10 Ways To Naturally Increase Your Energy

Considering the increasing demands of daily life and the non-stop responsibilities of motherhood, we all could use a little more energy. So today, we’re laying out 10 ways to naturally increase your energy through good nutrition and better habits.

#1 Drink more water. 

The general rule is “half your body weight in ounces each day” but think of this number less as a hard and fast rule and more of an easy way to remember your daily goal (i.e., a LOT). If you don’t drink enough water, you can become dehydrated, and research shows that dehydration can contribute to fatigue.

#2 Work with your body's natural circadian rhythm. 

That means saying goodbye to late-night Netflix binges and hello to an early, consistent bedtime. Other ways to support your internal clock include sleeping in a dark, cool room (eye masks are great for blocking out the little lights from our computers, TVs, and phones), getting out into the sunlight in the morning, and removing all screens at least one to two hours before bed.

#3 Maintain blood sugar balance. 

Blood sugar swings often equals low energy. So, in addition to eating meals and snacks at regular intervals (i.e., every three to four hours), make sure every meal includes fat and/or protein. For example, instead of an apple, try an apple with nut butter. Eating carbohydrate-rich foods alone leads to an inevitable crash.

#4 Exercise regularly. 

You don’t have to go hard at the gym for four hours every day, but a moderate dose of regular exercise (not too much, not too little) will boost your energy.

#5 Cut out caffeine.

It feels counterintuitive, seeing as how much our society relies on coffee to get through the day, but relying on it can lead to fatigue and insomnia. It also has negative effects on sleep and sleep quality. 

Not ready to cut it out completely? Then stick to consuming it before noon so your body has time to metabolize the caffeine before bedtime.

#6 Eat your veggies.

As a nutritionist, I’m always preaching about the magic of whole, unprocessed foods, and when it comes to maintaining your energy levels, they couldn’t be more magical. 

Processed foods usually have high levels of oils, sugars, and wheat that are incredibly inflammatory in the body and can contribute to fatigue. On the other hand, whole foods provide the right amount and type of nutrients needed for daily bodily function. 

#7 Support your mitochondria. 

Mitochondria are the powerhouses of our energy. These organelles inside our cells turn what we eat into usable energy. So if our mitochondria aren't happy, neither are we. 

Chronic stress and a lack of nutrients in our diets can compromise our mitochondrial health. This powerhouse system (and our energy levels) can be supported by consuming whole foods rich in B vitamins, magnesium, and antioxidants necessary for mitochondrial function. Fish, leafy greens, eggs, pumpkin seeds, and berries are all good sources of these nutrients.

#8 Reduce alcohol intake.

Alcohol increases the level of epinephrine, which is stimulating and can contribute to waking in the night. So even though a nightcap might help you fall asleep faster, you’re more likely to wake up in the middle of the night and sleep less soundly. Reducing the amount of alcohol you drink can save you from feeling lethargic and fatigued the next day. 

Click here to read about other ways alcohol messes with your body.

#9 Reduce sugar intake.

Too much sugar—especially when it's not paired with protein, fat, or fiber— spikes your blood sugar, which leads to those horribly fatiguing sugar crashes. 

#10 Find ways to balance out the inevitable effects of chronic, daily stress.

It doesn’t take a rocket scientist to recognize that stress is incredibly fatiguing. Acute stressors (i.e. narrowly missing a car accident) flood our systems with stress hormones, and a fatiguing feeling once the threat has passed- but modern life has created a situation where we all deal with chronic, ongoing stress with no recovery. No wonder we are all so tired! We can combat this by removing the stressors we can control (for example, dietary stressors include processed and inflammatory foods), and do ongoing ‘stress maintenance’ to give our bodies a chance to recover from the stress onslaught. This can look like all the “self-care” tips on the internet, or just doubling down on the basics- consistent sleep, a whole foods based diet, adequate water, exercise, and meditation.

SOURCES

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3553795/

https://pubmed.ncbi.nlm.nih.gov/31574939/ 

https://www.healthline.com/nutrition/caffeine-side-effects#TOC_TITLE_HDR_9

https://www.health.harvard.edu/mind-and-mood/alcohol-and-fatigue 

This information is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to https://www.sourceandsproutnutrition.com/disclaimer