According to a recent survey of 2,000 Americans, 3 out of 5 say they are more tired than ever. For more than half, no amount of rest helps them refocus, and 56% says poor sleep schedules are to blame.1

Clearly, lack of energy and exhaustion are at epidemic proportions in the US.

There are many things that can cause you to have low energy. If this is a chronic problem, you should consult with your doctor. But if you’re sure that your lifestyle is at least partly to blame, the good news is, there are things you can do to regain some pep in your step.

Hydrate

Did you know that dehydration can lead to fatigue, weakness, lack of concentration, and loss of productivity?

We actually lose a lot of water during the day through breathing, sweating, moving, and going to the bathroom—more than we think—so keeping a water bottle at your side can help make sure you’re sipping throughout the day and staying hydrated.

Have a Little Caffeine

The benefits and drawbacks of caffeine are forever being analyzed, and while it’s not for everyone, the fact is caffeine is an extremely effective natural energy booster. You do have to be careful with when and how much you consume, though.

For one, caffeine is addictive and can lead to withdrawal symptoms in some people, including 

headaches, impaired concentration, and even mild depression. Relying on caffeine only when necessary can help prevent these withdrawal effects.

If you are especially sensitive to the effects of caffeine, try to avoid it after 3pm—otherwise you’ll be awake far later than you hoped.

But, for most people, enjoying a small cup of a caffeinated beverage like coffee or tea (NOT sugar-filled soda) is a safe way to re-energize. 

Eat Properly for Energy

How many times have you been tempted to grab some cookies, ice cream, chocolate, or other sweet treats for an energy boost? This is tempting, as sugar does give us an immediate spike in energy.

But the drawback is that it’s followed by a major crash—leaving you more tired and depleted than you started.

And while a single can of soda or sweet treat in an otherwise extremely healthy diet won’t cause any long-term health effects, using sugar regularly to boost your energy levels can lead to a lot of health problems.

The more sugar you consume, the more insulin your body produces, which can lead to metabolic syndrome, obesity, and eventually diabetes.

Excess sugar also affects your adrenal glands and can result in overproduction of the stress hormone cortisol, which ends up resulting in fatigue, depression, and other bothersome symptoms.

So, obviously, sugar is not the healthiest or safest way to boost your energy.

Instead, choose midday snacks that are low glycemic index—meaning whatever natural sugars they have are absorbed slowly (as opposed to quickly, like processed junk food and sogars are).

Foods with a low glycemic index include vegetables, berries, and nuts. In fact, a handful of almonds are especially beneficial as they’re high in magnesium and B vitamins, which are essential for energy.

Make Sure You Move

When you feel your energy start to wane, get up and go for a short walk around the block. If you can’t get outside, do jumping jacks, air squats, pushups, or simply dance in place. You should feel a surge of energy pretty quickly.

In fact, exercise in general is one of the best natural energy boosters. You don’t even have to commit to a stringent fitness routine. Research shows that sedentary people who complain of fatigue can increase their energy by 20% and decrease their fatigue by 65% just by engaging in some low-intensity exercise like going for a slow, leisurely walk.1

Nap Judiciously

Long naps can mess with your sleep schedule and cause more grogginess, but quick power naps—20 minutes tops—can be an excellent way to rejuvenate, re-energize, and improve alertness.

To get the most out of a power nap, try to make it a regular thing—every day sometime between 1–3 pm. Set your alarm so you don’t sleep for more than 20 minutes, and wear an eye mask or go into a dark room so you can fall asleep faster.

Ahhhhh….Aromatherapy

Certain scents are known for their energy-lifting potential—cinnamon and peppermint being two of the best. Diffusing cinnamon or peppermint essential oils is an easy way to gain this benefit.

Take Energy-Boosting Supplements

Finally, consider supplementing with some supplements known to provide a natural energy boost.

Vitamins and minerals like vitamin B12, vitamin D, iron, zinc, and magnesium all play critical functions in the body. If you’re deficient in any one of them, it can lead to exhaustion or lack of energy. Fortunately, most of these are found in good multivitamin formulas, so be sure you’re taking one every day.

In terms of other standalone supplements, coenzyme Q10 (CoQ10) is one of the best. This important antioxidant fuels energy production in the mitochondria—the cells’ energy factories. CoQ10 is most abundant in the heart—which makes sense since it is the body’s hardest working organ.

Our bodies produce sufficient levels of CoQ10 in the first few decades of life, but after about the age of 30, production slows down. This can lead to energy slumps throughout the day.

If you’re looking for a high-quality, trust-worthy CoQ10 supplement brand, look no further than Newport Natural Health’s CoQ-Max.

It combines the energy and heart benefits of CoQ10 with the anti-inflammatory properties of curcumin. A win-win!

Finally, it should be noted that we live in a time where an “always on the go” mentality and lifestyle equates to productivity and success. But after a while, this endless routine can have negative consequences. If you start to prioritize rest, sleep, health, and relaxation, you may find that your energy and zest for life quickly return. 

References

1. https://www.safetyandhealthmagazine.com/articles/22112-exhausted-nation-americans-more-tired-than-ever-survey-finds
2. Science Daily. Low-intensity Exercise Reduces Fatigue Symptoms By 65 Percent, Study Finds. 2008 March 2.