Energetic man jumping over a step.

10 Best Ways to Boost Energy Naturally

We've all felt that drain of energy right when we need it most. Sometimes it's the mid-day slump, but for some people, it can begin much earlier in the day and last much longer. It's all too familiar but most unwelcomed. The subject of energy is being discussed everywhere, and more and more products and supplements promise to provide us all the energy we need. But so many of these are not good for us, and some are just ineffective. So how do we get the energy we need? Read on to find ten simple ways to boost energy naturally. 

Related: L-Theanine and Caffeine: A One-Two Punch of Energy

10 Best Ways to Boost Your Energy

So, you've got lots to do and need the energy to do it. Here are 10 of the best ways to boost your energy naturally. 

1. Take a Walk

Yes, take a walk. It might be the last thing you want to do when you're feeling energetically low is to exert more energy, but taking a walk can be just the thing to reboot your body. The change of scenery, fresh air, and change in activity all conspire to help you feel energetic again. 

A brisk 10-minute walk can so increase your energy that you'll still feel good two hours later. Further, being consistent with a daily 10-minute walk can improve energy and mood overall. 

2. Up Your Magnesium Intake

Did you know that your body must have magnesium for over 300 enzyme-related processes? So when you're deficient in this essential mineral, your energy levels will plummet. The recommended daily amount for men is 420 mg and 320 mg for women

If taking a magnesium supplement isn't for you, then eat more of these magnesium-rich foods:

  • Almonds
  • Spinach
  • Peanuts
  • Black Beans
  • Avocado
  • Brown Rice
  • Potatoes with skin

Magnesium supports muscle and nerve function, helps your immune system, and regulates your blood pressure. So, in addition to upping your energy, ensuring you get all the magnesium you need may also provide greater health overall. 

Related: 5 Habits that Improve Cognitive Function

3. Take a Power Nap

Of all the tips we share, this one is the most intuitive. When you feel tired, take a nap. But for a power nap to rejuvenate you, you must do it correctly. Depending on your lifestyle, a mid-day nap is ideal, as that's usually when the slump hits you. When we use the term power nap, it generally means a 10-minute nap. But other research says that a 90-minute nap might have extensive benefits

Know yourself. If 10 minutes of downtime works for you, then let it work for you consistently. But if you're still sluggish after only 10 minutes and 90 minutes doesn't disturb your sleep at night, go with that - or find a happy medium.  

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An energetic person dancing in front of a yellow background.


4. Reduce Your Stress

You might think that feeling anxious about things can keep you on your toes, but it can have the opposite effect. Stress uses up all that energy you need for other things. Feeling stressed will leave you feeling tired in body and mind. So, if you've been stressed, deal with it and any other exhausting emotions you're feeling. Find ways to reduce your stress and manage your feelings for a healthier, more energetic you. 

5. Eat Less Sugar and More Complex Carbs

Eating less sugar and more complex carbs isn't about weight management; it's about keeping your blood sugar level so your energy can be consistent. Sugary foods and simple carbs will cause your blood sugar to spike, which gives you a great burst of energy. But that energy quickly drops, leaving you with less energy than you had in the first place.

Complex carbs like whole grains give you a slow release of energy throughout the day. So you may not be jumping over hurdles, but you also won't fall asleep during the conference call in the office. Eating this way will give you energy right to the end of the day.  

6. Have a Coffee

Yes, we said these were natural energy boosters, but responsible coffee consumption can be a safe way to stay energetic. Caffeine is a stimulant, so it doesn't actually give you energy. But if you aren't too sensitive to it, caffeine can give you a boost right when you need it. Don't drink it too often or too late in the afternoon, so it doesn't hinder your sleep

7. Don't Skip Meals

In a world of diet culture, it's hard not to look at food as an enemy. But skipping meals robs your body of much-needed nutrition and energy. If you want a consistent flow of energy throughout the day, have a good breakfast soon after waking, followed by a healthy lunch and dinner. 

8. Stay Hydrated

Believe it or not, there are times when you think you're tired, but all you really need is a glass of water. Truth. Your body relies on water for many of its functions, that even slight dehydration can shut you down. You'll lose energy and focus, and you may even feel unwell. The good news is, you're probably just thirsty!

9. Have a Snack

A healthy snack can give your body the energy it needs. Ideally, a snack containing protein, healthy fat, and some fiber will do your body (and your energy level) well. Something like peanut butter on a whole-wheat cracker can get you back in the game. 

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10. Check Your Thyroid and Blood Cell Count

Your energy slump may be a sign of a more significant condition. If your thyroid is under-performing or if you're anemic (low red blood cell count), you can experience chronic low energy. A blood test can verify if either of these is your problem. And you'll be happy to know that these are not difficult situations to remedy.  

Related: Drinks for Brain Power: 10 Brain-Boosting Drinks 

Final Thought

For most of us, low energy is something we can't afford. Try the ways we've shown you to boost your energy. If nothing seems to work, consider that there may be a bigger problem and visit your doctor.

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