When you have pressing deadlines, big work events, and other passion projects piled onto your plate, you need all the energy you can get.
Luckily, you can learn how to get energy naturally.
While most energy can be replenished with a good night’s sleep, that doesn’t work when you have a whirlwind schedule to maintain. Fatigue is often tied to a lifestyle habit — like skipping workouts, eating too few veggies, or running around with kids all day long.
When tiredness hits you like a ton of bricks, take note. You may find there’s a related habit or activity that you may need to change.
But if you’re looking for a quick fix, you’ll find those below. Rest assured there’s hope to restore your energy naturally.
Here’s a look at what you can do to perk yourself up during the day to increase your energy levels to keep up with your busy schedule.
Take a Cold Morning Shower
If you’re not even close to being a morning person, take a cold shower first thing in the morning to jolt yourself awake. If you can’t stand a cold shower for the entire time, do your usual warm shower, and then for the last 20 seconds, turn the water as cold as you can take it.The cold water on your skin sends electrical impulses to your brain to increase alertness.
Feeling the 2 p.m. afternoon energy slump? This wake-me-up option is a great one if you’re working remotely from home and can easily hop in the shower on a break. Hello, wake up call!
Hate the cold? Try these wake-me-ups:
- Use the 5-second rule - Tempted to hit snooze because you’re groggy? Instead, countdown from five as soon as your alarm goes off. Once you hit one, jump out of bed and get your day started. It tricks your brain into thinking you have to get moving and motivated.
- Blast your favorite playlist - Listening to your favorite tunes releases endorphins — the “feel-good chemicals” — in your brain. This increases excitement, which can energize you fast.
- Exercise - As soon as you wake up, get out of bed and move to get your blood circulating. This increases your heart rate and blood flow, which in turn invigorates the body. Plus, it releases endorphins to make you happy and starts your day off right!
Skip The Energy Drinks
Even if you’re dragging, go ahead and skip the sugar-filled energy drinks. And, probably much to your dismay, even the zero-calorie, no sugar options aren’t good for you. Researchers are finding most energy drinks contain too much sugar, caffeine, and stimulants. A 2019 study published in the Journal of the American Heart Association found that even healthy individuals who consume energy drinks see an increase in high blood pressure. It also alters the heart’s electrical activity, too.
What to try instead:
- Plain water - Aim for the 8x8 rule: Drink at least eight glasses 8X daily. Water hydrates you and boosts your energy. Being dehydrated makes your brain foggy because of the lack of oxygen flowing to your brain. Drink up!
- Coconut water - This flavored option will restore electrolytes and can make it easier to stay hydrated if you don’t enjoy plain H20.
- Try a wellness shot - Ginger and turmeric are known for being especially refreshing and revitalizing. If you want a jolt of nutrients and an energy-booster, studies show both turmeric and ginger improve blood circulation which in turn increases energy. Cordyceps mushrooms are also known to boost energy!
- Coffee - This favorite energy source is one way to wake up quickly. Once caffeine hits your system, its useful benefits peaks within 30 to 60 minutes of consumption. It also contains nutrients like magnesium, potassium, and vitamin B-2, making it an all-around good morning go-to beverage.
- Caffeinated teas - Not a fan of caffeine jitters? Skip the energy drinks and opt for slightly caffeinated teas. You’ll benefit from the tea’s antioxidants, too.
Want a natural energy boost? Give our WELLNESS shot a try! It contains ginger, nature’s best energy booster!
Eat Wholesome Foods for Energy
If you’re looking for a way to scale your energy and sustain it, a bag of chips won’t do it. Certain wholesome foods, however, are known to naturally increase energy. Some nutrients in foods are known for boosting energy levels quickly and efficiently. If you’re feeling drained and haven’t eaten for a while, consider reaching for a nutrient-dense food for a lift.
Try these foods for an energy boost:
- Brown rice - This is a great choice for lunch so you don’t hit that mid-day, post-lunch slump too hard. Tasty by itself or in a stir-fry with some naturally-energizing ginger, this fibrous food will regulate blood sugar levels to keep you from feeling too sluggish.
- Sweet potatoes - These filling orange potatoes are full of complex carbs and digested by the body at a snail’s pace, which gives you a steady energy supply for the day. Top with black beans and avocado for a hearty dose of protein, fiber, and good fats.
- Apples - Full of fiber, carbs, and sweetness, an apple can satisfy you and give you the energy you need to get through your afternoon meetings. If you have the time, top apple slices with some almond butter or peanut butter for an extra-filling snack.
Search for Positive Ways to Make Changes
Need a quick energy boost? Watch how fast your energy comes back when you cut out what doesn’t serve you well and input positive habits that do. In all areas of your life, consider ways to add some positive changes by creating better habits or routines — like a little bit of self-care.
Ways to make some positive, energy-lifting changes:
- Take a cat nap - Since caffeine can reduce memory performance, opt for a little snooze instead when the 3 p.m. slump hits. Even just 20 minutes can help you feel restored and refreshed, according to sleep experts. Can’t nap? Try a short meditation session with your eyes closed for a little restoration time.
- Toxic situations - If your energy levels feel instantly zapped in the presence of a particular person, step away from those situations as fast as you can. Take note of your energy levels once you’ve left. You probably feel a whole lot lighter, right?
- Build-in self-care time - When you’re running on fumes, it can feel too luxurious to take time for a little bit of self-care. But self-care isn’t selfish, researchers say. In fact, looking after yourself is a must in order to maintain good mental and physical health. Even just 20 minutes a day can help you feel restored and minimize your stress, and in turn, energize you mentally as well as physically. Journaling, taking yourself out for coffee, going for a short walk alone, and other you-centered activities can help you feel rejuvenated.
Bad habits or activities - We all know some activities are just not good for us. Smoking, excessive drinking, consuming too many sweets, etc. causes the body to work harder than necessary. Too much strain for too long will drain your energy. Cut out your bad habits to see how your energy restores itself naturally. And we know this is easier said than done!
Discover How to Get Energy Naturally on Your Terms
As you know, your body is an amazing machine that can put up with a lot.
Maintaining great energy means treating your body well and listening to it, though. It seems so basic, but heeding your body’s signals is the best bet to ensure you maintain vibrant health. When you’re tired, rest. When you’re hungry, eat a nutritious meal.
When you feel depleted, focus on activities that restore you.
Fatigue is a symptom of pushing the body too hard. Whether it’s from lack of sleep, a long day, or a tough workout in the gym, take the time to reset and refresh. Your body will thank you and give you the natural energy boost you seek when you give it what it needs.
What do you do when you need an energy boost? Let us know your tips and tricks in the comments below! Our favorite is shooting our WELLNESS shot, which contains ginger. This potent ginger shot opens your pores, lungs, and naturally energizes you to get moving!