11 Simple Ways to Increase Energy Naturally

Have you been feeling tired lately? Do you have enough energy to get through the day without feeling sleepy? Is the cold weather keeping you down? Low energy levels and prolonged fatigue affect so many people worldwide, fortunately there are many ways to increase energy levels!

Do you want to avoid coffee and sugar as a snack for a quick energy boost? Below we give you some simple, natural tips to increase your energy so that you can fight fatigue and feel energetic and attractive all year round!

Manage your stress in a natural way
Have you been feeling low on energy lately? One of the first things to ask yourself is whether you have been stressed or not. Fatigue and low energy levels can be caused by a large number of contributing factors, but stress is by far one of the most common causes. It is important to note that some stress levels are normal and even healthy! But prolonged stress over time can create an imbalance in neurotransmitters and hormones such as dopamine and serotonin, contribute to sugar cravings which can lead to poor food choices and even affect our immune system and make us vulnerable and tired. If you live a lifestyle with a lot of stress or are prone to being easily stressed, stress management techniques such as mindfulness and meditation, regular movement, spending time with friends and family and a good balance between work and private life can be good natural energy boosters.

Exercise regularly
Exercise is perhaps not the first thing that comes to mind when you want to increase your energy level. After all, when we're tired, the last thing we want to do is go to training. However, regular exercise can contribute to better energy levels overall. Increasing the heart rate and getting the blood flowing is a signal to the body to release endorphins - the feel-good hormones that are well known for their positive effect on mood. In addition, the cardiovascular effects of regular exercise mean better circulation and oxygen supply to our vital tissues, organs and muscles, which makes us feel better. The mental health benefits of exercise are also well-documented, so whether your lack of energy is due to mood or psychological reasons, exercise can help by improving self-esteem, reducing anxiety and depression and improving the body's response to stress.

Focus on a healthy diet
It's no surprise that diet is a big factor in our energy levels, after all our bodies are constantly using energy and nutrients to build, repair and replace our cells. But which are the best foods to increase energy? We have some favorites! One of the best energy-boosting foods by far is complex carbohydrates. Foods with complex carbohydrates, which contain glucose (the body's main energy source) and lots of fibre, slowly release sugar into the blood without creating a large insulin reaction which causes the feeling of "sugar crash". Complex carbohydrates instead provide long-lasting energy after the meal and are among the best foods for energy. Examples of foods with complex carbohydrates are whole grains, beans, oatmeal, sweet potatoes, quinoa and most fruits and vegetables. However, our list of energy-dense foods does not end here. Foods such as green leafy vegetables, nuts and seeds, fatty fish (such as salmon and herring) and water are all nutritious foods that provide protein, healthy fats, vitamins and minerals to support healthy energy levels.

Include food supplements that support energy
Together with the diet, we also have to think about dietary supplements for energy levels. Depending on the cause of the fatigue, it can be difficult to find the right vitamins to increase energy. Fortunately, we have an energy package that supplies antioxidants, anti-inflammatory and metabolism-supporting elements that support energy-giving processes throughout the body. The fact is that we have a whole collection of vitamins and minerals to increase energy levels, including supplements such as Vitamin D3 with lingonberry , OptiMSM , Isotonic Sporty Boost , Curcumin with ginger and B12 , and so much more! Be sure to head over to our store to stock up on our fatigue-fighting favorites today! With a healthy diet and some of Aarja Health's wisdom, you will feel energetic in no time!

Restart your sleep cycle
When energy is in short supply, it is not unusual to hear the recommendation to rest, and rightly so! Sleep is an important part of supporting healthy energy levels, not only because it allows our bodies to rest, repair and recover, but also because our sleep-wake cycle is one of the most important driving factors in hormone balance. Without a correct sleep schedule, it can become increasingly difficult for the body to "feel awake" at the appropriate times. With that said, however, more sleep is not always the key to increasing energy levels naturally. When the body lacks regulation through the sleep-wake cycle for a longer period of time, sleeping 14 hours straight to "catch up" will not necessarily solve the problem. Instead, the best option may be to stay awake to try to "reset" the cycle, since the development of a regular sleep pattern helps the body to restructure the release and regulation of hormones. So if your naps aren't helping to boost your energy levels, try breaking up your sleep instead! Although you may be tired, try to stay awake until a set bedtime and wake up at the same time every morning. In this way, your body will begin to find a natural rhythm that will help you feel energetic throughout the day!

Hydrate
Making sure you are properly hydrated is a very important part of feeling energetic. The fact is that dehydration causes an increase in our cortisol (stress hormone) levels which, if you remember from the stress management section, is a big factor in how energetic we feel. Not to mention that water plays a major role in chemical reactions throughout the body AND significantly affects brain function. Even a small amount of dehydration can affect brain function and contribute to imbalances in mood and memory as well as fatigue and headaches. So when it comes to hydration status, water is an absolutely necessary component to feeling energetic!

Try yoga
Although yoga is considered a form of exercise, we thought that yoga's effect on energy levels deserved its own honorable mention. Yoga practice helps to promote circulation, which in itself can increase energy levels naturally, but it also works as a fantastic tool for stress management. Focusing on deep breathing through movement can have really profound effects on stress hormone levels in the body, so you get the benefits of exercise AND stress management at the same time! In addition to this more modern understanding, many alternative health practitioners see the body as a vessel of energy centers through which our life energy (or life force) flows. According to Ayurvedic and traditional Chinese medicine, the symptoms that occur when the flow of this life energy is blocked are often sickness and you guessed it - fatigue! Since yoga is an ancient method, it has been used for many years as a way to stimulate the energy flow throughout the body to help prevent diseases and low energy levels. The same can be said about other meditative forms of exercise such as tai chi and qi gong. Regardless of whether you believe in vital energy or not, the effects of mindfulness and breathing-based training on the body are undeniable and fantastic ways to increase energy naturally.

Sing your favorite songs
When was the last time you sang your favorite song in the shower? Although unconventional, singing can be an excellent way to increase energy levels, and you don't even need to have a beautiful singing voice. You may be wondering how singing can increase energy? Yes, just like exercise, singing increases blood flow and the acid content in the body, which leads to the release of endorphins. In addition to this, singing can also help to reduce stress levels and thus also support a healthy immune system. So the next time you feel low on energy, tell your friends to plug their ears, put on your favorite song and sing along!

Spend time in nature
There is nothing better than spending some time outdoors to get a quick energy boost! Nature's effects on energy levels have become increasingly well-documented and show that approximately 20 minutes per day or approximately 120 minutes per week is beneficial for general health and well-being. There are many reasons why this may be so, but reduced stress is a fairly big reason together with improved hormone balance, reduced anxiety and improved mood and mental health. Studies have even shown that walks in nature as short as 10-15 minutes can help reduce fatigue and exhaustion while improving mood and attention. Spending time in nature has even been a well-known Japanese practice since the 1980s - called Shinrin Yoku or Forest Bathing - which is used to counteract the effects of several different forms of illness and which is becoming popular all over the world for its many health benefits.

Be social
Considering that many people have experienced various forms of isolation in the last two years, it comes as no surprise that being social is on our list of natural energy boosters. It has been shown in many cases that social involvement and strong community ties result in better health during old age, while loneliness can cause bad mood and fatigue. Laughing is also a fairly well-known technique for reducing stress, which can reduce cortisol levels (stress hormone) and release muscle tension throughout the body. And is there any better way to relieve stress than to share a laugh with your loved ones? Laughter also causes the release of those beneficial endorphins which, as we know, are good for a good increase in energy levels.

Surround yourself with potted plants
Potted plants are so much more than just decorative greenery. All plants filter the surrounding air as part of their respiratory cycle, so if you're struggling with fatigue, it might be time to boost your energy naturally with a little help from houseplants! Even in a clean home, a few extra potted plants can help filter out air pollution, volatile organic compounds (VOC) and ozone that can come from a number of household items such as paint, printers, cleaning agents, flame retardants in furniture, personal hygiene products, fragrances and much more! Since indoor air pollution is 2-5 times worse than outdoors, it is extremely important to do what we can to live in fresh and clean air to support energy levels.

You don't have to go through life needing a nap, so go ahead and give these energy-boosting tips a try! Soon you will feel refreshed and ready to tackle your day! Remember that to get lasting energy it is important to live a healthy and balanced lifestyle, and many of our natural energy boosters can be done every week to support energy levels long term!

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