If you’re frequently finding yourself in a mid-day slump, or you’re constantly feeling tired and foggy, it’s important to reflect on your lifestyle and reassess what’s draining all your energy. Whether it’s your diet, lack of sleep or mental and emotional burnout, there are a few natural ways you can boost your daily energy levels. Here are 7 simple but effective things you implement into your daily routine – and it doesn’t involve coffee!
Get more sleep
Sleep is an obvious way to boost your daily energy – but it’s something that often gets put on the back burner, especially when we’re busy or stressed. Missing a few hours of sleep can make all the difference; from feeling lethargic, grumpy and tired to memory issues, mood swings, weight gain, and high blood pressure. It’s important that we get 7-9 hours of sleep every night. Establishing a nighttime routine will help you wind down and prep you for a good night’s sleep.
Here‘s how I like to calm my mind before bed!
Increase your vitamin B12 intake
Vitamin B12 helps the body make red blood cells, nerves, DNA and carry out other functions. It’s also 1 of 8 vitamins that help the body convert the food you eat into glucose, which gives you energy. Like most vitamins, it can’t be made in the body, so it’s important you’re getting your daily value from food or supplements. Vitamin B12 is naturally found in animal products like fish, meat, poultry, eggs and milk products. If this doesn’t fit your diet, you can take a vitamin B complex, which includes all the essential water-soluble B vitamins (B1, B2, B3, B5, B6, biotin, folic acid and B12).
Get more sun (aka vitamin D)
Low energy levels and fatigue are common signs of vitamin D deficiency. Vitamin D functions like a hormone, and every single cell in your body has a receptor for it. It not only plays an important role in your energy levels, but it also affects your immune system, bone health, muscle pain and mood. As temperatures drop and we start to spend more time indoors, noting your vitamin D levels is important now more than ever. Besides getting more sun, vitamin D supplements are an easy way to increase your intake, which in turn boosts your energy levels!
Staying hydrating helps maintain our energy levels by keeping our muscles energized. Plus, dehydration can lead to low energy and fatigue and affect your mood and ability to think clearly. Make hydration your number 1 priority throughout the day! Drink water and herbal teas (I like to add a slice of lemon or mix in electrolyte supplements) and eat high-water snacks like cucumbers, watermelon, strawberries, cantaloupe and oranges.
Most of us don’t realize it, but we often take very shallow breaths throughout the day. Pausing for a few minutes to take slow, deep, cleansing and mindful breaths will help boots your energy and clarity. Giving your brain an extra rush of oxygen can improve your mood, energy levels and thinking power. Breathwork is not only a great way to boost your daily energy but it’s also a big tool for transformation and healing.
This might sound counterproductive but exercise actually gives you more energy. Stretching is an important pre and post-workout step because it increases blood and nutrient flow throughout the body, it’s refreshing and revitalizing and the extra movement will help rejuvenate our bodies and energy levels. Stretching is a must-try energy-boosting tip especially if you WFH and sit in the same position for the majority of the day. (Feeling stiff and creaky is never motivating!) I love going on daily walks to for this exact reason.
Eat more fiber and protein
Food is fuel, so the type of foods we put into our bodies crucially affects how we feel, physically, mentally and emotionally. Fiber and protein help you feel both full and satiated longer without feeling heavy or sluggish. Fiber helps to flush out any waste from our bodies, which keeps us feeling light, while protein works to feed our muscles. Try incorporating fiber-rich foods (like beans, whole grains, broccoli, berries, avocados, popcorn, etc.) and protein-rich foods (like eggs, tofu, chicken breast, tuna, etc.) into your daily diet for a long-lasting energy boost.
Definitely check out my recipes here for healthy breakfast, lunch and dinner ideas!
Avoid excess carbs, starches and added sugars
Foods that are high in carbs, starch and added sugars cause your blood pressure to spike and then inevitably plummet (sugar crashes are real!). This leads to fatigue, physical weakness and cranky moods. The boost of energy you initially feel after eating foods high in these ingredients is just that – a little kick, which is followed by a much stronger sedative.
How do you stay energized throughout the day? I’d love to hear how you boost your energy levels!