Everyone faces a time when they cannot gather the energy to perform a task or even get up. However, if it becomes a regular occurrence, it can disrupt a person’s normal functioning and indicate an underlying health problem.
When fatigue takes a toll on you, an energy booster may be just what you need. Read this article to learn about 15 natural energy boosters that will keep you energized for long periods.
What Are Natural Energy Boosters?
Fatigue is the term used to describe a state in which a person feels drained so much that their exhaustion interrupts their daily life. It is more than just feeling tired—the person has no energy or motivation to accomplish anything.
The cause of fatigue can be traced to three broad factors—physical issues, mental health issues, and lifestyle factors. Some of them are:
• Lack of sleep
• Excess or lack of physical activity
• Unhealthy diet
• Heart disease
• Alcohol or drug use
The term “natural energy booster” refers to habits or foods that help overcome fatigue and bring a sense of normalcy to daily life.
15 Natural Energy Boosters
While all foods and drinks provide energy, some will give you a jolt of energy.
Foods that provide the body with sustained energy are necessary to combat fatigue. Some foods that will help you boost your energy levels are:
Fruits like apples, bananas, strawberries, oranges, and avocados are loaded with minerals, vitamins, and fiber. Fruits aid digestion, contain healthy fats, have antioxidants, and fight free radicals. So besides an energy boost, they also promote good health and overall well-being.
2. Animal Products
Animal products like eggs, yogurt, fatty fish, and beef liver are great sources of proteins, minerals, and vitamins like vitamin B12. The simple carbohydrates and fats in them will keep your body energized.
Vegetables like dark leafy vegetables, sweet potato, yam, beetroot, and dark chocolate are loaded with nutrients, minerals, and antioxidants which will improve your health and give you a boost of energy.
Brown rice, popcorn, oatmeal, and quinoa are fiber-rich foods that will help you feel full for a long time. Besides fiber, they are high in fiber, protein, and slow-release carbohydrates, providing a sustainable energy source.
5. Beans and legumes
Consuming nuts, seeds, peanut butter, soybean, and lentils are also great ways to boost your energy. They offer a perfect blend of carbs, proteins, fats, and fiber, promoting digestion, making you feel full for longer, and providing energy.
Considering that 70% of the body is water, it is no surprise that dehydration can lead to several health issues, including fatigue. Sipping moderate amounts of water throughout the day can revitalize you and help fight the symptoms of fatigue.
Coffee is a known energy booster. It produces alertness that helps the body in being more productive. However, the body can develop a tolerance for caffeine, so drink in moderation.
8. Yerba maté
The drink is native to South America. It is a herbal tea made from twigs and leaves of the Yerba maté plant. The effects are similar to those of coffee and tea when it comes to boosting energy.
9. Green Tea
Green tea has medicinal properties and helps reduce inflammation and oxidative stress. It offers a smooth transition from a fatigued state to an energized one and helps a person feel energized for a long period.
This is a fermented drink made by fermenting tea and adding various natural ingredients and flavors. As it is made from tea, it has a healthy dose of caffeine that will keep you energized. It also has probiotic flora that will improve your overall health.
11. Vitamin B12
The body requires Vitamin B12 for many vital functions. Besides playing a role in energy production, it keeps the blood and nerve cells healthy. People with vitamin B12 deficiencies are prescribed supplements to boost their metabolism and overall well-being.
A renowned medicinal herb, it energizes the body by fighting mental and physical stress.
13. Rhodiola Rosea
The herb is an adaptogen. That is, it helps the body fight stress. It eases mental fatigue and enhances physical performance.
The body needs iron to supply oxygen throughout the body. When the body faces a deficiency, the body becomes oxygen deprived and fatigued.
This hormone helps regulate sleep. Melatonin supplements are prescribed to people who have insomnia and other sleep disorders. It helps you get a good night’s sleep, which reduces fatigue.
Other Tips And Habits For Staying Energized
Energy boosters are behaviors or habits that raise your energy levels so you get a boost of energy.
So, whether you cannot gather enough energy to get up and participate in your favorite activities, find it hard to concentrate, or feel drained, here are a few remedies that will help raise your energy levels.
Get Enough Sleep
Getting a minimum of 7 hours of sleep is vital for your well-being. Regulate your sleep schedule and try relaxation methods to help you sleep better.
A filling and healthy breakfast provides enough energy to get you through the day and puts you in a better mood. People who regularly have breakfast report less stress and fatigue.
Walk Around The Block
Walking is a simple non-exhausting exercise that is easy, accessible, and does not require any equipment. By releasing endorphins and other hormones and supplying oxygen throughout your body, a short walk can help you feel more energetic and happier.
Get Some Sunshine
Morning sunshine is the best as it gives you a dose of vitamin D. When you feel low, and the sun is still around, go out and bathe in mother nature’s energy booster. Sunlight is known to boost the levels of serotonin in the brain. The chemical helps increase energy, and makes you calmer, more positive, and more focused.
Engage In Some Exercise
As physical activity requires energy, this may seem counterintuitive. However, exercising is a great energy booster.
Drink Plenty Of Water
Dehydration may often cause energy drain and lethargy. Ensure you are drinking the minimum required eight glasses of water. Anytime you feel low on energy, have a cool glass of water to remedy the situation quickly.
Dance To Your Favorite Tune
Music is known to be a great energy booster, and enough research has supported its positive effects on mood and energy levels. Loud music boosts adrenaline levels, which is all you need for a quick energy boost.
Eat less Sugar
Sugar gives you a quick energy boost; however, it also wears off quickly, leaving you more tired than before. Sugar also negatively affects your health and wreaks havoc on your waistline.
Keep Your Thyroid In Check
Even after following a proper diet, getting regular sleep, and exercising, you still feel sluggish, it may indicate an underlying health issue related to the thyroid. Undergo a thyroid function test and consult a physician.
It is common for busy people to get overwhelmed, anxious, and stressed. It leaves you mentally and physically exhausted and makes you feel fatigued even when you don’t do much throughout the day. Reduce stress by exercising, practicing calming techniques, deep breathing, meditating, reading, and other relaxing activities.