We are living in stressful times, with constant stimulation. We are busier than ever and need ways to manage stress and increase our energy levels. In this article, we will discuss the top ways to increase energy levels naturally.
The Need For More Energy
Many people are on the go from the minute they wake up until they go to bed at night. Working full time, going to school, and raising a family are just a few things keeping people busy. These and other activities can be time-consuming and also very tiring. While many opt to consume energy products that could do more harm than good, there are many natural ways to boost energy safely and effectively.
Top Natural Energy Boosters
There are many ways to boost energy. Here are the top ways to increase energy naturally.
Get Adequate Sleep
When a person sleeps, many of the body's essential functions are restored and brought back into balance, including those of the hormones, the immune system, and appetite levels. Each of these plays an integral role in how much energy the body uses daily. To feel recharged, the average person needs 7-9 hours of sleep per night.
Sleep deprivation harms cognitive performance, attention span, long-term memory, and decision making. 1
Decrease Stress Levels
Stress and anxiety can affect the body in many different ways. For some, stress can have a direct impact on sleep quality, which increases levels of fatigue and lower energy levels. Some ways to decrease stress include the following:
- Stop procrastinating
- Deep breathing
- Adopt a pet
- Get a hobby
Eat a Healthy Diet
Diet plays a crucial role in energy levels. While many foods can boost energy levels and keep them elevated naturally, others (such as those high in sugar) can cause energy levels to spike, then come crashing down. Over time, this could cause insulin resistance. Here are the top foods to eat and avoid for energy:
Best Foods For Energy
Worst Foods For Energy
Foods with added sugars (desserts, breakfast cereals, etc.)
High caffeine beverages (Energy drinks, coffee, etc.)
Low calorie foods
High carb foods (pasta, white rice, white bread, etc.)
Get Vitamin D
In addition to keeping bones healthy, vitamin D helps to increase energy levels by assisting muscles to work more efficiently. Vitamin D deficiency has been linked to high levels of fatigue in patients with abnormal cell growth. A study of 174 patients suffering from fatigue found that 77.2% of the test subjects saw a significant reduction in fatigue levels once vitamin D levels were increased to normal levels. 2
The body can produce vitamin D naturally when the skin is exposed to sunlight. (On average, 15-20 minutes of sunlight daily is satisfactory). In addition to light, the following foods contain high levels of vitamin D:
- Fish (sardines, trout, salmon, sardines, tuna)
- Cod liver oil
- Leafy green veggies
Drink More Water
The human body is 60% water as a whole, but the brain is 73% water, the lungs are at 83% water, while the muscles and kidneys are 79% water. Water is essential to overall health, but it also helps to keep energy levels high by hydrating the muscles. Studies on dehydration and fluid loss in individuals performing physical exercise found various reductions in performance, such as increased fatigue, reduced motivation, increased perceived effort, and reduced endurance. Researchers also noted these effects could be reversed with rehydration. 3
Support the Adrenal Glands
The adrenal glands produce hormones for the immune system, blood pressure, stress, and metabolism. They also produce hormones such as adrenaline and as well as the steroids cortisol and aldosterone. When the adrenal glands become overworked or stressed, a person may begin to feel tired or fatigued. Other symptoms include having difficulty getting out of bed and poor sleep quality. While studies on the adrenal glands are still ongoing, many experts believe the primary causes of these symptoms are stress-related.
Top ways to keep the adrenals healthy include the following:
- Limiting sugar and caffeine intake
- Eliminating processed foods from the diet and eating whole foods
- Increased consumption of vitamins B5, B6, B12, vitamin C and Magnesium
Improve Liver Health
The liver helps to digest food and converts fat vitamins and carbohydrates into energy. Fatigue and lack of energy are common symptoms among individuals suffering from liver ailments. Studies indicate the fatigue caused by liver issues stems from changes in brain neurotransmissions. It's best for those with liver-induced fatigue to limit alcohol and caffeine intake. Other suggestions are to discontinue medications that list fatigue as a side effect and choose alternative medications that do not cause fatigue. 4
In addition to the tips listed above, the following supplements are designed to boost energy as well:
With B16 by Systemic Formulas, you’ll get all eight B vitamins that work together to fight the everyday stressors that are slowing you down…plus herbs:
- Thiamine (B1): To help convert nutrients into energy
- Riboflavin (B2): A potent antioxidant and essential to the metabolic process.
- Niacinamide (B3): Helps your cells communicate and plays an important role in cell metabolism and DNA production.
- Pantothenic Acid (B5): Helps convert food into energy and supports hormone production.
- Pyridoxine (B6): Regulates hormone production and activity, blood glucose levels, and neurotransmitter production.
- Biotin (B7): Helps metabolize nutrients and helps control gene expression.
- Vitamin B9 (Folic Acid): Helps your body produce and maintain new cells, and also helps prevent changes to DNA that may lead to cancer.
- Vitamin B12 (Cyanocobalamin): Needed for nerve tissue health, brain function, and the production of red blood cells.
ENRG - Quantum Cellular ATP Energy boosts the mitochondria that makes ATP, the body's source of energy. Benefits of ENRG include the following:
- Increased energy levels
- Decreases fatigue
- Improves cellular healing
- Contains B vitamins
ATP can be diminished in the body due to exposure to heavy metals, pesticides, and various chemicals. ENRG - Quantum Cellular ATP Energy helps to replenish this important mitochondrion, helping energize the body and maintain good health.
Having a healthy liver is essential. DesBio - Liver Drainage is specifically designed to help ease symptoms associated with cleansing and detoxifying the liver, which includes poor digestion, low energy levels, and irregularity. DesBio - Liver Drainage comes in liquid form and contains Magnesium Gluconate (6X), Pancreas Suis (8X), Taraxacum Officinale (2X), and a host of other nutrients.
AZV - Multi-Vitamin and Mineral contains vitamin D, vitamin A, thiamin (vitamin B1), riboflavin (vitamin B2) vitamin B6, vitamin B12, and other nutrients designed to promote liver health and increase energy levels.
The demand for products that increase energy has steadily risen over the years. Unfortunately, they may provide energy, but can be hazardous to a person's health as well. Instead of consuming these products, attempt to increase energy levels naturally. Your body will thank you./p>
2. Roy S, Sherman A, Monari-Sparks MJ, Schweiker O, (et al). Correction of Low Vitamin D Improves Fatigue: Effect of Correction of Low Vitamin D in Fatigue Study (EViDiF Study). N Am J Med Sci. 2014 Aug;6(8):396-402. doi: 10.4103/1947-2714.139291.[ PMID: 25210673]; PMCID: PMC4158648.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4158648/
3. Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010 Aug;68(8):439-58. doi: 10.1111/j.1753-4887.2010.00304.x. [PMID: 20646222]; PMCID: PMC2908954.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
4. Swain MG. Fatigue in liver disease: pathophysiology and clinical management. Can J Gastroenterol. 2006 Mar;20(3):181-8. doi: 10.1155/2006/624832. PMID: 16550262; PMCID: PMC2582971. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2582971/#idm140185768645248title