weekends. Depending on where you live and what time of the year it is, aim to soak up some sun for 15-30 minutes - 1st thing in the morning or by late morning is the best. Try to expose as much of your body to the sun as you can.
Optimize Vitamin Levels
Before stocking up your kitchen counter with lots of supplements in an effort to optimize your vitamin levels, we recomend that you get some testing done. Our mottos are Test, Don't Guess and You Can't Improve what you Don't Measure! We recommend considering working with InsideTracker to get a baseline measurement of 45+ biomarkers. Their AI-powered platform analyzes data from blood, DNA, lifestyle, and wearable fitness trackers to give you a real-time, holistic snapshot of your health & wellness. It turns your body's data into meaningful insights and customized daily action plans. Certain vitamins and minerals play a vital role in energy production and metabolism. Ensure your diet includes foods rich in B vitamins, iron, magnesium, and vitamin C. B vitamins, found in whole grains, legumes, and leafy greens, help convert food into energy and support the function of the nervous system. Iron, present in shellfish, liver, red meat, spinach, and lentils, is essential for transporting oxygen to the cells. Magnesium, found in nuts, seeds, and dark chocolate, is involved in energy production at the cellular level. Vitamin C, present in citrus fruits, berries, and bell peppers, supports the absorption of iron and acts as an antioxidant.
Optimize Trace & Ultra Trace Minerals
- “In the absence of minerals, vitamins are useless." - Dr. Charles Northern, researcher and MD
- "Minerals are the spark plugs of life, and without them, the body cannot function properly." - Dr. Gary Price Todd
- “You can trace every sickness, disease and ailment to a mineral deficiency.” - Two-time Nobel Prize Winner Dr. Linus Pauling
Pretty powerful quotes right! So, if minerals are so important where do we get them from? In the Stay Hydrated section above we mentioned a couple of products that can help you optimize your macro minerals. And, in this section we are going to talk about trace & ultra trace minerals. One amazing product - which you'll now wonder why you've never heard of it - offers over 70 organic, plant-based trace & ultra trace minerals is called Fulvic Minerals. Fulvic minerals are plant-based, nano-sized molecules formed over thousands of years from biodegraded plants. This natural electrolyte has the unique ability to both carry 60 times its weight in nutrients into the cell as well as bind to & remove toxins from the body. By enhancing cellular energy production and reducing oxidative stress, fulvic minerals may contribute to increased energy and vitality. Over the past 100 years, industrial farming methods in North America have caused an estimated 85% depletion of minerals in the soil. This has created a need to supplement with fulvic minerals to help ensure proper daily nutrient absorption, healthy cellular function, and detoxification which all play an important role in your energy levels. The 2oz Daily Minerals by Healthspan Holistic is the perfect blend of both fulvic and humic minerals which means you are getting powerful nutrient boosting & detoxificaton benefits.
Low energy levels can hinder productivity and enjoyment of daily life, but by incorporating natural strategies such as prioritizing sleep, eating nutrient dense foods, staying hydrated, practicing mindfulness & relaxation, engaging in regular exercise, getting sufficient sunlight & fresh air, and optimzing your vitamin & mineral levels, it is 100% possible to naturally improve energy levels and overall well-being. Remember that everyone is unique, and it may take time to find the combination of strategies that work best for you. Learn more about InsideTracker and/or consult with a functional medicine doctor, a naturopathic doctor, or a health coach for personalized advice and guidance.
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