5 WAYS TO INCREASE ENERGY NATURALLY

There are times in life when we want more energy.  More energy to play with the kids, pets or just get through the workday.  Likely after trying many quick fix energy boosters you are wondering why you aren't shaking the tired-every-day feeling.  Boosting energy naturally is the way to a healthier, more energetic body.  Here are some healthy ways to increase energy levels and have your body feeling great. 

1. Energy increasing foods

What foods you put into your body directly relates to your energy level.  When as well as how often you eat can have an effect on your energy.  The days when you skip a meal are probably lower energy days.  Eating small frequent meals can keep energy high as blood sugar levels stay more steady. 

All foods give you energy but some foods contain nutrients that may increase energy naturally and help you maintain alertness and focus throughout the day.  It is a good idea to know which foods pack the biggest energy punch.  

You might ask why these particular foods help boost energy levels?  Carbs provide readily available energy like in quinoa.  Foods that contain high amounts of fiber or protein mean the release of energy is slower which allows for better focus and a boost of energy.   Water itself can be a natural boost for energy.  Too little water can lead to dehydration, which can slow bodily functions, leaving you feeling sluggish and tired.  Additionally, many of these foods contain significant amounts of other nutrients, including vitamins, minerals, and antioxidants.

Try these foods when you want an energy boost.

• almonds and other nuts and seeds
• bananas, apples, oranges
• sweet potatoes
• quinoa, brown rice
• salmon or other fatty fish 
• water

2. Control stress to increase energy

There are things in life we can't control but we can try to control how we react to them.  Stress comes in varying forms.  Stress from interactions with other people, an over-scheduled life, unexpected health issues or money problems are a few common stressors.  We can prepare, organize and schedule to avoid these stressors but we all know there will be some we can't do anything about.  Except let it go or deal with the stress in a way that works for you.  

Ways to control stress might look like, leaving enough time in between scheduled appointments, limiting interactions with people that cause you anxiety or tracking your spending habits and sticking to a budget.  Controlling stress will conserve energy and keep you feeling your best all day. 

Stress can be a result of anxiety and anxiety uses a lot of our energy.  Taking a walk, sitting in hot bath or getting a massage may help manage anxiety and stress.  Exercise is one of the most effective managers of stress.  Look at some examples of types of exercise to increase energy in the next section.     

3. Exercise for energy

Exercise boosts energy.  When you exercise you sleep better and then have a more energetic day.  When you exercise endorphins are released which gives you a sharper mental focus and a feel-good sensation which in turn boosts your mood.  With a better mood and more blood flowing to your extremities and brain your energy increases. 

For those times when you experience the mid-day slump, skip another cup of coffee and do two minutes of one of these exercises.  You will feel revived and ready for the rest of your day.

• run in place
• jumping jacks
• elbow to opposite knee
• plank 
• squats

 Does expending energy to gain energy seem counter-intuitive? As weird as it sounds try it once and you'll see the energy increase right away.    

4. Limit alcohol to raise energy

Alcohol is seen by the body as poison.  Other bodily functions slow to allow the liver to rid the body of the alcohol ASAP.  This taxes the body and uses energy which may reduce overall energy levels.

Alcohol is a depressant and will make most people feel more tired.  While alcohol before bed might make you fall asleep, it interferes with deep sleep so you aren't getting the quality sleep your body needs.  If you find yourself feeling fatigued even after a good nights sleep, try cutting down on alcohol before bed. 

Alcohol is a diuretic which means any water you've worked hard to drink can be lost when you start drinking alcohol.  You may have heard hunger can be mistaken for thirst.  Thirst can also feel like fatigue.  Even slight dehydration can leave you feeling tired and lethargic.  Often simply drinking a glass of water can increase energy levels.     

5. Take a break from your phone

While cell phones make our lives more convenient in a lot of ways there are always some downsides that come with the good.  Cell phones make multitasking possible any time of day.  Checking emails in bed, having notifications turned on so we are alerted the moment something happens and the ever increasing number of social media platforms means more ways to get sucked into hours looking at your phone screen.  "Technology is keeping our brains in a constant state of fatigue," says Sandra Bond Chapman, a cognitive neuroscientist and the founder of the Center for Brain Health in Dallas.  Your brain in fatigue drains energy from the rest of your body.  

Put down the hand held energy-sucker that is your phone!  Create boundaries with when and how often you use your phone.  Putting silent mode on while you're working is a start and placing your phone in a drawer or somewhere out of sight is even better.  If you use your phone for work try apps like Offtime that block social media between programmed times you choose.  BreakFree, another app shows you how often you unlock your screen and total time on your phone.  You can use this to challenge yourself to lower that number over time.  Turn notifications off during certain hours and use the Do Not Disturb feature after 8PM and before 7am.  This may take some discipline but after 7 days you should feel your energy increase.   

Productivity and feeling our best each day relies on our energy staying consistent enough to do all we want to do.  Hopefully these ideas are something you can implement into your life and see a difference in your energy levels.

Until next time

Be fit, be strong, and let your energy soar