Discover natural strategies to boost your energy from morning to night—without caffeine or energy drinks, including exercise, diet, and mushroom supplements.
When they’re tired, a lot of people turn to coffee, energy drinks, or sweet snacks. This can give you a quick boost, but it usually ends in a crash. On the other hand, these 12 tips for a natural energy boost will help you stay full of energy all day without the side effects of stimulants or artificial ingredients.
Get Your Day Started
Eat a Healthy Breakfast
If you skip breakfast, you might feel tired later. A healthy breakfast with protein, healthy fats, and whole carbs gives your body and brain the fuel they need for the day. For example, you could eat whole grain toast with avocado or cereal with nuts and berries.
Stay Hydrated
Dehydration is a common reason why people feel tired. Start your day with a glass of water and keep drinking more all day. Even slight dehydration can make you tired and less able to focus.
Get Up and Move
Being active improves blood flow and gets more oxygen to your brain and muscles. An easy yoga exercise, a short walk, or even just a few stretches can give you more energy and make you feel better.
Keeping Up Mid-Day Energy Levels
Eat Whole Foods and Complex Carbs
Processed foods and processed sugars can make your blood sugar rise and fall quickly. Focus on whole foods that give you energy that lasts, like fruits, veggies, whole grains, and legumes. Your blood sugar stays fixed because complex carbs are broken down slowly.
Choose Your Snacks Wisely
If you need a pick-me-up, eat snacks that have fiber, protein, and healthy fats. A banana with almond butter, Greek yogurt with seeds, or a handful of different nuts are all good examples.
Spend time in the sun
Sunlight helps keep your circadian cycle in balance, which affects how alert you are and how well you sleep. Get at least 10 to 20 minutes of sunlight every morning to maintain your energy and help your body wake up.
Move around often
You might feel tired after sitting for a long time. Every hour, get up and stretch or go for a short walk. Even short breaks to move around can improve blood flow and brain clarity.
Get Over the Afternoon Blues
Do some meditation or mindful breathing
Stress and mental weariness can make you feel tired and drained. Take a moment to do some mindfulness techniques, deep breathing, or meditation. These activities will help you calm down and concentrate again.
Aromatherapy and stimulating the senses
Some smells, like cinnamon or peppermint, may wake you up. If you need a quick pick-me-up, keep a small bottle of essential oil at your desk or chew some mint gum.
Hang out with positive people
Spreading energy is easy. Being around positive, helpful friends or coworkers can make you feel better and give you more energy.
Supplements for Natural Energy
Functional Energy Supplements with Mushrooms
Functional mushrooms like reishi, cordyceps, and lion’s mane are becoming more known as natural ways to get more energy. For example, cordyceps have been used for a long time to support endurance and physical ability. Lion’s mane may support cognitive function, and reishi makes you less likely to worry. You can get these mushrooms in the form of capsules, powders, or teas. Be sure to choose a brand you can trust, and if you have any questions, talk to a doctor.
Take Care of Nutrient Deficiencies
Lack of important nutrients like vitamin D, B12, or iron can sometimes cause people to feel tired. If you think you might be missing any of these, you might want to get your levels checked and take supplements as needed while under the care of a doctor.
Tips for Keeping Your Energy Up
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Make sleep a priority: Good sleep is the key to having energy during the day. Aim to sleep between 7 and 9 hours every night, and stick to a regular routine.
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Don’t drink too much coffee or sugar: Using stimulants too often can mess up your normal sleep and energy cycles.
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Keep things organized: Managing your time and lowering your stress can keep you from getting mentally worn out and increase your output.
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Pay attention to your body: If you feel tired all the time, you should see a doctor to rule out any underlying health problems.
Making small, long-lasting changes to your daily routine is a natural way to get more energy. You can have steady, vibrant energy from morning to night without having to crash on caffeine if you pay attention to diet, exercise, sunlight, staying hydrated, and dealing with stress. Functional mushroom supplements and whole-food snacks are the cherry on top to help you get through the day with energy and clarity.