Guide to Boost Energy

Natural Ways to Boost your Energy

If you’re looking to boost your energy, there are some natural ways to go about it. The following methods will give you an instant or gradual boost of energy which will in turn improve your productivity and motivation. You may be surprised by how many ways there are to improve your move, stress level and energy by changing small habits in your everyday life.

Reduce Stress

One of the biggest reasons for a drop in energy is emotional stress. If you are dealing with stress, whether from a relationship, family problems, work or school, you should look into natural stress relief. This may be eating a healthier diet, exercising for the rush of endorphins, getting professional help from a support group or counselor, or relaxing with things like yoga or meditation.

Ask for Help

If you feel overwhelmed by the amount you have to handle on your own, don’t be afraid to ask for help. You may be dealing with a heavy load at home or at work, and in either case, you don’t need to do it alone. Ask for help from co-workers, family, friends, or even neighbors. Your stress level will go down and your energy will go up.

Diet and Exercise

Some natural ways to increase your energy are changing your diet and fitness routine. You should be getting regular exercise, at least 20 minutes a day, 3-5 times a week. Exercise will actually let you sleep better which in turns help to raise your energy. Eating a healthy diet of whole grain, fruits, vegetables and other nutrient-rich foods is going to boost your energy each and every day.

Quit Smoking

You should also pay attention to your unhealthy habits such as smoking, drinking alcohol, or drinking caffeine excessively. You may think these things stimulate you, but that is only for a short period of time. They will lead to a crash inevitably that will drain your energy for the rest of the day. The best thing you can do is live a healthy lifestyle, which includes quitting many of your vices if you’re able to.

Regular Sleeping Schedule

It is important to get a full nights’ sleep but you should stick to a regular sleeping schedule. Try to commit to going to sleep at the same time each night and waking up at the same time each morning. This gets your body used to when you go to sleep and wake up, which reduced morning tiredness. You should also avoid resting or naps in the middle of the day as this will keep you from getting good sleep at night.

Boost your Energy with Exercise

According to the Psychotherapy and Psychosomatics journal published in 2008, researchers found that people who had exhaustion or fatigue were exercising less than those who didn’t have problems with their energy levels. While you may think exercising more will make you more tired, quite the opposite is true. As you exercise, it actually boosts the amount of energy your body has, as it raises your strength which in turn gives you more energy. So if you’re looking for a natural way to boost your energy, getting more exercise may be your best option.


Taking a quick walk around the block is the easiest and least expensive way to exercise and boost your energy at the same time. Shoot for taking a walk around the time of the day when you lack energy the most. If you have trouble getting started in the morning, make a walk the first thing you do. If you experience an afternoon crash, aim for a walk during your lunch or afternoon break, or immediately after you get off work or when you pick up the kids from school. Walking is going to increase your heart rate and give you a nice boost of energy almost immediately that will last through your afternoon crash.


For a more relaxing way of boosting your energy, different practices and positions of yoga can help give you a nice energy boost. These include the various deep breathing exercises which are very energizing, along with the stretches “seated warrior” or “downward-facing dog.” Another yoga-inspired exercise that will increase your energy level is by using the qi gong energy ball. This allows you to visualize holding a ball of energy and focusing on your breathing.

Aerobic Exercise

Cardio and aerobic exercise may be tiring while you’re doing it, but you will notice an instant burst of energy that lasts throughout the entire day. You will have a higher level of motivation and productivity when you regularly fit in cardio exercise in your day. This can be exercises from home such as running in place, doing an aerobics DVD, jumping rope, or hopping. You can also get cardio from walking or running, either outside or on a treadmill. If you like taking classes, there are dozens of cardio and aerobic classes to choose from. Aim for 30 minutes of aerobic exercise every day to improve your energy.

Involve the Kids

If you get bored with exercise but still want the benefits of an energy boost, get your kids involved. Walk around the block, chase them around the house, join them at the park, go bicycle riding, or take a hike. Be an active family and everyone will have a higher energy level.

Boost Your Energy: Health Check-Up

If you constantly feel tired to the point of utter exhaustion, there might be more to blame than lack of vitamins in your diet or not getting enough exercise. While these are common reasons for a lack of energy, the trick to boosting your energy might come down to getting check-up and updated blood work from your doctor. A lot of medical conditions, illnesses, diseases, and mental health conditions can cause fatigue in its mildest form which may be simply lacking energy and motivation, or complete exhaustion where you can barely get out of bed. To boost your energy, make an appointment with your doctor to find out if you have the following conditions:


One of the more common reasons for a lack of energy and motivation is depression. Someone who suffers from depression may find it difficult getting out of bed and doing the most remedial tasks each day. Your life may feel like a burden and your body and mind feel constantly fatigued.

Congestive Heart Failure

Another medical condition you should be tested for is congestive heart failure. With congestive heart failure, your body tries to hold onto fluid which is going to lead to a lack of energy. If you feel like other methods of boosting your energy aren’t working, ask your doctor about the potential symptoms and tests for congestive heart failure.


The flu virus is synonymous with a complete lack of energy to the point of exhaustion. However this is a temporary side effect of the flu, so if you have chronic tiredness, having the flu isn’t the only cause. If you have a sudden feeling of exhaustion, it’s a good idea to pay attention to your other symptoms and find out if you might have the flu so you can get proper treatment.


A very common cause of lack of energy is stress, which can be emotional, work or school related, finance related, or from personal or work relationships. If you have been dealing with a lot of stress lately, visiting your doctor and getting natural stress relief may in turn boost your energy level.


The final medical condition commonly linked to tiredness and fatigue is cancer. According to the National Cancer Institute, about 14% to 96% of cancer patients experience fatigue and exhaustion. It’s a good idea to ask your doctor about potential testing if you show signs of any type of cancer.


It is important to note that while it isn’t related to a medical condition, not eating the right foods can deplete your energy. Your body functions best when it has the proper vitamins and minerals, and if you don’t eat the right kinds of foods, you won’t get proper nutrients for boosting your energy.

Boost your Energy with Nutrition

Lacking energy can make a negative impact on your entire life, ranging from loss of productivity at work, to not doing well at school, or having the motivation to do housework and other responsibilities. It can also be a sign of missing nutrients your body needs to function normally. If you feel like your energy level keeps dropping and aren’t sure why, try changing your eating habits. By eating healthy, nutrient-rich foods, you can give yourself an instant boost of energy every day.

Nutrient-Dense Foods

The majority of the food you eat should be rich with nutrients, including though packed full of vitamins and minerals. Nutrient-dense foods include whole grains, lean animal protein, nuts, beans and legumes, seeds, fruits and vegetables. Avoid foods that tend to drain your energy like refined and white bread, white rice, processed food, fried and fatty foods, desserts, and sweets. You don’t have to limit yourself to only these foods, but your diet should be primarily these, with healthy fats and other treats as well.


Another way to naturally boost your energy with nutrition is by eating foods rich in antioxidants. Antioxidants will help clear your body of any chemicals that are causing you to lose your energy which lead to fatigue and illness. Antioxidants aren’t just good for your energy level but your overall health as well. Antioxidants can be found in a number of foods including broccoli, kale, collard greens, spinach, melons, and berries.


Another food recommendation for energy is foods rich in omega-3s such as flax seeds, fish, leafy greens, walnuts, hemp oil, flax oil and hemp seeds. Omega-3 not only increase your energy but will also increase your focus, thinking, memory and mood. You can also get omega-3 supplements and fish oil supplements but they shouldn’t replace a healthy, nutritious diet.

Eat Breakfast

For years, you have heard the advice that breakfast is the most important meal of the day, and it continues to be true. Breakfast provides your body with fuel and energy throughout the day. It will also raise your metabolism which not only boosts your energy level and lets it last during the day but will also help maintain or lose weight. Be sure to eat a breakfast of a lean protein, whole grains, steel cut oats, nuts, seeds, or fresh fruit.

What to Avoid

There are also some foods you should avoid because instead of fueling your body, they deplete your energy. This includes sugary foods like cookies, candy and donuts, as well as processed snacks such as chips or crackers. When eating snacks, choose the same nutrient-dense foods as previously discussed like nuts, seeds, whole grains, low-fat dairy products, fruits, and vegetables.

Stress Relief Tips for Boosting your Energy

If your idea of relaxation is sitting in front of the television for the rest of your night, you’re not de-stressing the way you should. Luckily, there are many different ways to relax your body and your mind that will reduce your stress and ultimately increase your energy. Stress from any source can lead to a depletion of your energy, which has a negative impact on your production and motivation. This causes you to be lacking in different areas of your life and make it difficult to do even remedial tasks. However by following these stress relief tips and tricks, you have less stress in your life and a boost of energy.

Breathing Meditation

One way to relieve stress in a natural way is to practice breathing and meditation exercises. These exercises use deep, cleansing breaths to help you meditate while in a calm, quiet and relaxing place. You can do it anywhere, but it helps to have a quiet area, even if you’re in your bathroom for a few minutes. These breathing meditations do wonders for reducing your stress and improving your level of energy. You will want to sit comfortably and breathe in through your nose while exhaling through your mouth. Push out as much air as you can when exhaling and breathe in deep, cleansing breaths. Focus on as little as possible when go through the breathing meditation exercise.

Muscle Relaxation

Another natural stress relief technique is called muscle relaxation. What this does is relax your different muscle groups and help to eliminate stress. This is because a good amount of stress ends up as muscular tension. Not only people with stress will benefit from muscle relaxation; anyone with back problems, tensing muscles, or muscle spasms benefit from this technique. The muscle relaxation technique is done by first doing a breathing exercise to relax your body and then focusing on one body part and muscle group at a time .You’re going to gently stretch and tense the muscle, then release it, visualizing calmly and quietly the muscle relaxing. Continue for the remainder of your muscles until your body is completely relaxed.

Mindfulness Meditation

Another form of meditation to relieve your stress and increase energy at the same time uses mindfulness. With mindfulness meditation, you’re going to focus your mind on the present and get rid of the guilt or regret you feel about the past, or the overwhelming stress or fear you feel about the future. You will need a quiet, secluded spot such as your garden or office with the door shut. Sit in whatever way is most comfortable for you and find something to focus on such as the flame of a candle or a picture on the wall. Concentrate on nothing but your focal point, clearing your mind of all distracting thoughts and worry.

Vitamins and Supplements for Boosting Energy

There are many natural ways to increase your energy such as changing your diet, exercising regularly, getting proper sleep and reducing stress, but this isn’t always enough. If you’re deficient in certain nutrients, your body isn’t getting the fuel and energy it needs to be remain alert and fight fatigue. The following vitamins and supplements are going to help boost your energy level and keep you going throughout the day, even past the typical crash that occurs around 2 or 3pm.


The first set of vitamins and supplements are a combination of vitamins known as B-complex vitamins. They include B1, B2, B3, B5 and biotin. All of the B-complex vitamins help your body convert food into energy and are the considered the most important vitamins to take when you need an energy boost. If you don’t eat foods with B vitamins like broccoli, milk, liver, soy or whole grains, you might have a deficiency which is why you’re experiencing tiredness and lack of energy. Each vitamin has a different recommended dose depending on your gender and age, so you should consult your doctor about the proper amount to take each day.

Vitamin C

Another very important vitamin is vitamin C. Vitamin C is found in a variety of foods including oranges, kiwi, brussel sprouts, strawberries, papaya, bell peppers, cantaloupe and kale. If these foods aren’t a part of your diet, then you might have a vitamin C deficiency. In this case, taking a vitamin C supplement will offer you the antioxidants and energy boost you get from this vitamin. The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men, though you should ask your doctor before you begin taking a vitamin C supplement. There may be certain lifestyle factors that encourage taking a higher dose, such as having medical conditions that deplete your vitamin absorption, or smoking which requires a higher level of most vitamins and minerals.

Coenzyme Q10

Lastly, there is Coenzyme Q10, often abbreviated as CoQ10. This is a substance that is normally produced in your body though some people don’t have sufficient amounts of CoQ10 and will experience a lack of energy along with other medical conditions such as diabetes, cancer, muscular dystrophy, or Parkinson’s disease. Even if you don’t have these conditions, you might feel the effects of a CoQ10 deficiency by not having enough energy to get through the day. If this sounds like you, ask your doctor hat his or her recommended dose is for you. Doses vary based on a number of factors, and you should always consult your physician before taking any new vitamin or supplement.

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