5 ways to boost your energy naturally

A drop or lack of energy is something quite common in humans. Whether it's a lack of motivation to get up in the morning, a lack of enthusiasm to participate in an activity or even a decrease in performance at work, the lack of energy manifests itself in several ways.

Fortunately, there are plenty of ways to boost your energy. If you're the type to drink several coffees a day to try to counter the negative effects of fatigue, it may be worth trying the tips below.

Here are 5 super simple methods (a little too much, but a little reminder sometimes does the greatest good) to boost your energy in a natural way:

  1. Sleep hygiene

Nobody will be surprised to be tired after too short a night's sleep… that goes without saying. Although sleep needs vary from person to person, experts recommend aiming for a minimum of 7 hours of sleep per night in order to maintain adequate energy levels and maintain good overall health.

Despite this knowledge, many of us fail to reach this required number for various reasons and this is when caffeine becomes our best friend! If this kind of situation happens infrequently, no problem; you can count on the following nights to catch up on lost sleep.

On the other hand, if sleeping 4 hours a night has become something recurrent, it could be a good idea to rearrange your schedule and your lifestyle in order to have a more optimal sleep hygiene for you.

2. Move and get some fresh air

We all know the impact of regular physical activity on physical health et mental. Whether it is to reduce the risk of cardiovascular disease or to fight against anxiety and depression, the benefits of physical exercise are great.

In addition to all this, a survey demonstrated that adding a little physical activity to one's daily routine could counteract fatigue by increasing energy levels.

Employees working several hours a week and experiencing a high level of work-related fatigue adhered to a low-intensity running training program where they had to complete 3 running outings per week for a duration of 6 weeks. At the end of the program, they all noted an improvement in their emotional fatigue, general fatigue, quality of sleep, cognitive function and ability to work.

If you are able to do your physical activities outside, that's even better! Indeed, there are a host of benefits of spending time outdoors such as increasing their sense of well-being, facilitating sleep, stimulating their immune system, etc.

3. Increase your water intake and decrease your alcohol intake

Consuming enough water is vital for human beings, that's a fact. Who has never heard the famous recommendation to drink 8 glasses of water a day (to be taken with a grain of salt by the way according to the article Should you drink 8 glasses of water a day?)?

Again, the benefits sufficient water consumption are not insignificant: maximizing physical and mental performance, increasing energy levels, helping to counter constipation, etc.

A research demonstrated that dehydration could have a significant impact on energy levels, feelings of fatigue and anxiety, and on the brain's ability to recall facts.

How do you know if you are sufficiently hydrated? If you are not thirsty and your urine is clear, you are probably well hydrated!

As far as alcohol is concerned, it would impact your energy level in 2 ways: by interfering with your sleep and contributing to your Dehydration. Like anything, moderation is key!

4. Adequate nutrition

Who has never experienced a drastic drop in energy to finally realize that the last meal or snack was several hours ago?

Or even a “high” followed by a “crash” of energy following the 2nd pieces of Yule log ingested on New Year's Eve?

We have all experienced this kind of unpleasant situations and that is why we know very well that eating whole and nutritious foods helps our system to function at its best.

This is all explained by the presence in large quantities of vitamins and minerals in this type of food. On the other hand, consuming large amounts of processed foods that contain mostly sucre and trans fats would negatively affect our energy levels as well as our overall health.

Additionally, several studies have shown that "skipping" a meal (especially lunch) has a negative impact on our level of fatigue, anxiety and attention.

5. Socialize

The pandemic has taught us many things: the importance of socialization on our overall health is one of them!

A survey demonstrated the impact of the lack of socialization on the quality of sleep, the risk of depression and fatigue. It would thus seem that individuals placed in socialization contexts saw their degree of fatigue decrease considerably compared to the control group. This harmful effect would increase drastically with age!

Going for a walk with a friend, signing up for a course or some activity, checking in on a family member… there are many ways to socialize!

And There you go! If your level of fatigue is a little higher than usual these days, we invite you to select at least one tip to try to remedy the situation!

author avatar
Claude godbout Project Manager
Former member of the national biathlon team and world champion in obstacle courses, physical activity has a special place in my daily life.

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