You know the feeling — you’re plugging away at work after lunch when your eyes get a bit heavy and your body starts to feel sluggish. You’ve hit the dreaded but all-too-common “afternoon slump”...that time in the day when many people experience a noticeable dip in energy levels and find themselves longing for a nap or some caffeine.
If you want to boost your energy, there is no shortage of options for a short-term solution. Everything from coffee and tea to vitamins and supplements that promise to boost your energy are available for use, but not all of them are particularly healthy options.
If you’re feeling tired, sluggish or sleepy, these natural ways to increase energy are sure to help you feel energized and help you get through the day and feel awake and alert while you do.
1. Exercise
It may seem counterintuitive to expend energy in order to gain some, but exercise is a great way to not only increase your energy but boost your mood, too! Regular workouts can make a difference in your day-to-day energy levels. Exercise causes your body to release hormones known as endorphins that help us get things done and feel good while we’re doing it.
Regular exercise improves cardiovascular health, too, which gives you greater endurance throughout the day. When it’s easier to get through your to-do list, you’ll have energy left over to do the things you enjoy and not feel so tired at the end of the day.
Not only does exercise give you more energy, but it helps you sleep better. And the better you sleep, the more energetic you’re bound to feel the next day. Win-win!
Feeling sluggish and unmotivated? You don’t have to hit the gym for long. Just move your body for ten minutes as a start, and see how it makes you feel. Even going for a walk outside can make a difference.
rn2. Drink water
We all know that water is essential to life. But what is lesser known is that one of the first signs of dehydration isn’t a feeling of thirst, but fatigue! So the next time you’re feeling sluggish, reach for a cool glass of water rather than a caffeinated beverage, which can leave you feeling even more dehydrated. Mild dehydration can impair your energy levels and mood, and studies show that it can even lead to a reduction in your memory function and brain performance. Getting enough H2O throughout the day can help you feel energized, and keeps you healthy, too.
3. Kratom
Kratom (Mitragyna Speciosa) is a leafy plant native to Southeast Asia that belongs to the same family of flowering plants as coffee. Kratom has been used for hundreds of years for its stimulating effects. Of the many alkaloids this plant contains, mitragynine and 7-hydroxy mitragynine are primarily responsible for the stimulant effects kratom can offer.
Kratom is available in many forms, and how you consume it is up to you: you can drink kratom tea, use kratom capsules, or “toss and wash” the powder (which is ground up leaves of the plant). No matter how you choose to enjoy kratom, you’ll want to be mindful of your dosage.
Generally speaking, low doses of kratom (between 1-5g) cause stimulant effects, reduce feelings of fatigue and improve alertness. You’ll want to be careful to measure your kratom dose if you’re using it for energy though because higher doses (5-15g) can result in sedation.
Not all kratom strains produce the same effects. Some are better known for their energy-boosting effects, while others are best for pain relief and relaxation. Be sure to do your
research before selecting a strain.
4. Eat energy-rich foods
If you eat a large, carb-heavy meal, chances are this is going to make you feel sluggish. It’s better — and more healthy all-around — to eat small meals and snacks of nutrient-dense foods throughout the day rather than three large meals a day. This approach to eating can help reduce fatigue because your body will take up less energy to digest these small meals than it does to digest a large meal.
Nutrient-dense foods are the smartest option when it comes to eating for energy, too. You’ll want to eat foods with a low glycemic index because their sugars are absorbed slowly and may help you avoid the lag in energy that often comes after eating foods high in sugars and starches. Reach for whole grains, vegetables, nuts and healthy oils (i.e., coconut oil and olive oil) as well as foods high in protein to help you get a much-needed energy boost and keep you going throughout the day.
5. Get good sleep
A peaceful night of sleep can leave you feeling more energized when you wake up and keep your energy levels high throughout the day. Your body restores many of its functions and systems while you sleep, including your immune system, hormone levels, temperature regulation and even your appetite. All of these factors play a role in how much energy you have throughout the day. In order to feel your best, you’ll want to aim for 7-8 hours of sleep per night.
If you struggle to fall or stay asleep, meditation and/or breathing exercises may help you relax to help you fall into a deep, restorative slumber.
Points to Remember
If you’re tired and lack the energy you need to get through the day, you’re not alone. But know that it doesn’t have to be this way! The next time you’re feeling lethargic, make yourself a cup of kratom tea, get some exercise, and aim to get a solid nights’ sleep. These can benefit not only your energy levels but your mood, your productivity, and your physical health.
If you feel chronically tired, it may be worth taking a look at your lifestyle and make some healthy changes to boost your energy levels and improve your overall health and wellbeing.