Natural ways to increase energy -
You might feel that exercise is the last thing on your mind. But, in fact, regular exercise will make you feel less tired in the long run, so you'll have more energy. Even a single minute walk can give you an energy boost, and the benefits increase with more frequent physical activity. Start with a small amount of exercise.
Build it up gradually over weeks and months until you reach the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking, every week. Read more about starting exercise.
Find out the physical activity guidelines for adults aged 19 to If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you'll feel much more energetic. Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise.
Read more about how to lose weight. The website of the Royal College of Psychiatrists has information on sleeping well. Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be:. Read more about how to relieve stress. There's some evidence that talking therapies such as counselling or cognitive behavioural therapy CBT might help to fight fatigue, or tiredness caused by stress, anxiety or low mood.
Drinking in moderation can help you avoid unwanted side effects of alcohol, including fatigue. The Centers for Disease Control Prevention CDC define Moderate Drinking As Two Or Fewer Drinks In A Day.
Additionally, the National Institute on Alcohol Abuse and Alcoholism NIAA defines Heavy Drinking As More Than 14 Drinks Per Week. Limiting your drinking can help you avoid the Negative 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. Â However, regular physical activity can also increase energy levels over time, Especially When It Comes To Work-Related Fatigue.
Mayo Clinic recommends that you should be getting in At Least 30 Minutes Of Moderate Exercise Every Day. 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 improve fatigue. Stress can cause feelings of tiredness, particularly when it comes to work.
 This Stress Can Sometimes Be Subconscious , and hard to identify. Practicing stress relief daily is important for both your mental and physical health. Easy, at-home stress relieving techniques include:. Check in with yourself â this is the fastest way to get the most out of self-care.
These tools can help you reduce daily fatigue, and improve your overall quality of life. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch.
The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.
What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue.
For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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Eergy research Natrual little risk energu infection from prostate biopsies. Discrimination at work qays linked to high blood pressure. Icy Energizing power blends and toes: Poor circulation or Raynaud's phenomenon? Quinoa and fruit smoothie to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there's little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels.
Natural ways to increase energy -
You could also try mindfulness or meditation techniques , which may reduce anxiety 8 , 9 , Read this article for more information on finding mental health care. High levels of stress can make you feel tired and drained. Finding ways to minimize lifestyle-related stress can help keep up your energy levels.
Regular exercise is important for reducing your risk of chronic diseases, including heart disease, type 2 diabetes, and obesity According to one small study, university students who participated in a low intensity running program 3 times per week for 6 weeks experienced significant improvements in fatigue and sleep quality, compared with a control group Another study in employees with high levels of work-related fatigue showed that participating in a 6-week exercise program improved the following factors 15 :.
To incorporate exercise into your day, try getting away from your desk and going for a walk on your lunch break, taking the stairs instead of the elevator, or walking to work or school instead of driving.
If you live a sedentary lifestyle and feel low on energy, participating in regular exercises, like walking, running, or cycling, can boost your energy levels. Smoking can negatively affect multiple health aspects and may increase the risk of numerous chronic conditions Over time, this can reduce the amount of oxygen transported throughout your body, making you feel tired If you regularly smoke, quitting may be associated with many health benefits, including increased energy levels Some people find it helpful to switch cigarettes for a nicotine replacement, like gum, patches, or lozenges They can point you in the direction of the support services that will suit you best.
Smoking can reduce the efficiency of your lungs and make you feel tired. Quitting smoking is great for both your energy levels and your overall health. Drinking alcohol can have a sedative effect and may make you feel drowsy and relaxed However, regularly drinking alcohol before bed can reduce the quality of your sleep 20 , Alcohol can also act as a diuretic, meaning that it increases the production of urine.
Therefore, if you have a few drinks right before bed, it could interrupt your sleep by causing you to wake up in the middle of the night The Centers for Disease Control and Prevention CDC defines moderation as one drink per day for women and two per day for men If you have a hard time limiting your intake of alcohol or would like additional support, consider reaching out to a healthcare professional for more guidance.
This article also provides detailed tips and resources. Alcohol can make you feel drowsy, but it can also interfere with the quality of your sleep.
If you drink regularly, limiting the amount of alcohol you consume could help increase your energy levels. Following a well-rounded diet can not only reduce your risk of several chronic conditions but also significantly affect your energy levels 24 , Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best.
On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health 26 , Additionally, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention 28 , 29 , This is because severe dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which could take a toll on your energy levels 31 , Following a healthy diet can benefit both your health and your energy levels.
When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before.
This is because high sugar foods cause a sharp spike in blood sugar levels, followed by a crash as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells 33 , Eating large amounts of added sugar may also increase your risk of obesity, type 2 diabetes, and heart disease, so limiting your intake of added sugar can benefit both your energy levels and your health 36 , If you want to satisfy your sweet tooth while keeping your energy levels more stable and reducing fatigue, try trading foods high in added sugar for:.
Eating foods high in sugar may lead to chronic diseases, including obesity, type 2 diabetes, and heart disease. Consider minimizing your intake and focusing on eating whole foods instead. Drinking enough water is incredibly important for several aspects of health.
In particular, dehydration can have a huge effect on your brain function, mood, energy levels, and more 38 , For example, one small study found that acute dehydration significantly increased the perception of fatigue and impaired muscular performance in athletes As a general rule, try drinking water whenever you feel thirsty to ensure that you stay hydrated.
Additionally, keep in mind that older adults may not always feel thirsty when they need water. As such, they may need to make a conscious effort to drink more throughout the day to stay hydrated Dehydration can make you feel tired.
In fact, social isolation can cause low mood and tiredness, especially as you age Some research even indicates that having stronger social support could be associated with improvements in physical and mental health as you age 43 , 44 , 45 , If you feel tired and in low spirits, it can be helpful to try socializing with friends, joining a club or class, volunteering, or finding a new hobby that gets you out and about.
Getting out of the house and mingling with other people is beneficial for both your energy levels and your health. Try organizing social activities with your friends, volunteering, or starting a new activity by joining a club or class. However, drinking enough water, following a balanced diet, getting enough sleep and exercise, and being sociable can benefit both your energy levels and your overall health.
Reach out to a trusted healthcare professional for additional guidance and advice to help increase your energy levels. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.
This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references.
The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Brain fog is a symptom of another medical condition. Regular exercise is important for reducing your risk of developing chronic diseases like heart disease, diabetes and obesity.
If you live a sedentary lifestyle, it could also boost your energy levels 15 , To incorporate exercise into your day, you could try getting away from your desk and going for a walk on your lunch break or walking to and from your place of work.
The smoke from cigarettes is extremely harmful and increases your risk of numerous health conditions such as lung cancer, heart disease and stroke. The toxins and tar in the smoke also reduce the efficiency of your lungs.
Over time, this can reduce the amount of oxygen transported around your body, making you feel tired 19 , Some find it helpful to switch cigarettes for a nicotine replacement like gum or an e-cigarette However, once you have made the decision to quit, reach out to your doctor who can point you in the direction of the support services that will suit you best.
Drinking alcohol is another lifestyle habit which may make you feel tired. This is because alcohol can act as a sedative and make you feel drowsy However, regularly drinking alcohol before bed can interfere with the quality of your sleep.
This could make you feel more tired than you otherwise would 24 , Alcohol can also act as a diuretic, meaning that if you drink it before bed it can make you get up at night to pee, disturbing your sleep. If you want to enjoy a drink, make sure to drink within recommended guidelines and try to avoid drinking alcohol close to your bedtime.
In the US, the alcohol guidelines are a maximum of one drink per day for women and two per day for men. A standard drink is one beer 12 ounces or a glass of wine 5 ounces. However, keep in mind that this is a maximum recommendation and that when it comes to your health, limiting alcohol as much as possible is advised.
Good dietary habits decrease your risk of developing chronic diseases and can also affect your energy levels and how you feel from day to day 26 , 27 , Your body needs fuel to keep you going.
Choosing whole, nutritious foods most of the time will provide your body with the nutrients it needs to function at its best Additionally, if you have an erratic meal pattern and regularly skip meals, you may miss out on necessary nutrients, making you feel tired.
One study found that students who skipped breakfast or had an irregular eating pattern involving regularly skipping meals were much more likely to experience fatigue Extreme dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which can negatively affect your energy levels However, although sugar can give you a short-term energy boost, it will wear off quickly This is because high-sugar foods cause your blood sugar to rise quickly, sometimes referred to as a blood sugar spike.
This results in your body releasing large amounts of insulin to bring your blood sugar back down. It is believed that this rise and fall in blood sugar is what causes a rush of energy followed by a slump 34 , 35 , For example, one study showed that adults eating a sugar-filled breakfast cereal rated themselves as more tired than those eating a breakfast cereal with more complex carbs.
Complex carbs are released more slowly into the bloodstream Eating large amounts of added sugar may also increase your risk of obesity, diabetes and heart disease, so limiting added sugar in your diet is not only good for your energy levels but also for your health 38 , To keep your energy levels more stable and reduce fatigue, try avoiding foods high in added sugar.
You can improve the quality of your diet by eating whole and fiber-rich foods such as whole grains, vegetables and legumes 40 , During the day, you lose water via urine and sweat. So in order to stay hydrated, you need to drink enough water to compensate for this loss.
Dehydration can affect your brain function, mood and energy levels In one study, young men who lost 1. Also remember that if you sweat a lot due to hot weather or being very active, you may need a little more water.
Additionally, keep in mind that older people may not always feel thirsty, even when they need to drink, and may need to make a conscious effort to drink more In areas of the world with unusually low rates of disease and a high number of centenarians people who live to be over years old , one of the common factors is a strong social support network.
Incrdase are many ways to increase your energy Recovery for seniors Healthy appetite management fatigue. Staying hydrated, prioritizing personal fo, and Healthy appetite management alcohol are just a oncrease strategies to consider. Fortunately, there are plenty of enerby actions you Acai berry weight loss take Quinoa and fruit smoothie reduce fatigue and boost wzys energy levels. Naturall fact, making a few small changes to your daily routine can significantly affect how energetic you feel, along with many other aspects of your health. Many people cut into hours that should be spent in bed, such as pushing back bedtime to meet a deadline or study for an exam. Not getting enough sleep can drain your energy levels, leaving you feeling lethargic, grumpy, and tired the next day 1. Although the amount of sleep a person needs can vary slightly, experts generally recommend aiming for at least 7 hours of sleep per night to boost energy levels and support overall health 2.
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