{"id":34356,"date":"2022-03-23T05:47:00","date_gmt":"2022-03-23T05:47:00","guid":{"rendered":"https:\/\/www.bensnaturalhealth.com\/blog\/?post_type=generalhealth&p=34356"},"modified":"2026-05-31T10:53:45","modified_gmt":"2026-05-31T10:53:45","slug":"natural-energy-boosters","status":"publish","type":"post","link":"https:\/\/www.bensnaturalhealth.com\/blog\/general-health\/natural-energy-boosters\/","title":{"rendered":"10 Natural Ways To Get More Energy"},"content":{"rendered":"\n

If you\u2019re feeling low on energy, you\u2019re not alone. <\/p>\n\n\n\n

Everyone deals with feeling tired at some point, but it can disrupt your life if it becomes a regular occurrence.<\/p>\n\n\n\n

There are many potential causes of low energy. If you\u2019re concerned about low energy levels and have visited your healthcare provider to rule out potential problems, then one or more of these natural energy boosters might help you feel more energized.<\/p>\n\n\n\n

10 Natural Ways To Get More Energy<\/h2>\n\n\n\n

1. Don\u2019t overdo it on the caffeine<\/h3>\n\n\n\n

Caffeine can help make you feel more alert, awake, and less fatigued, but there comes a point when it starts to have the opposite effect.<\/p>\n\n\n\n

It takes about five hours<\/a> for half of the amount of caffeine you consume to be cleared from your body. If you drink a lot of caffeine, especially later in the day, you might have a hard time falling asleep.<\/p>\n\n\n\n

If you enjoy drinking a lot of coffee, try switching to decaf if you\u2019re drinking it in the afternoon. And if you\u2019re a tea drinker, be aware that green tea<\/a> and black tea contain caffeine, whereas herbal teas are typically caffeine-free. <\/p>\n\n\n\n

Be wary of caffeine supplements, which can be dangerous. Taking too much caffeine<\/a> can overstimulate your heart and lead to an irregular heartbeat, anxiety, headaches, irritability, and more.<\/p>\n\n\n\n

2. Include activity in your daily routine – but not too close to bedtime<\/h3>\n\n\n\n

It might seem counterintuitive to exercise when you\u2019re feeling tired. Physical activity<\/a> does require energy, but it seems to be an energy booster as well. <\/p>\n\n\n\n

Scientists can\u2019t explain the exact reason why physical activity helps fight fatigue<\/a>. However, studies<\/a> note a correlation between more physical activity and fewer feelings of fatigue compared to more sedentary people.<\/p>\n\n\n\n

If you want to include regular physical activity<\/a> in your lifestyle but feel overwhelmed at the thought of it, start small. <\/p>\n\n\n\n

Going for a 10-minute walk during your lunch break, after dinner, or any other time of the day is a great start. If you go on three separate 10-minute walks in a day, then you\u2019ll be meeting the American Heart Association’s recommendations.<\/p>\n\n\n\n

3. Avoid screens before bed<\/h3>\n\n\n\n

One of the best natural energy boosters might be the most challenging for some of us – avoiding screens before bed. If you\u2019re looking at a brightly-lit phone, tablet, or computer before bed, it can cut down on your total sleep time and may even reduce your sleep quality.<\/p>\n\n\n\n

Melatonin<\/a> is a hormone that helps promote sleep and is produced when you\u2019re exposed to darkness. Melatonin helps regulate your circadian rhythm, which is your body\u2019s natural internal clock that helps you feel wakeful during the day and sleepy at night. Screens emit blue light, which suppresses your body\u2019s natural melatonin production. <\/p>\n\n\n\n

If you choose to look at screens at bedtime, be sure to set a time limit so you don\u2019t get carried away and eat away at valuable sleeping time. Turning down the brightness on your screens can help, too.<\/p>\n\n\n\n

If you insist that watching shows helps you fall asleep yet you\u2019re feeling tired often, consider listening with headphones on a low volume without looking at the screen.<\/p>\n\n\n\n

4. Eat a healthy diet<\/h3>\n\n\n\n

Your diet is one of the best places to start to improve your energy level. <\/p>\n\n\n\n

A diet rich in high fiber foods can help provide more sustained energy while preventing blood sugar spikes and crashes. <\/p>\n\n\n\n

Fiber is found in foods like whole grains, fruits, vegetables, legumes, nuts, and seeds. Not only can high-fiber foods act as natural energy boosters, but they can help support your heart, digestive, and blood sugar health.<\/p>\n\n\n\n

Eating healthy foods with omega-3 fatty acids can fight inflammation, which can manifest as chronic fatigue in some people. <\/p>\n\n\n\n

Foods rich in antioxidants<\/a> like berries, dark leafy green vegetables, and dark chocolate (to name a few) also help fight inflammation, which may help give you an energy boost if you have an inflammatory health condition like diabetes<\/a> or heart disease<\/a>.<\/p>\n\n\n\n

Avoiding added sugars can help prevent a blood sugar spike, which often leads to a feeling of an energy \u201ccrash\u201d afterward.<\/p>\n\n\n\n

Complex carbohydrates like whole grains, fruits, vegetables, and legumes (also high in fiber) provide more sustained energy than refined carbs like enriched grains (white bread, white rice, etc.) and highly processed foods.<\/p>\n\n\n\n

Eat protein with meals and snacks to help provide sustained energy. Protein<\/a> takes longer to digest, which means it\u2019s released more slowly to be used as energy by your body. Protein also helps prevent blood sugar spikes and crashes. Some protein-rich foods include meat, poultry, fish, eggs, legumes, nuts, seeds, and soybeans.<\/p>\n\n\n\n

5. Drink alcohol in moderation<\/h3>\n\n\n\n

Drinking alcohol can make you feel sleepy initially, but it can wreak havoc on your overall sleep quality if you drink large amounts. Drinking alcohol reduces sleep quality and can increase your risk of developing insomnia<\/a> if you abuse alcohol, which can make you feel low on energy.<\/p>\n\n\n\n

B vitamins<\/a> help you obtain energy from food. Alcohol abuse can reduce your body\u2019s ability to absorb vitamin B12<\/a>, one of many vitamins that act as natural energy boosters. If you\u2019re deficient in vitamin B12, you might develop anemia<\/a>, with fatigue as one of the most common symptoms. <\/p>\n\n\n\n

6. Practice deep breathing<\/h3>\n\n\n\n

If you\u2019re tired, stressed, or a combination of the two, you might neglect proper breathing techniques. Deep breathing is one method to help combat stress, which can lead to feelings of fatigue if left unchecked.<\/p>\n\n\n\n

Here\u2019s one example of a deep breathing exercise<\/a> to help you fight stress<\/a> and boost your energy level:<\/p>\n\n\n\n