If you struggle with low energy levels, then you’re probably wondering what you can do to boost your energy. The best way to boost your energy when tired is to opt for natural energy boosters, as these will have you feeling great without any artificial nasties.
If you’re wondering what the best foods that are natural energy boosters are for you, then we’re here to help. We’ve rounded up the very best options for you, to help your energy levels soar.
Try out a few of these, and you’ll be feeling like a new woman in no time. The best part is that they’re all super easy swaps to make, so you don’t even have to make any drastic changes. Now, let’s get stuck in!
1. Drink More Water
We all know that water is essential for keeping us alive. So why wouldn’t it be a natural energy booster, too? You’ll be pleased to hear, that water is great for boosting your energy levels!
One of the main symptoms of dehydration is tiredness, which can show up as low energy. Dehydration can also affect your focus, as well as causing other physical issues such as weak muscles and an increased risk of infection.
Water makes up about 60% of the human body, so it’s pretty essential to hydrate to keep everything functioning as it should. Drink more water, and you’ll start to feel more energised, trust us!
So, to summarise, how exactly does water give you energy? It helps to prevent dehydration, and tiredness is a symptom of dehydration.
This means that by preventing dehydration, you’re preventing the fatigue that comes with it, and so you’re helping to boost your energy levels. It really is that easy!
2. Frequent Exercise
When you’re feeling tired, exercise is probably the last thing on your mind. Trust us, though, it’s one of the best ways to boost your energy when tired.
Exercise helps your body to produce more mitochondria in the muscle cells. Mitochondria create energy from the glucose you consume and the oxygen you breathe, so having more of them boosts your energy.
Exercise also helps to increase your heart rate, as well as your use of oxygen. This helps your cardiovascular system to function properly, which in turn boosts your overall energy levels. Another reason why we've always wondered how there could even be a question on whether women should lift weights.
So exercising produces more mitochondria, which helps to produce more energy. It also improves your cardiovascular fitness, so you’ll feel more energised because your body will be functioning more efficiently. Overall, it's one of the best natural energy boosters.
All of a sudden it doesn’t sound like such a bad idea to go on a jog, does it? Find an exercise you love and get ready to see your energy levels soar!
3. Eat More Fruit & Veg
A nutritious and balanced diet is key to boosting your energy. Fruit and veg is an important part of any healthy diet, so it’s essential to ensure that you’re getting enough. It can also help with mental fatigue and any brain fog symptom.
Fruits such as avocados are full of healthy fats, helping them to act as natural energy boosters. Bananas are another great fruit to reach for if you want to boost your energy, as they’re packed with potassium. Potassium is associated with increasing energy levels, so it’s the perfect option!
When it comes to veg, some of the most energy-boosting options are leafy green vegetables. Spinach, kale and cabbage are a great starting point, and they’re easy to mix into your regular meals. Leafy green veg is packed with natural energy boosters including magnesium, potassium and more, so you’ll be feeling energetic in no time. You can also try a range of other foods that help in this regard.
4. Cold Showers
If you struggle to feel alert in the mornings, then a cold shower is a great solution. Cold showers have been found to boost alertness, and so they’re a great way to energise yourself in the morning.
Cold water sends electrical signals to the brain. Those signals basically startle your body into a state of increased alertness and energy, which is just what you want! The cold water also releases endorphins in the body, which will make you feel optimistic. What’s not to love?
We know a cold shower might sound daunting at first, but trust us, the benefits will make it worth it. Just flick the tap over to cold for a minute or so if you can’t face a full cold shower yet. You’ll soon get used to it!
5. Eat Breakfast
When it comes to boosting your energy, one of the best ways to do it is by making sure you eat a nutritious breakfast. Pack your breakfast full of foods that are natural energy boosters, and you’ll see results in no time.
Studies have shown that eating breakfast helps to boost your energy levels, as well as improving your short term concentration. Opt for foods with a high fibre content, such as wholemeal cereal, in order to avoid a mid-morning crash.
Another great breakfast is a vegan protein powder that’s packed full of multivitamins for women. This is a particularly good option if you’re in a rush, as you can enjoy it on the go. What’s not to love?
6. Better Sleep
Of course, one of the best natural energy boosters is a simple good night’s sleep. It's also perfect for those of you wondering how to focus when studying. We all have nights where we struggle to get to sleep, so we all know how much it impacts our energy the next day. So, how can we get a better night’s sleep?
Start by establishing a consistent daily routine. Go to bed at the same time every day, and try and wake up at the same time each day. Avoid afternoon naps, too, as they can make it harder to fall asleep at bedtime.
It can also be helpful to create a relaxing sleep environment. Try to sleep in complete darkness if possible - consider wearing an eye mask if your bedroom has a lot of light pollution. Reduce noise where you can, and try to keep temperatures on the cooler end, to ensure you can sleep comfortably.
And, of course, the golden rule of improving your sleep is to avoid screens before bedtime. In the hour before you go to sleep, try and read or meditate instead. You’ll be surprised at the difference it will make!
So, to summarise, in order to get a better night’s sleep, you need to start with a consistent sleep schedule. You also need to go about creating a relaxing environment to sleep in, and make sure you’re avoiding screens before you sleep. It really is that simple!
7. Drink Less Alcohol
This may come as a surprise, but alcohol can actually negatively affect your body’s energy levels. Alcohol consumptions decreases your levels of natural stimulants such as dopamine and serotonin, which are responsible for your energy levels and mood regulation. If these stimulants are lacking, you will start to feel exhausted.
If you struggle to avoid alcohol in social situations, then you’re going to want to find an alternative that you enjoy. Experiment with a few different non-alcoholic options, and see which one is the best replacement for you. Or, if you still want to enjoy a drink with friends, then go for it, but just stop drinking sooner!
By consuming less alcohol, you’ll see a notable improvement in your energy levels and mood. So rather than having five or six glasses of wine, stick to just one or two. Your body will thank you for it!
8. Avoid Napping
As we know, a good night’s sleep is crucial to boosting your energy levels. And one of the biggest factors that can affect your sleep is napping during the daytime.
Napping can start a never-ending vicious cycle of making it harder to fall asleep at night, meaning you have to sleep during the day to catch up on sleep. Naps can also make you feel groggy when you wake up, which can affect your energy levels further.
So, if you want to sleep better and boost your energy, one way to help yourself out is by avoiding naps. You may feel tired during the day at first, but as your sleep routine settles, you’ll start to feel a lot more energise, trust us!
9. Avoid Caffeinated Drinks
Now, given that caffeine gives us a burst of energy, it might sound counter-productive to avoid caffeinated drinks in order to boost your energy. But reducing your caffeine intake is actually one of the best things you can do to naturally boost your energy.
Caffeine can cause an energy crash in the hours after you’ve consumed it. This, in turn, can make you feel exhausted, irritable and unable to concentrate. Which is exactly what you’re trying to avoid, right?
It may seem like an impossible task to give up caffeinated drinks, but the good news is, there are plenty of alternatives to coffee out there. One of the best ways to get that energy boost without the caffeine is with a vegan protein powder like jrny. It’s packed with all the vitamins you need, and so it is a great solution to low energy levels. Give it a go, and you’ll soon realise you don’t miss caffeine at all!
10. B Vitamins
Almost every cell in our bodies uses vitamin B12, which helps to convert fats and proteins into energy. This means that by upping our vitamin B intake, especially B12 and B6, we are also helping to increase our energy levels.
Without B vitamins, your body will see lower energy levels, which can lead to feeling tired all the time as they help the body to use nutrients for fuel. So if you’ve noticed that you’re suffering from low energy levels, it may be worth looking at your vitamin B intake.
One great way to increase your vitamin B intake is to take multivitamins for women. A good multivitamin will ensure that your main vitamins are ticked off, and that includes the essential vitamin B. Give a supplement like jrny a go, and you’ll soon see the benefits!
11. Eat Chia Seeds
Chia seeds are one of our favourite natural energy boosters. They contain magnesium, which can help to reduce fatigue as it converts your food into energy, thus making you feel more energised.
These tiny seeds pack a big punch, thanks to a great combination of nutrients. They’ve got a winning mix of protein, fibre and fats, as well as being low in carbs, so they won’t cause spikes in blood sugar, which is great.
If you want to incorporate more chia seeds into your diet, it couldn’t be easier. Mix them into your morning granola for a morning energy boost, or reach for a protein bar that packs them in. They’re delicious, so you shouldn’t find it too hard to learn to love them!
12. Eat More Nuts
Nuts are one of the best natural energy boosters around, and it helps that they’re super tasty. A lot of nuts contain an energising blend of proteins, fats and carbs, which helps to provide the body with energy throughout the day.
Nuts are high in energy thanks to their high fat content, which, in the majority of nuts is mainly unsaturated fat. This means they’re also a reasonably healthy snack to reach for, so they’re great if you need an energy boost throughout the day!
Macadamias and almonds are two of the best nuts for a quick energy boost. Mix them into your porridge, or eat them on their own. They’re also delicious coated in yoghurt, so why not give that a try to mix it up a bit?
13. Try A Standing Desk
Standing desks are all the rage at the moment, ever since the transition to working from home. The good news is, they’re also thought to have a positive impact on our energy levels, so there’s plenty of reason to invest in one!
They can be of particular help to those with particular conditions, such as ADHD. On that note, if you're wondering, here's what symptoms of ADHD you can expect to find in adults.
Studies have shown that 87% of those who use standing desks experience increased energy levels throughout the day. Participants using standing desks have also reported lower levels of stress and fatigue than those who remain seated throughout the day.
Standing throughout the day encourages us to make small movements, which helps us to stay awake and engaged. So, if you’re struggling with low energy levels throughout the day, consider spending a period of time each day at a standing desk. You’ll be surprised at the good it does!
14. Control Stress
Prolonged periods of stress can cause fatigue and disrupted sleep, which in turn can lead to low energy levels in females. A recent study suggested that fatigue is significantly linked to work-related stress, so it’s important that we try and control stress where possible.
So, how do we control stress? One good way is to talk to a trusted friend or family member when you’re feeling stressed. Often by talking through a problem with someone you trust, a weight will lift off your shoulders. As they say, a problem shared, is a problem halved!
Another great way to control stress is through meditation and mindfulness. Take a few minutes at the start and end of each day to reflect and meditate, and you’ll soon see a change in your stress levels. Sometimes all it takes is five minutes a day to step away from the stresses of daily life in order to feel calmer. Really, don’t knock it until you’ve tried it!
Lastly, there's a number of different supplements out there which help to manage anxiety and stress levels whilst lifting mood. Try the best lion's mane supplements for options! A particularly good idea if you happen to suffer from a condition such as AuDHD.
15. Manage Work/Life Balance
Having a good work/life balance is essential to both your mood and your energy levels. If you’re working yourself too hard, your energy levels will be depleted. Similarly, if your social life is too manic, you will also find yourself feeling exhausted.
It’s important not to burn the candle at both ends, or you will drain yourself of energy. So, you need to find a balance between your work life and your social life that still gives you free time to relax.
Focus on the things you enjoy, and try and fit those in where you can. Of course, it’s not as easy as just not finishing your work, but if you’re struggling with your workload, then it’s important to talk to someone at work about it. Doing so will help to free up some of your time, and will help you to get a better work/life balance. It really is one of the most important things you can do to boost your energy!
Natural Energy, Daily: The Energy Supplement
Why Choose jrny
Our energy levels are what keep us going, so it’s important to keep them at a high. jrny is the perfect natural energy booster, as its unique 16 nutrient blend combines with plant-based protein to provide a consistent, prolonged energy boost.
Our shakes will help you to avoid a caffeine crash or a sugar high, as they’re providing you with the nutrients you need in the right doses. Our blend contains energy boosters such as magnesium and a range of B vitamins, known for their energy producing qualities. It also contains important nutrients such as vitamin D, which maintains energy from within the cells.
If you’re looking for the perfect one-stop-shop for boosting your energy, then jrny is the solution. It’s got everything you need, all in one handy shake. Try it once, and you’ll never look back!
Frequently Asked Questions
Why is my energy so low?
The most common factors affecting energy are stress, poor sleep and poor diet. If you’re suffering from low energy levels, it’s worth taking a look at all of these factors to work out what’s going wrong. Be sure to visit a doctor if you’re struggling to find the cause - they’re there to help you through it!
What vitamin do I need for energy?
B vitamins are vital when it comes to boosting energy. Vitamin B12 is the most important, as it helps to transform your food into energy, but all B vitamins are essential. If you’re feeling tired all the time, a good solution is to start taking multivitamins for women that contain plenty of B vitamins!
How can you get B12 naturally?
Good natural sources of vitamin B12 are meat, fish, milk, cheese and eggs. You can also get some fortified breakfast cereals that are an excellent source of B12. Make sure you’re eating a balanced diet, and you’ll be sure to find it easy to incorporate B12 into your day.
What is the most common cause of B12 deficiency?
Pernicious anaemia is the most common cause of vitamin B12 deficiency here in the UK. it’s an autoimmune condition that affects the stomach, causing your immune system to attack the cells that produce a protein called intrinsic factor. Intrinsic factor helps the body absorb vitamin B12, so without it, the body is unable to do so, which leads to a deficiency.
So, there are plenty of natural energy boosters that will have you feeling great in no time. If you’re suffering from low energy levels, don’t reach for the caffeine. Instead, try one of these proven solutions, and you’ll be sure to see your energy levels soar. Similarly, if general health is a concern, look at ways to improve your general health through sustainable practices.
If you want an easy solution to all of your energy problems, then remember to try jrny. Our science-backed shakes are exactly what you need to get you back on the path to energy! Trust us, the only regret you’ll have is not having tried them sooner.
By Lola Sherwin