11 Simple Ways to Get More Energy Naturally - Learn to fight fatigue and feel good
Have you been feeling tired lately? Do you have enough energy to get through the day without feeling tired? Feeling depressed by bad weather? Low energy levels and prolonged fatigue affect many people all over the world, luckily there are many ways you can boost your energy levels! You no longer need to turn to coffee or sweets as a quick fix for more energy, because we give you some simple and natural ways to increase energy, so you can fight fatigue and feel revitalized all year round!
Tips for increasing energy levels naturally
Get rid of stress
Have you been low on energy lately? One of the first things you should ask yourself is whether you have been stressed lately. Fatigue and low energy levels can be caused by many factors, but stress is one of the most common causes. It is important to note that certain levels of stress 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 in turn can lead to poor food choices, and it can even affect our immune system and make us more vulnerable and tired. If you live a high-stress lifestyle, or tend to get stressed easily, stress management techniques such as mindfulness and meditation, regular exercise, time with friends and family and a good work-life balance can be good natural energy boosters.
Exercise may not be the first thing that comes to mind when you want to increase your energy levels. After all, when we're tired, exercise is the last thing we want to do. However, regular exercise can contribute to better energy levels overall. Increased heart rate and getting the blood flowing better is a signal to the body to release endorphins - these hormones are known for their positive effect on mood. In addition, the cardiovascular effects of regular exercise will improve circulation and oxygen delivery to vital tissues, organs and muscles, leading to a feeling of well-being. The mental health benefits of exercise are also well documented, so if lack of energy has a psychological cause, exercise can help improve self-esteem, reduce anxiety and depression and improve the body's response to stress.
Focus on a healthy diet
It comes as no surprise that diet is a huge factor in our energy levels, after all the body is constantly using energy and nutrients to build, repair and replace our cells. But what is the best food to get more energy? We are happy to share some favorites! Complex carbohydrates are by far one of the best foods for getting more energy. Foods with complex carbohydrates provide glucose (the body's main source of energy) and plenty of fiber, releasing sugar slowly into the bloodstream so that there is not a large insulin response that causes the "sugar crash" feeling. Instead, complex carbohydrates provide energy that lasts after a meal and are among the best foods for more energy. Examples of foods with complex carbohydrates include whole grains, beans, oatmeal, sweet potatoes, quinoa, and most fruits and vegetables.
However, our list of foods that provide more energy does not stop here. Foods such as leafy greens, nuts and seeds, fatty fish (such as salmon and herring) and water are all nutritious foods that provide protein, healthy fats, vitamins and minerals that contribute to healthy energy levels.
Include nutritional supplements that provide more energy
In addition to a healthy diet, you can consider nutritional supplements to increase your energy levels. It can be difficult to find the right vitamins to increase energy, depending on what is causing the fatigue. Fortunately, we have an energy pack that contains antioxidants, anti-inflammatory properties and properties that support the metabolism, and which gives more energy to the whole body. In fact, we have a whole collection of vitamins and minerals that provide more energy, including supplements such as Vitamin D3 with Cranberry, OptiMSM , Isotonic Sporty Boost , Curcumin with B12 , and much more! Be sure to head over to our store to grab some of our favorites today! With a healthy diet and Aarja Health's knowledge, you will feel energetic in no time!
Restart your sleep cycle
When you lack energy it is not unusual to be told that you need to rest, and that is important! Sleep is an important part of the foundation for maintaining healthy energy levels, sleep gives our body a break, allows it to repair and recover, and in addition, our sleep cycle is one of the biggest factors in our hormonal balance. Without a proper sleep schedule, it can become more and more difficult for the body to "feel awake" at the right time. But beware, more sleep isn't always the key to boosting your energy levels naturally. When the body lacks regulation through the sleep-wake cycle over a longer period, it will not necessarily help to sleep for 14 hours to "catch up".
Instead, your best bet may be to stay awake to try to "reset" the cycle. Creating a sleep schedule will help the body restructure the release and regulation of hormones. So, if your naps aren't helping to boost your energy levels, try changing your sleeping habits instead! Try to stay awake at a specific bedtime even if you are tired, and get up at the same time every morning. This way, your body will start to find a natural rhythm, which will help you feel energetic throughout the day!
Drink enough water
To keep energy levels up, it is important to drink enough water. Dehydration actually causes an increase in levels of cortisol (the stress hormone) which, if you remember from the stress management section, is a huge factor in our energy levels. In addition, water plays a major role in chemical reactions throughout the body AND significantly affects brain function. Even mild dehydration can affect brain function, contributing 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 like you have enough energy!
Yoga is considered a form of exercise, but we also think that the effect yoga has on your energy level should be mentioned. Yoga helps promote blood circulation, which can boost your energy levels naturally, but it also works as a fantastic stress management tool. Focusing on deep breathing through movement can have a really big impact on stress hormone levels in the body, practicing yoga gives you the benefits of exercise AND stress management at the same time!
Many alternative health practices disregard a modern understanding of the body, thinking of the body as a residence for energy centers, and our vital energy (or life force) flows through it. According to Ayurvedic and Traditional Chinese Medicine, disease will occur when the flow of this vital energy is blocked and the result is often symptoms such as illness which you might guess - fatigue! Yoga is an ancient practice that has been used for many years to stimulate the flow of energy through the body and to help prevent illness and low energy levels. The same can be said about other meditative forms of exercise, such as tai chi and qi gong. Whether you believe in the vital energy theory or not, mindfulness and breathing exercises are wonderful methods that you can use to gain more energy naturally.
Sing your favorite songs
When was the last time you sang your favorite song out loud? Although unconventional, singing can be a great way to boost your energy levels, and you certainly don't even need to have a beautiful singing voice. You may be wondering how singing can give you more energy? Well, similar to exercise, singing increases blood flow and oxygen levels in the body, which causes the release of endorphins. Singing can also help to reduce stress levels and thus also strengthen and provide better immunity. So ask your friends to listen to you the next time you're low on energy, turn up your favorite song and sing along!
Spend time in nature
There is nothing better than spending some time outside in nature to get more energy! Nature's effects on energy levels have become increasingly well documented, showing that approximately 20 minutes a day or around 120 minutes a week is very beneficial for overall health and well-being. Time in nature reduces stress, improves hormone balance, reduces anxiety and improves mood and mental health. Studies have even shown that walks in nature as short as 10-15 minutes can help reduce tiredness and fatigue, while improving mood and attention. Spending time without electricity in nature has even been a well-known Japanese practice since the 1980s - called Shinrin Yoku or Forest Bathing - used to counteract the effects of several forms of illness and it has become popular worldwide for its many health benefits.
Over the past two years, many people have experienced various forms of isolation, and it will come as no surprise that being social is on our list of natural ways to get more energy. In many cases, social engagement and strong community ties have been shown to result in better health as one ages, while loneliness can cause low mood and fatigue. Laughing is also a fairly well-known technique that can reduce cortisol (stress hormone) and release muscle tension throughout the body. And what better way to relieve stress than a good dose of laughter with your loved ones? Laughing also causes the release of the feel-good endorphins that we know have a positive effect on our energy levels.
Surround yourself with potted plants
Houseplants are so much more than just decoration. All plants filter air as part of their respiratory cycle, so if you struggle with fatigue you can actually get more energy with the help of houseplants! A few extra houseplants help filter out air pollutants, volatile organic compounds (VOCs) and ozone that can come from a variety of household items such as paint, printers, cleaning products, flame retardants in furniture, personal care products, fragrances and more! With indoor air pollution 2-5 times worse than outdoors, it's extremely important to do what we can to surround ourselves with clean air, which can contribute to more energy.
You don't have to walk around feeling like you need a nap all the time, try these tips for more energy! You will probably soon feel better and ready to take on the day! Remember that for lasting energy it is important to maintain a healthy, balanced lifestyle, and many of our tips for naturally increased energy levels can be used on a weekly basis and give you more energy in the long term!