Between lengthy to-do lists and an allotment of 24 hours in a day to do it all, many of us are looking for ways to boost our energy. The good news is you can often improve your energy level by taking a natural approach. This guide provides practical steps to help you regain energy and enjoy more daily vitality.
Understand How Your Body Regulates Energy
Several factors directly impact your daily energy levels. Some examples of those factors include:
- Your overall lifestyle
- The amount and quality of sleep you get
- Your diet
- The amount and type of exercise you do
You will need to balance all four of these factors for optimal energy levels. Adding certain supplements to your regimen may further boost your energy and compensate for nutritional deficiencies in your diet.
How Diet Affects Energy Levels
Your food is your fuel. As a result, your energy levels are directly based on the quality, quantity, and type of food you consume. Meal frequency can also impact your ability to sustain energy over time.
Eating a Balanced Diet
For optimal energy, consume a diet with a broad spectrum of nutrients. Most of your calories should come from complex carbohydrates, lean proteins, and healthy fats to maintain a high energy level throughout the day. The human body prefers carbohydrates because carbs are readily converted to glucose, which can be burned for energy. The best time to consume carbs is before you work out. Combining carbohydrates with protein will slow absorption and sustain your energy for longer. This practice will also help you avoid insulin spikes.
The Role of Insulin Regulation
Insulin also plays a role in your energy levels. The pancreas produces insulin to help your body break down glucose. Therefore, consuming refined sugar and carbs can cause your insulin levels to rise and fall sharply, making your energy levels less consistent throughout the day. You can minimize insulin spikes by eliminating refined sugar and carbs and focusing on eating low-sugar, low-carb snacks, especially when you are less physically active throughout the day.
Incorporating Supplements
Most people find consuming a perfect balance of nutrients is nearly impossible. Dietary supplements can fill in the gaps. The following supplements may support sustained energy levels:
- Vitamin B12
- Iron
- Magnesium
- CoQ10
- Ashwagandha
Vitamin B12 supports energy production. People who follow a vegetarian or vegan diet may especially benefit from incorporating B12 into their supplementation regimen.
Iron is critical to maintaining healthy blood as it carries oxygen to the lungs and throughout the body. You also need sufficient iron intake to support muscle function, immune health, and energy production. Extreme fatigue is one of the most common signs of iron deficiency. The best way to boost your iron intake is to consume leafy green vegetables and animal products like liver. However, you can also support your iron levels by taking supplements.
Magnesium is one of the most important minerals in the human body. In addition to reducing stress, magnesium supports muscle function and hormone regulation. Unfortunately, the average American diet does not supply enough iron through food intake due to soil depletion. However, magnesium supplements are now available in various forms, including tablets, pills, drink powders, topical gels and sprays, chocolates, and gummies.
CoQ10 occurs naturally in the body’s cell membrane. The most significant nutrients are in the heart, liver, kidneys, and pancreas. In addition to supporting energy levels, CoQ10 protects the body from cell damage caused by free radicals. You can increase your CoQ10 intake by consuming fish, meats, and nuts. However, you can find supplements that deliver the nutrient to your cells in much more significant amounts.
Ashwagandha has become one of the most popular adaptogenic herbs in recent years. Adaptogens can work differently depending on the user’s unique biology and nutritional needs. Known as a supplement that reduces anxiety, ashwagandha can support your energy level all day, boost endurance during workouts, and even improve sleep quality.
Most supplements are generally safe for consumption in smaller doses. However, you should always consult your doctor and, if possible, a natural health practitioner to determine your desired dosage.
Getting Support From Your Doctor
Your doctor can be a valuable resource for solving why you experience low energy. Many standard lab tests can reveal deficiencies draining your energy supply. Discuss the following lab tests with your doctor:
- Thyroid Function Test
- Complete Blood Count (CBC)
- Vitamin and Mineral Deficiency Test
- Cortisol Level Test
The thyroid is a gland that is located in the lower neck. Its duties include producing a hormone that helps regulate energy levels and body temperature and keeps the brain, heart, and muscles functioning optimally. If the hormone levels in your blood are low–a condition known as hypothyroidism–you will likely experience fatigue. Your doctor can run several tests to measure thyroid levels in the blood and determine whether your body uses the hormone as it should.
If you complain of chronic fatigue, your doctor will likely run a complete blood count test (CBC) to check for anemia and other underlying issues. A CBC measures the counts of your red blood cells, white blood cells, hemoglobin, hematocrit, and platelets. Each component of your blood serves a different function, including fighting infection, transporting oxygen throughout the body, and helping the blood clot if the skin is broken. Your blood also carries the macronutrients and micronutrients that supply your body with energy.
Your doctor can perform tests to measure the levels of various vitamins and minerals in your blood to determine whether your diet adequately supports your nutritional needs. People who have low energy levels are often deficient in any of the B Vitamins, Vitamin D, or iron.
Although cortisol is known as the stress hormone, it serves other important functions. Normal levels of Cortisol help your body fight infection, maintain your blood pressure, and regulate your blood sugar and metabolism. Abnormal cortisol readings may cause you to feel increased anxiety, stress, fatigue, and difficulty losing excess weight. Doctors measure cortisol by taking blood, saliva, and/or urine samples.
Your doctor will also measure your blood sugar and insulin levels to determine whether diabetes or insulin resistance may affect your energy levels. People who have a diagnosis of diabetes and those who are insulin-resistant generally have high levels of glucose in their blood. Diabetes occurs when the pancreas does not produce enough insulin to process glucose, while insulin resistance occurs when the pancreas must produce excessive amounts of insulin to process glucose in the blood.
If you have a blood sugar disorder, your doctor will likely recommend a diet low in sugar, processed foods, and carbohydrates. You may also be prescribed medication to help your body metabolize sugar.
Lifestyle Habits for Increased Energy Levels
Beyond taking supplements, getting medical help, and consuming a balanced diet, there are simple lifestyle practices you can implement to boost your vitality. You can often see immediate improvement in your energy levels when you implement the following practices.
Maintaining Your Hydration Levels
Drinking enough water is critical to your well-being. Your body uses water for detoxification, hydration, and optimal cell balance. Low energy often indicates that you are not drinking enough water daily. Other signs of dehydration include cracked lips, thirstiness, dry skin, and dry hair.
Managing Your Stress Levels
The best approach to stress management is to change your stress response by improving your mindset. Although responding to stress with negative emotions is common, you can reduce your stress response by incorporating practices that help you reset and remain calm. Practicing mindfulness exercises and meditating are stress-reducing strategies you can do anywhere. Today, multiple apps help users learn how to alleviate stress by using strategies like breathing and visualization to curb their excessive stress response.
You can also implement low-impact exercises like yoga and stretching. Exercises that are slower-paced and focus your attention on breathing and noticing sensations within your body improve your sense of awareness. As you become more aware of how you feel physically and mentally, you will learn how you can do certain types of exercise to help you heal and release tension from your body and mind.
If you are chronically stressed, seek counseling. Discussing your stress triggers with a professional third party can help you feel better and learn how to process stress healthily.
Avoiding Stimulants
People often consume stimulants for their immediate perceived benefits, but they don’t weigh the long-term consequences. If you feel like you can’t function without coffee, you may be surprised to learn that coffee is part of the reason your energy is low. Caffeine can disrupt your sleep cycles and tire you throughout the day. Because caffeine is a stimulant, coffee drinkers are likelier to experience energy crashes as the beverage works through the body. Caffeine also contributes to tiredness by causing dehydration.
Coffee isn’t always the culprit. Several unassuming drinks contribute to your caffeine consumption. Chocolate and even fruit-flavored carbonated drinks may add to your caffeine intake enough to disrupt your sleep cycles. Even tea, which you may be tempted to drink for relaxation purposes, may keep you awake at night and cause energy crashes. To monitor your caffeine consumption, monitor nutrition labels and ingredient lists closely.
Cutting Nicotine
Nicotine is often overlooked as a stimulant. However, it is highly addictive and can trigger fatigue in several ways. Using nicotine products can disrupt sleep cycles and cause fatigue by creating a sleep deficit. Smoking can make you feel tired as it reduces blood oxygen levels. As a stimulant, nicotine increases your heart rate and can cause an adrenaline rush. When these effects wear off, you may feel more tired than you did before. Lastly, fatigue is a common symptom during the detox phase when quitting a nicotine habit. If you are struggling with quitting nicotine use, consult your doctor to inquire about products that may ease nicotine withdrawal.
Final Thoughts
The key to sustaining high energy levels is to adopt healthy, holistic habits across your entire lifestyle. Every area of your health represents an area you can improve by mindfully implementing wellness practices.
Depending on the underlying cause of your fluctuating energy levels, making immediate changes may immediately yield noticeable results. However, if the problem is more deeply rooted, it may take some time before you consistently feel better. Stay patient, and notify your doctor of any changes or struggles with your energy levels. Through diagnostic testing and the right combination of dietary, exercise, and lifestyle changes, you will overcome fatigue and experience a whole new level of vitality.
