Who Else Wants to Boost Energy Levels Naturally? Here’s 7 Simple Ways.
Tired of starting your day with multiple cups of coffee and still feeling low on energy? Energy drinks and supplements not your cup of tea? No worries. We've covered you with these 7 simple ways to naturally boost your energy levels. Whether you're already following some of these tips or looking for new advice, these tips are sure to help you charge up your batteries and seize the day!
Mindful Eating
Mindful eating comes from practicing mindfulness- “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.” [2]
The practice of mindful eating has been around for centuries. Eating mindfully means that you are carefully and consciously tuning into your body's physical and emotional senses, and feeding it what it needs and wants. Mindful eating encourages you to make choices that make you happy, fulfilled, and energized without judging yourself. The benefits of mindful eating are beneficial enough to do some deep diving into this practice. Pay attention to:
Mental and physical cues that may affect how much you eat
Acknowledge how your body feels before and after the meal
Mindful eating is an important part of boosting your energy naturally. If you want to feed your body what it needs to give you energy, you should first tune into what that means for you personally. Mindful eating can prevent overconsumption, help you make better eating choices, and rid you of the guilt that surrounds your eating habits. Ok, now that we’ve covered that, here’s some mindful eating tips.
2. Start Your Day with Protein
Getting up in the morning and starting your day is hard enough. What better to look forward to than a fresh cup of coffee and a sweet muffin or blueberry bagel to boost your mood? Mmmm.
Although it seems like an inspiring way to get yourself excited about the day ahead, starting your day with carbs and sugars alone can cause your blood sugar to rise and quickly drop, leaving you hungry and tired.
So, what should you eat for breakfast?
Consider starting your day with more protein to keep yourself fuller longer and avoid that sugar crash. Not only does protein help boost your energy levels, but it also plays an important role in making hormones and enzymes and repairing your muscles and bones.
3. Watch Your Consumption of Fatigue-Causing Foods
You may think eating healthy foods and fruits will give you that energy you need and although that’s true, it isn’t always the case. Some of our healthy favorites are high in magnesium, melatonin, tryptophan, and potassium which are all important in your diet but can leave you feeling sluggish if you consume too much or too early in the day.
Some foods to watch how much you're consuming if you’re lacking energy are fruits such as kiwis, bananas, cherries, and prunes. Oatmeal and milk have become popular breakfast options, but you may want to think twice before pouring your 3rd bowl of cereal. Their high levels of melatonin and tryptophan (which assists in developing serotonin) can leave you dosing off mid-day.
4. Drink Water
Do you ever wake up in the morning with a mouth as dry as the Sahara desert? … or is it just me? If you drink a glass of water when you first wake up, that’s great!
Water stimulates your hormones, meaning it plays a big role in helping release those happy endorphins. Not only does water help stimulate your hormones, but a lack of water can make you lethargic, tired, groggy, increase anxiety, reduce productivity, and cause brain fog.
So, how much water should you drink?
Drinking extra water can’t help you gain energy, but staying mindful about how much you're drinking every day will help you maintain your energy and avoid tiredness or brain fog that’s due to dehydration. The recommended daily water intake is around 8 glasses!
5. Eat Foods That Fuel Your Energy
Certain foods are known for causing us to “crash” and quickly deplete our energy. If you’ve ever eaten a big Thanksgiving meal packed with carbs and a delicious turkey — you know how different that nap hits afterward!
What kind of foods fuel energy?
Aim for foods high in vitamin C, iron, zinc, resveratrol, and antioxidants if you’re looking for a boost of energy that doesn’t come crashing down right after.
Peanut butter is a top contender and a perfect snack due to its triple whammy — calories, protein, and vitamin E.
Seeds and nuts are a great source of Iron and an easy snack to take with you anywhere. Pistachios, cashews, macadamias, and almonds are rich in iron.
Hummus is another top contender with its high amounts of fiber that help to slow the absorption of carbs to sugars and slow digestion. Quinoa is rich in fiber, riboflavin, and protein making it a great way to boost energy naturally. This one might take you by surprise. Grapes are hydrating and a good source of resveratrol — “described as mimicking caloric restriction, leading to improved exercise performance and insulin sensitivity (increasing energy expenditure)”. [1]
6. Watch Your Consumption of High-GI Foods
Carbohydrates are essential for energy. Your body uses carbs to burn energy and without them, your body would begin to burn the fat that it’s stored. High-GI foods are foods with fast-releasing carbs that cause your blood sugar to rise rapidly and although they tend to be yummy (and necessary) — they can cause that energy-draining crash you're trying to avoid.
Stick to low-GI carbs for a gradual release of energy that prevents a need for naptime. Here are some slow-release carbs options to add to your mindful eating routine.
Corn flakes cereal, sourdough or mixed grain bread, yogurt with fruit and nuts, carrots and sweet potatoes, chickpeas and kidney beans, peanut butter with apples, and fruits like strawberries, pears, plums, grapefruit, and peaches, just to name a few.
7. Morning Exercise
Sometimes getting up in the morning seems like the most impossible task. Thank goodness you have the drive to work to chug your coffee and give yourself that much-needed pep talk. But what if you switched up your routine and found a way to get the energy boost you need to take mornings head-on and last throughout the day?
Does morning exercise give you energy?
Research shows that exercising in the mornings can give you a natural energy boost. Exercising promotes the flow of oxygen and nutrients through your body, giving you that boost you need to make it through the day.
“Physical activity also improves focus and concentration, regardless of when you do it. But if you have trouble focusing during the day, a morning workout might be just the ticket. A 2019 study published in the British Journal of Sports Medicine found that morning exercise improves attention, visual learning, and decision-making.” [3]
So, if you haven’t tried incorporating morning exercise into your mindful routine yet, give it a go. You may be surprised at the outcome!
Are you feeling drained and tempted to resort to energy-boosting supplements or drinks? Hold on before you take that step and consider a mindful approach to eating and staying in tune with your body. You'd be surprised at the positive impact it can have on your life. Why not give it a chance?
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