Always tired? Need to know how to have more energy - naturally and fast? Whether you want to have more energy all the time or you just need a quick pick me at times, these natural energy boosting tips will help.
There are two types of strategies to have more energy. The first strategy is to build your energy reserves so your body naturally generates the energy you need to live life to the fullest. The second strategy is to give yourself an energy boost when you are experiencing a slump.
How to Have More Energy Reserves
If exhaustion is your norm, quick energy boosters only offer temporary relief. For sustained energy throughout the day, it is best to focus on how to have more energy reserves to sustain you and provide a boost when needed without draining you.
There are three steps.
1. Identify the causes of your fatigue
There could be one or several reasons why you are always tired: burning the candle at both ends, poor diet, illness, medications, not enough sleep, exercise, or water, too much stress, and so on.
If you are not sure why you don't have enough energy, consult your medical professional to determine if health issues or medications are causing the problem. Thyroid issues, imbalanced hormones, obesity, and a myriad of illnesses can make you tired. When you rebuild your health, your energy will return.
2. Address your energy drains.
If you always feel tired with no energy, then it is important to correct what is sapping your energy to plug the drain. This may be the only thing you need to do to restore your energy, sometimes in just a matter of days. For example, if the main reason you are tired is that you cheat your body of adequate sleep, a few days of giving it the hours it needs may have you feeling more energized.
Correct nutritional deficiencies that could leave you feeling weak and tired. Your medical provider can test for these. Vitamin D, vitamin B12, and iron are common deficiencies that can be addressed with diet and supplements.
Detox your mind and body. Plug up energy leaks from lingering dysfunctional emotions and thoughts. When a good deal of your daily fuel goes to churning mind chatter and the emotional stress it causes, it does not leave much for enjoying life. Release negative emotions so your energy stays in the present where you need it instead of sending it to the unchangeable past. Likewise, if your body has to deal with an onslaught of toxins from pollution, chemical cleaners and bad food, you will have less energy to do what you want.
Evaluate and adjust your stimulant use. Consuming too much caffeine, sugar, stimulants, and alcohol might give you a boost in the short-term, but a steady supply could wear you down in the long-term because they draw from your reserves to rev you up.
Too much stress is a major energy zapper that can make you feel wiped out and age you. It can cause adrenal fatigue, sleep disturbances, poor digestion, and energy-depleting health problems. Take pressure off yourself. Shorten your to-do list. Arrive on time. Organize your time and your environments to free up energy. Powering yourself with adrenaline is the antithesis for how to have more energy because you use up reserves.
If you are dealing with an illness, your body needs energy and rest for coping and healing. This may not leave a lot of oomph for other things. Focus your attention on getting healthy again. Allow weeks or months to fully recharge after illness or stress burnout. Be patient. Once your body heals and recharges, you will have much more energy for other things.
Build up your energy reserves
Building up your energy reserves so you have a ready supply of sustainable energy takes time. How long depends on how depleted you are and how committed you are to supplying your body with what it needs to replenish. The payoff is a renewed sense of vitality and the ability to draw upon those reserves when you need a burst of energy to go the extra mile at times without burning out.
Make stress management part of your daily routine. Take steps every day to relieve stress and balance your life to include rest, enjoyment, and a slower pace of life.
Enjoy me-time every day. Set aside time for something you love doing every day. Learn to say 'no' to the trivial and 'yes' to what is meaningful and gives you 'juice'. Be creative. Play. Take mini-breaks during the work day, even if just for a minute to chat with co-workers or play a quick game of solitaire. Nurturing yourself and doing what makes you happy inspires your mind to create energy and help you recharge.
Excellent healthy living habits including good nutrition, plenty of sleep, gentle exercise, plenty of fresh water, and minimal stress naturally restore and maintain your energy reserves over time.
Eat a healthy diet rich in nutritious energy-boosting foods. A varied diet supplies with adequate amounts of complex carbohydrates, protein, healthy fats, antioxidants, vitamins, and minerals will supply the building blocks of energy your body needs. Protein and fatty acids boosts ATP, the molecule that stores and delivers energy to your cells.
Get enough sleep. Your mind and body need plenty of sleep to recharge, repair, and eliminate toxins from your brain.
Get a moderate amount of daily exercise. Too much exercise depletes energy. Too little exercise does not allow your body to build up enough energy. If you sit a lot during the day, get up at least once every hour or two for a few minutes. Move around and stretch to get your blood flowing and to clear your head. Resistance training makes muscles stronger so they can endure longer.
The following video with Dr. Isaac Jacobs shares tips for how to get energy naturally.
How to Have More Energy: Quick Tip Energy Boosters
For a quick energy boost, try the following:
Respect your body's natural cycles and need for rest. You are not a machine. If you have been on the go for hours, gift yourself 20 minutes of rest. Shut out all distractions. Listen to a meditation or hypnosis audio. Or take a nap. Before you get up, gently stretch your body and take a deep breath.
Too much lounging creates lethargy. Your body is meant to move. Get up and get moving. Exercising actually causes your body to generate energy. Take a brisk walk, scrub the floor, take a swim, stretch, do yoga. If you can get out in the fresh air, even better.
Take a few deep breaths of cool, crisp fresh air to oxygenate your blood and rejuvenate. For even more benefits, stand outside barefoot on the earth (cement will work too), or touch a living tree trunk with your bare hands.
Put on some lively music and dance for a few minutes or move your body to the beat while you do the dishes, clean your house or do your work.
Use natural energy boosting herbs and supplements. Take a whiff of a cinnamon stick or an uplifting essential oil like lemon or rosemary. Energy boosting foods, supplements and herbs will give help you feel more energetic in the short-term and for the long haul.
Have a glass of pure cool water. Even being mildly dehydrated can sap your energy. Add a squeeze of lemon or lime for flavor and nutrients. Take a sniff of the lemon for its uplifting, mind clarifying benefits.
Add 1/4 tsp of natural real or Celtic salt to a liter of water and sip throughout the day. This salt is hydrating, uplifts mood and may even help you sleep better. It contains a complement of minerals, not just sodium chloride.
Live near the ocean? Go for a 20+ minute soak to reinvigorate your energy. A hot bath with a cup of added epsom salts or magnesium chloride will also work to drain away stress and uplift your mood. Really wiped out? Treat yourself to this restorative bath. The guide is yours as a thank you gift for joining Val's email community.
Faithfully implement these how to have more energy tips to build your reserves and enjoy boosting your energy naturally. You will find yourself feeling more rested, motivated, and ready to enjoy life. Your body and mind will feel revitalized so that you can focus on living life with vitality on your own terms. If you are chronically exhausted, please get a checkup from your health professional to rule out a serious health condition.
For Educational Purposes Only. This information has not been evaluated by the Food and Drug Administration. It is not intended to diagnose, treat, cure, or prevent any disease or medical condition. Please consult with your health provider before using natural remedies and/or complementary therapies if you are pregnant, nursing, or you are being treated for a medical condition. Be aware that certain herbs and supplements interact with medications.