Just imagine how you'd feel if you had more energy without three grande cold brews. Perhaps due to a long, grueling work week, a stretch of sleepless nights, or feelings of malaise when motivation was low.

Chronic fatigue and low energy can also be signs of more serious health conditions , like an overactive thyroid or heart disease, or be a symptom of a mental health issue, like depression.

But more likely your low energy is due to lifestyle or environmental factors, so hitting the vending machine for an energy drink or Starbucks for a Venti cold brew every few hours is not the best or most sustainable way to perk yourself up. Low energy can stem from any number or a combination of factors , including exercising too little or too much, insufficient sleep, certain medications, depression or anxiety, stress and burnout , certain foods and eating habits , and even drinking too much alcohol.

A poll from the National Sleep Foundation found that 57 percent of all American adults with no reported sleep problems said they felt sleepy on an average of 2. So why are they so low-energy?

Nutrition—both the actual food we eat and our eating schedules and habits—is so closely tied to our energy levels. Food is fuel, afterall.

This spike-and-dip roller coaster is detrimental to our health and can leave you in a chronic cycle of low energy. Lastly, being stressed too much and too often is a surefire way to feel completely drained of energy.

Sherpa says. In addition to simply feeling tired, low energy can present itself in the body in several ways both physically and mentally. Eat foods that are nutrient dense , meaning they pack in impressive amounts of macronutrients and micronutrients every time you eat them—the definition of bang for your buck.

Instead, add a veggie or two and protein to your pasta dish , or start with a crispy green salad , so the meal includes protein and fiber as well as carbs to fill you up and keep you satisfied for a long time.

Craving bacon and eggs? Throw some spinach into your scramble , put some avocado toast under it, or whip up a superfood smoothie to sip alongside it. When your energy is lacking, exercise is probably the last thing you feel like doing.

but physical activity is, perhaps counterintuitively, essential for combatting low energy. Regular exercise is important for maintaining a healthy weight, reducing your risk of chronic diseases, and improving your overall mood and energy levels.

Make movement a non-negotiable part of your day for more energy. Dance in your room to your favorite music and your headphones on for 15 minutes. Do 50 jumping jacks while on hold with the electric company. Get out the vacuum and clean the living room. How much energy you have is personal and likely down to a combination of your diet, how much you exercise, your sleep, and — to some extent — your genes.

You can change your energy levels by changing your lifestyle. Limit ultra-processed foods, reduce alcohol, and quit smoking. To boost your energy, prioritize your sleep, water intake, and physical activity, and identify the best methods for you to cope with stress.

The ZOE at-home test kit analyzes your blood sugar and blood fat responses, as well as your gut microbiome, to help you find the best foods for your body and your energy levels.

Take our free quiz to find out more. Caffeine effects on systemic metabolism, oxidative-inflammatory pathways, and exercise performance. Nutrition Research.

Cognitive performance and dehydration. Journal of the American College of Nutrition. Combined and isolated effects of alcohol intake and one night of sleep deprivation on mood states, hormonal and inflammatory responses in healthy male adults: a crossover randomized controlled trial.

The Chinese Journal of Physiology. Exercise and sleep: a systematic review of previous meta-analyses. Journal of evidence-based medicine. Mild dehydration impairs cognitive performance and mood of men. The British Journal of Nutrition.

Physical activity and feelings of energy and fatigue: epidemiological evidence. Sports Medicine. Reduction of physical activity in daily life and its determinants in smokers without airflow obstruction. Sleep Restriction Enhances the Daily Rhythm of Circulating Levels of Endocannabinoid 2-Arachidonoylglycerol.

Stress, depression, diet, and the gut microbiota: human—bacteria interactions at the core of psychoneuroimmunology and nutrition. Current Opinion in Behavioral Sciences. The association between alcohol consumption and sleep disorders among older people in the general population.

Scientific Reports. The physical activity guidelines for americans. Bananas are not good for weight loss because they cause big blood sugar spikes in many people, making it more Every gut microbiome is unique. We can improve our gut health by making certain changes and understanding whic If you want to boost your metabolism and burn more calories, we have 7 science-backed ways to try.

Learn Nutrition Gut Health COVID Healthy Living Life Stages Health Conditions Podcasts. Healthy Living Hunger and Energy. Updated 22nd February How to boost your energy naturally, according to science.

Written by Caroline Thomason, RD, CDCES. Share this article. Best foods Gut health Complex carbs Limit UPFs Drink water Caffeine Sleep Bedtime Stress Exercise Limit alcohol No smoking Summary. Many health experts say that energy levels are a combination of genetics, sleep, and exercise.

In other words, who you are, what you eat, and how you move all impact your energy levels. But to take advantage of the potential energy boost, you must use caffeine in moderation.

In Canada, the average adult aged 18 and over is recommended to consume no more than mg of caffeine per day. How much water you should drink daily depends on age, weight, sex, etc.

But as a general guideline, women should aim for approximately Looking for ways to increase your water consumption? Stay hydrated with these ten strategies to help you drink more water. With these six tips, you can start making meaningful changes to your lifestyle that will increase your energy levels throughout the day and move you towards a healthier lifestyle.

Please always check with a medical professional to ensure these strategies are right for you. If you are looking for a few more ways to squeeze a bit more H2O in, here are 10 simple tips on how to incorporate more water drinking into your daily routine. Email Facebook Twitter Linkedin. August Control your stress levels Stress can have a negative effect on your health and well-being.

Get your body moving A great way to boost your energy levels is to get your body moving. Build a healthy sleep routine It should come as no surprise that getting the recommended hours of quality sleep per night will positively impact your energy levels throughout the day.

Fill your plate with energy-boosting foods Another great way to up your energy levels is also another great way to have a positive impact on your overall health! Make caffeine work for you As mentioned above, caffeine will help you stay alert and increase energy levels. What changes will you make to your lifestyle?

Consider signing up for a fun fitness class like salsa dancing. Get your family or coworkers on the healthy eating bandwagon. Plan healthy meals together with your family, or start a healthy potluck once a week at work. Forget the old notion that being physically active means lifting weights in a gym.

You can be active in many ways, including dancing, walking, or gardening. Make your own list of options that appeal to you. Explore options you never thought about, and stick with what you enjoy. Try making your old favorite recipes in healthier new ways.

For example, you can trim fat from meats and reduce the amount of butter, sugar, and salt you cook with. Use low-fat cheeses or milk rather than whole-milk foods.

Add a cup or two of broccoli, carrots, or spinach to casseroles or pasta. Here are some ideas for making your plan: learn more about healthy eating and food portions learn more about being physically active make lists of healthy foods that you like or may need to eat more of—or more often foods you love that you may need to eat less often things you could do to be more physically active fun activities you like and could do more often, such as dancing After making your plan, start setting goals for putting your plan into action.

You are making real changes to your lifestyle, which is fantastic! To stick with your new habits review your plan look at the goals you set and how well you are meeting them overcome roadblocks by planning ahead for setbacks reward yourself for your hard work Track your progress Tracking your progress helps you spot your strengths, find areas where you can improve, and stay on course.

Record not only what you did, but how you felt while doing it—your feelings can play a role in making your new habits stick. Recording your progress may help you stay focused and catch setbacks in meeting your goals.

Remember that a setback does not mean you have failed. All of us experience setbacks. The key is to get back on track as soon as you can. You can track your progress with online tools such as the NIH Body Weight Planner.

The NIH Body Weight Planner lets you tailor your calorie and physical activity plans to reach your personal goals within a specific time period. Overcome roadblocks Remind yourself why you want to be healthier.

Perhaps you want the energy to play with your nieces and nephews or to be able to carry your own grocery bags. Recall your reasons for making changes when slip-ups occur. Decide to take the first step to get back on track. For example, plan to walk indoors, such as at a mall, on days when bad weather keeps you from walking outside.

Ask a friend or family member for help when you need it, and always try to plan ahead. For example, if you know that you will not have time to be physically active after work, go walking with a coworker at lunch or start your day with an exercise video. Reward yourself After reaching a goal or milestone, allow for a nonfood reward such as new workout gear or a new workout device.

Also consider posting a message on social media to share your success with friends and family. Choose rewards carefully. Although you should be proud of your progress, keep in mind that a high-calorie treat or a day off from your activity routine are not the best rewards to keep you healthy.

Pat yourself on the back. When negative thoughts creep in, remind yourself how much good you are doing for your health by moving more and eating healthier.

Eating healthy and being physically active are lifelong behaviors, not one-time events. Add variety and stay motivated Mix up your routine with new physical activities and goals, physical activity buddies, foods, recipes, and rewards. Deal with unexpected setbacks Plan ahead to avoid setbacks.

For example, find other ways to be active in case of bad weather, injury, or other issues that arise. Think of ways to eat healthy when traveling or dining out, like packing healthy snacks while on the road or sharing an entrée with a friend in a restaurant. Exercise also positively impacts sleep which, in turn, boosts energy levels.

Researchers have linked drinking alcohol to poor energy levels, especially the day following consumption. Alcohol may also impair sleep quality , increase the stress hormone cortisol , and cause mood changes.

Enjoy alcohol in moderation to avoid low energy levels. In one study , smokers were less active and reported increased levels of fatigue, compared with non-smokers. The smokers also said that they lacked motivation to be more active. If you currently smoke, finding support to quit will improve your overall health and can boost your energy levels.

How much energy you have is personal and likely down to a combination of your diet, how much you exercise, your sleep, and — to some extent — your genes. You can change your energy levels by changing your lifestyle. Limit ultra-processed foods, reduce alcohol, and quit smoking.

To boost your energy, prioritize your sleep, water intake, and physical activity, and identify the best methods for you to cope with stress. The ZOE at-home test kit analyzes your blood sugar and blood fat responses, as well as your gut microbiome, to help you find the best foods for your body and your energy levels.

Take our free quiz to find out more. Caffeine effects on systemic metabolism, oxidative-inflammatory pathways, and exercise performance. Nutrition Research. Cognitive performance and dehydration. Journal of the American College of Nutrition. Combined and isolated effects of alcohol intake and one night of sleep deprivation on mood states, hormonal and inflammatory responses in healthy male adults: a crossover randomized controlled trial.

The Chinese Journal of Physiology. Exercise and sleep: a systematic review of previous meta-analyses. Journal of evidence-based medicine. Mild dehydration impairs cognitive performance and mood of men.

The British Journal of Nutrition. Physical activity and feelings of energy and fatigue: epidemiological evidence. Sports Medicine. Reduction of physical activity in daily life and its determinants in smokers without airflow obstruction.

Sleep Restriction Enhances the Daily Rhythm of Circulating Levels of Endocannabinoid 2-Arachidonoylglycerol. Stress, depression, diet, and the gut microbiota: human—bacteria interactions at the core of psychoneuroimmunology and nutrition.

Current Opinion in Behavioral Sciences. The association between alcohol consumption and sleep disorders among older people in the general population. Scientific Reports. The physical activity guidelines for americans. Bananas are not good for weight loss because they cause big blood sugar spikes in many people, making it more Every gut microbiome is unique.

We can improve our gut health by making certain changes and understanding whic If you want to boost your metabolism and burn more calories, we have 7 science-backed ways to try.

Learn Nutrition Gut Health COVID Healthy Living Life Stages Health Conditions Podcasts. Additionally, Food Intolerances Can Contribute To Fatigue, and cause discomfort that may affect your mood. Often, these issues can go undetected, or develop later in life, so it’s beneficial to Examine Your Diet For Any Latent Intolerances.

You can do an Elimination Diet to test for intolerances or visit an allergist. Alcohol Is A Depressant And Affects Sleep Quality and overall energy levels. Alcohol may make you feel drowsy or irritable — both during and after consumption. Increased alcohol intake can also make you dehydrated, additionally contributing to unwanted side effects.

Drinking in moderation can help you avoid unwanted side effects of alcohol, including fatigue. The Department for Health recommends that regular drinkers should not drink more than 14 units per week. Additionally, the Association of UK Dietitians and Alcoholism defines binge drinking as more than four units at any one time which should always be avoided.

Limiting your drinking can help you avoid the Negative short and long-term effects caused by alcohol use , as well as help improve your energy levels. There are several benefits of exercise for general health and wellness, including weight management, Mood Regulation , and Mobility.

However, regular physical activity can also increase energy levels over time, Especially When It Comes To Work-Related Fatigue. The NHS recommends that you should be getting in at least minutes of moderate activity per week or 75 minutes of vigorous intensity activity a week.

This could be:. Depending on your fitness goals and ability, you may need more or less heavy exercise. Exercise is a great tool for stress relief, which also helps reduce fatigue. Stress can cause feelings of tiredness, particularly when it comes to work.

Taking microbreaks every minutes to stretch and move can help get blood flowing and boost energy. Stand during meetings, or take walking meetings when appropriate.

It should come as no surprise that getting the recommended hours of quality sleep per night will positively impact your energy levels throughout the day. But there are a lot of factors that can influence how much you sleep and the quality of your sleep.

Take the time to focus on your sleep hygiene—give yourself a screen bedtime where you turn screens off for the night; limit your caffeine and alcohol intake in the afternoons; and create a sleep schedule with consistent wake- and bedtimes. Check out these seven tips to help you create a healthy sleep routine.

Another great way to up your energy levels is also another great way to have a positive impact on your overall health! You can boost your energy levels by eating vitamin-rich, whole foods with a low glycemic index.

Foods with low glycemic index help you stay fuller longer and combat the energy dip you can experience when you eat processed foods with high GI. Not only will eating foods with low GI help improve your energy levels, but it can also help you decrease the risk of type 2 diabetes, heart disease, and stroke.

Try packing your plate with whole grains, lentils, lean meats, fruits, and vegetables to lower the GI of your meals. And when you reach for a snack, choosing something that contains protein, fibre, and healthy fats will keep you full and energized longer.

As mentioned above, caffeine will help you stay alert and increase energy levels. Having a cup of coffee or tea can keep you on your toes. But to take advantage of the potential energy boost, you must use caffeine in moderation.

In Canada, the average adult aged 18 and over is recommended to consume no more than mg of caffeine per day. How much water you should drink daily depends on age, weight, sex, etc. But as a general guideline, women should aim for approximately Looking for ways to increase your water consumption?

Stay hydrated with these ten strategies to help you drink more water. With these six tips, you can start making meaningful changes to your lifestyle that will increase your energy levels throughout the day and move you towards a healthier lifestyle.

Please always check with a medical professional to ensure these strategies are right for you. If you are looking for a few more ways to squeeze a bit more H2O in, here are 10 simple tips on how to incorporate more water drinking into your daily routine.

Email Facebook Twitter Linkedin. August One of the main effects — among others — of dehydration is a lack of energy. In cases of Mild Dehydration , symptoms of dehydration often go unnoticed.

Dehydration is also incredibly common. Drinking fluids regularly can reduce the risk of dehydration – water or diluted squash are good choices. You may have heard that eight glasses a day is sufficient, and it may be for your body type. The most important thing to do to stay hydrated is to simply drink whenever thirsty, and drink more plain water than things like fizzy or caffeinated beverages.

By staying properly hydrated, you can reduce daytime fatigue, boost your mood, and improve your ability to absorb nutrients. Being Over-Caffeinated Can Make You More Tired , and cause inconsistent energy throughout the day. While It Is A Myth That Caffeine Has Any Significant Diuretics Or Dehydrating Properties , cutting back on it over time can help regulate your energy levels.

Caffeine can come from a variety of places, including:. Ingesting too much of any of these foods in one day can cause energy spikes and crashes, which can increase daytime sleepiness. While you don’t have to give up your morning cup of coffee, try replacing your second or third cup with water, or switching to decaffeinated beverages.

A healthy diet has several benefits, including more consistent energy. Certain Foods Can Boost Your Mood, Health, And Energy , while Others Can Make You Feel Fatigued.

Eating highly nutritious meals daily helps improve your overall health, boost your immune system, and improve digestion. All these factors have an impact on your energy levels throughout the day. Certain foods help boost your energy, more than others.

These include:. Being properly hydrated alongside eating well is a healthy habit to get into when looking to boost your overall energy levels. As mentioned, certain foods can be problematic —both for digestion and energy. Foods such as Those High In Sugar Can Cause A Crash In Energy Levels , and incredibly heavy foods that take a long time to digest can make you feel fatigued.

Additionally, Food Intolerances Can Contribute To Fatigue, and cause discomfort that may affect your mood. Often, these issues can go undetected, or develop later in life, so it’s beneficial to Examine Your Diet For Any Latent Intolerances.

You can do an Elimination Diet to test for intolerances or visit an allergist. Alcohol Is A Depressant And Affects Sleep Quality and overall energy levels. Alcohol may make you feel drowsy or irritable — both during and after consumption.