Have you been feeling tired lately? Do you have enough energy to get through the day without feeling tired? Are you 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 increase your energy levels!

Tips to increase energy levels naturally

You no longer need to resort to coffee or sweets as a quick fix for more energy, we give you some simple and natural ways to boost your energy so you can fight fatigue and feel revitalized all year round!

Get rid of stress 

Have you been feeling low on energy lately? One of the first things you should ask yourself is whether you’ve been stressed out lately. Fatigue and low energy levels can be caused by many factors, but stress is one of the most common causes. It’s important to note that some levels of stress are normal, and even healthy! However, prolonged stress over time can create imbalances in neurotransmitters and hormones like dopamine and serotonin, contribute to sugar cravings that can lead to poor food choices, and it can even affect our immune system, making us more vulnerable and tired.

If you have a high-stress lifestyle, or are prone to getting 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 great natural energy boosters.

Exercise regularly

Exercise may not be the first thing you think of when you want to boost your energy levels. After all, when we’re tired, exercise is the last thing we feel like doing. However, regular exercise can help improve our overall energy levels. An increased heart rate and improved blood flow signal the body to release endorphins – hormones known for their positive effects on mood. In addition, the cardiovascular effects of regular exercise improve circulation and oxygen delivery to vital tissues, organs and muscles, which makes us feel better.

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 big factor in our energy levels, after all, our bodies are constantly using energy and nutrients to build, repair, and replace our cells. But what are the best foods to get more energy? We’re happy to share some of our favorites! Complex carbohydrates are by far one of the best foods to get more energy. Foods with complex carbohydrates provide glucose (the body’s main source of energy) and lots of fiber, and release sugar slowly into the bloodstream so it doesn’t create a huge insulin response that causes that “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. 

Our list of energy-boosting foods doesn't stop there, though. Foods like leafy greens, nuts and seeds, oily fish (like salmon and herring), and water are all nutrient-dense foods that provide protein, healthy fats, vitamins, and minerals that contribute to healthy energy levels.

Include supplements that provide more energy

In addition to a healthy diet, you can consider supplements to boost your energy levels. Finding the right vitamins to boost your energy can be difficult, depending on the cause of your fatigue. Luckily, we have an energy pack that contains antioxidants, anti-inflammatory properties, and metabolic support properties that will give your entire body more energy. In fact, we have a whole collection of vitamins and minerals that will give you more energy, including supplements like Vitamin D3 with Cranberry, OptiMSM , Isotonic Sporty Boost , Curcumin with B12 , and much more! Be sure to head to our store to pick up some of our favorites today! With a healthy diet and Aarja Health’s expertise, you’ll be feeling energized in no time!

Restart your sleep cycle

When you're low on energy, it's not uncommon to be told that you need to rest, and that's important! Sleep is an important part of maintaining healthy energy levels, sleep gives our bodies a break, allows them to repair and recover, and in addition, our sleep cycle is one of the biggest factors in hormonal balance. Without a proper sleep schedule, it can become harder and harder for our body to "feel awake" at the right time. But beware, more sleep is not always the key to increasing energy levels naturally. When the body lacks regulation through the sleep-wake cycle over an extended period of time, sleeping for 14 hours to "catch up" won't necessarily help.

Instead, your best bet may be to stay awake to try to "reset" your cycle. Creating a sleep schedule will help your body restructure the release and regulation of hormones. So, if your naps aren't helping to boost your energy levels, try changing your sleep habits instead! Try staying awake at a set bedtime even if you're tired, and getting up at the same time every morning. This way, your body will start to find a natural rhythm, which will help you feel energized throughout the day!

Drink enough water

To keep your energy levels up, it’s important to drink enough water. Dehydration actually causes an increase in cortisol levels (the stress hormone) which, if you remember from the stress management section, is a big factor when it comes to our energy levels. Additionally, 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 mood and memory imbalances, as well as fatigue and headaches. So when it comes to hydration status, water is an absolutely essential component to feeling energized!

Try yoga

Yoga is considered a form of exercise, but we also think that the effect yoga has on your energy levels is worth mentioning. Yoga helps to promote blood circulation, which can naturally increase your energy levels, 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 ignore a modern understanding of the body, thinking of the body as a home for energy centers, and our vital energy (or life force) flows through it. According to Ayurvedic and Traditional Chinese Medicine, illness occurs when the flow of this vital energy is blocked, and the result is often symptoms like 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 for other meditative forms of exercise, such as tai chi and qi gong. Whether you believe in the theory of vital energy or not, mindfulness and breathing exercises are wonderful methods that you can use to get 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 might be wondering how singing can boost your energy levels? Well, just like exercise, singing increases blood flow and oxygen levels in the body, which causes the release of endorphins. Singing can also help reduce stress levels, which can also boost your immunity and make you feel better. So, ask your friends to cover their ears the next time you’re feeling low, turn up your favorite song, and sing along! 

Spend time in nature

There's nothing better than spending some time outdoors to get more energy! The effects of nature on energy levels have become increasingly well-documented, showing that about 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 - which is used to counteract the effects of several forms of illness and has become popular around the world for its many health benefits.

Be social

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 you age, while loneliness can cause low mood and fatigue. Laughing is also a well-known technique that can reduce cortisol (the 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 those feel-good endorphins, which we know have a positive impact 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’re struggling 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 like paints, printers, cleaning products, flame retardants in furniture, personal care products, fragrances, and more! With indoor air pollutants 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 go around feeling like you need a nap all the time, try these tips for more energy! You'll soon feel better and ready to take on the day! Remember that for lasting energy it's important to maintain a healthy, balanced lifestyle, and many of our tips for naturally increasing energy levels can be put into practice on a weekly basis and give you more energy in the long run!