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Natural energy boosters -

The good news is that you can change your energy levels, and we have some great tips backed by science. Research shows that genetics only play a small role in affecting energy levels, and at ZOE , we found that one of the largest influences may be your diet.

Our scientists have found that low energy often occurs as a result of what you eat. Your unique responses to the food you eat — specifically your blood sugar — are linked with how energetic or tired you feel. Fortunately, you have a significant amount of control over your diet and lifestyle factors that play a role in boosting energy levels.

This is good news because you can boost your energy with personalized nutrition and lifestyle changes. Although many supplements and nutrition products claim to help boost your energy levels, the vast majority of these products are not regulated by the Food and Drug Administration FDA and lack quality evidence proving that they work.

In this article, you can find 12 science-backed lifestyle changes that you can try to give your energy a boost. This ground-breaking research showed that we each have unique responses to the food we eat. For example, identical twins can eat the same food but might have very different post-meal energy levels.

Using this type of data, ZOE can predict how a person responds to food and suggest the best food swaps for their body.

Eating for your unique biology can boost your energy levels. Take our free quiz to find out more about how ZOE can help you eat the foods that are best for your body. The trillions of microbes that live in your gut and make up your gut microbiome are not just important for your digestion but also for your overall health.

Having a diverse microbiome — which means having lots of different microbes in your gut, particularly beneficial microbes — is good for your health. But having a lower diversity may increase your risk of conditions like type 2 diabetes. Will Bulsiewicz , gastroenterologist and gut health expert recently explained that one of the most common clinical signs of an unhealthy gut that he observes in his practice is fatigue.

Importantly, he said that one of the earliest signs of improvement in gut health is an increase in energy. Our research has identified 15 specific microbes that are linked with good metabolic health and 15 microbes that are tied to poorer metabolic health.

Get occasional updates on our latest developments and scientific discoveries. No spam. We promise. We have put together this handy list of tips to improve your gut health. When you eat carbohydrates , your blood sugar levels rise. This is a normal response, but it can be harmful long-term if blood sugar is rising too high or crashing too quickly after eating.

When your blood sugar dips too low or spikes too high, you will notice changes in energy levels, among other symptoms like hunger, irritability, and difficulty concentrating. Unpublished research by ZOE scientists and their colleagues found that eating a lot of sugar at breakfast leads to lower energy levels later in the day.

Sugary drinks and snacks may cause drastic swings in blood sugar and can lower energy levels as a result. Eating more complex carbohydrates , particularly from plant sources, can help control blood sugar levels. This includes foods like whole grains, fruits, vegetables, seeds and nuts, and legumes.

Ultra-processed foods are high in added sugar, salt, unhealthy fats, and chemical additives. Ultra-processing also affects the food matrix and makes foods very easy to digest.

This can lead to big blood sugar peaks followed by dips. Eat more whole foods to improve your energy levels and reserve those ultra-processed sugary foods for the occasional treat. Drink water to feel better.

Dehydration can cause feelings of tiredness and changes in mood. Caffeine increases feelings of alertness. Aim to drink 91— fluid ounces of water per day. Keep in mind that you might need more water than that, depending on your activity level, age, environment, health conditions, and weight.

Here are some ways to increase your water intake:. A balanced diet can give you all of the energy you need throughout the day. Aim to eat regularly, or about every three to four hours. Research has shown that eating frequent helps increase alertness. Snacks that create lasting energy contain lean protein and fiber-rich carbs.

Here are some examples:. Keep in mind that drinks with added sugar, such as energy drinks and soda, can give you short-term energy. You may have a drop in energy after an hour or so and feel more tired than before. Yoga breathing techniques, called pranayama, can affect your mind and increase energy.

Research has found that fast and forceful exhales improve reaction time. At the same time, slow and mindful breathing alleviates anxiety. Try a fast breathing technique known as " kapalabhati," or the breath of fire:.

When possible, try waking up and going to bed at the same time each day. Humans are creatures of habit, so a routine can help keep your energy up during the day and wind down at bedtime. Routines have been shown to increase energy and support efficiency when completing tasks.

Here are other habits to add to your routine to help maximize your energy:. It might be time to take a small break if you have lost your focus staring at a computer.

Try getting up and walking around to boost your energy if you spend most of your day sitting. Research has shown that short periods of moderate-intensity exercise throughout the day can improve your mood and decrease fatigue without negatively affecting work performance.

Here are some ways to incorporate more exercise into your day:. A short massage could aid brain function. A study published in found that 20 minutes of brain massage significantly decreased mental fatigue. The researchers also noted increases in attention and memory. Try applying pressure to the "kiss point," or GV in acupressure:.

Vitamin D, which comes from sunlight, is an essential vitamin that supports strong bones. Low vitamin D levels can cause fatigue and weakness.

Increasing your vitamin D intake helps reduce muscle fatigue and keeps your muscle cells healthy. You can increase your vitamin D intake by:.

Talk to a healthcare provider or pharmacist before starting a supplement if you suspect you have a vitamin D deficiency. The Food and Drug Administration minimally regulates supplements.

The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Stress can affect your health in many ways. For example, long-term stress may cause difficulty sleeping and contribute to fatigue.

You are also more likely to start work fatigued and become more tired during the day if you are stressed. Relieving that stress can ease your fatigue and give you more energy.

Here are a few ways you can reduce stress:. Reach out to a healthcare provider if you have severe stress symptoms for more than two weeks. They can help you figure out how to cope with stress. Vitamin B12 helps keep your blood and nerve cells healthy.

Most adults need 2. A B12 deficiency can cause fatigue and weakness. You can try eating more Brich foods to boost energy. Sources include:. People who eat a vegetarian or vegan diet might have trouble getting enough B Animal foods make up the most natural sources of the vitamin.

Talk to a healthcare provider if you suspect you may be low on B They might recommend a supplement to help meet your intake goal. Research has shown that naps of any length help improve cognitive function and how alert you feel.

Still, experts only advise long naps i. Napping for long periods makes it hard to fall asleep at night. Here are some tips for napping:.

Some evidence suggests that musical activity helps boost energy levels. A study published in found that participants who actively made music through singing, keyboard playing, or rhythm tapping felt more energetic than others.

In contrast, the researchers noted that listening to music or a story might decrease your energy. The next time you listen to a song, try singing along to feel more awake. Your body responds to lightness and darkness as signals to be awake and to fall asleep.

Your circadian rhythm —the physical, mental, and behavioral changes that follow a hour cycle—takes those light and dark signals so that your body knows when to rest and when to be awake. Here are a few ways you can use sunlight to regulate your circadian rhythm:.

Aromatherapy involves applying essential oils, such as those from flowers, herbs, or trees, to your skin or inhaling them. A study published in found that a blend of clove bud, frankincense, orange, and thyme helped decrease fatigue in women with post-acute COVID, or long COVID.

Other essential oils that you might try using include:. A peanut butter sandwich for lunch or a handful of almonds at snack time can keep you going during a long afternoon. Tip: Choose walnuts for a boost of melatonin, the chemical your body releases at night to regulate your body clock.

Soothe your sweet tooth while also boosting energy with the complex healthy carbs in fruit. Melons are a particularly great choice — their high water content keeps you hydrated, another boost to energy.

Complex carbs and protein is one of most nutritious pairings you can find. Found in Greek yogurt or Icelandic yogurt, they combine to slow digestion for more sustained energy.

Healthy spreadable cheeses, cottage cheese or milk can be part of a healthy, energy-boosting snack. The protein and carbs found in dairy-products is a power combo for replenishing electrolytes and a study suggests that drinking milk at night boosts muscle recovery and growth too.

Fiber, protein, complex carbs and healthy fat are all present for a slowly digested, energy-amplifying snack. To get the most nutrition from your snack, avoid table salt and sodium-packed sauces. Complex carbs, check. Magnesium, check. Quinoa is a trendy and powerful grain — the only type with a complete protein — and classic brown rice will never go out of style.

Slowly digested protein and fiber extends the energy boost of beans, while a healthy dose of magnesium relaxes the body so it can rest. The combination of protein, complex carbs and fiber means even a half-cup of cooked lentils is providing a big boost of healthy energy.

And they cook in a fraction of time it takes to make beans! Great for a powerful start to the day, the protein, iron and zinc in eggs give you energy and helps to maintain blood sugar levels at the same time.

When caffeine is the only answer, opt for green or black tea for a healthy boost to keep you going.

Sports nutrition resources and further reading boostres many ways to increase your energy and reduce fatigue. Staying hydrated, boostdrs personal relationships, and limiting alcohol Natuural just a few Gut health and mental wellbeing to consider. Fortunately, there are plenty of healthy Gut health and mental wellbeing you can enregy to reduce fatigue and Boost exercise capacity your hoosters levels. In Nstural, 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. Eergy research shows little risk of Natural energy boosters from prostate biopsies. Regular website backups at Naural is linked to high blood Gut health and mental wellbeing. Icy fingers and toes: Poor circulation or Raynaud's phenomenon? Go 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.