Feeling low on energy can not only feel frustrating but hinder your productivity and make you feel unlike your usual self. Even though supplements and energy drinks might seem great in the moment, some can have lasting side effects. Ingesting too much can lead to some serious health issues or even addiction. Instead, why not try natural methods to boost your energy levels? Here are some effective and natural ways to increase your energy levels! Why You Might Be Feeling Fatigued Fatigue can have a variety of causes. From not getting enough exercise to a lack of sleep, here are some of the many reasons you might be feeling fatigued: You don’t live an active lifestyle. Leading a sedentary lifestyle can contribute to fatigue. Regular physical activity promotes blood circulation, releases endorphins, and boosts energy levels. Incorporate exercise into your daily routine, such as walking, jogging or joining fitness classes. Start slowly and gradually increase the intensity and duration of your workouts. Invest in quality workout accessories so that you don’t injure yourself and can get the most out of your workouts. You’re not getting enough sleep. One of the most common reasons for feeling fatigued is not getting enough quality sleep. If you’re someone who has poor sleep habits, such as having an irregular sleep schedule, drinking a lot of caffeine or using your electronic devices frequently before bed, you might be contributing to a disrupted sleep cycle. Establishing a consistent sleep routine, creating a relaxing bedtime environment and limiting stimulants can significantly improve sleep quality. This way, you’ll feel much more energized throughout the day. You might have a vitamin deficiency. If you’re struggling to find energy throughout the day, you might have a vitamin deficiency. Your diet plays a vital role in your energy levels. Deficiencies in essential nutrients like iron, vitamin D, vitamin B12 or magnesium can lead to fatigue. Ensure your diet is well-balanced and includes a variety of fruits, vegetables, whole grains, lean proteins and healthy fats. There are lots of protein-heavy diets out there that you can follow to make meals that can increase your energy. Reducing processed sugars, dairy and other animal by-products can go a long way in helping you increase your daily energy levels. Consider consulting a medical professional for a nutritional evaluation before taking supplements, as taking too much might cause adverse effects. You could be experiencing chronic stress levels. High levels of stress can leave you feeling mentally and physically exhausted. The constant release of stress hormones like adrenaline or cortisol can decrease your energy throughout the day. Practice stress management techniques like meditation, deep breathing exercises or engaging in hobbies you enjoy. Participating in psychotherapy or even attending daily yoga classes can help you reduce stress to have higher energy levels. You probably haven’t had enough water. Even a small case of dehydration can cause fatigue and affect your brain. Ensure you’re drinking enough water throughout the day. You’ll want to aim for at least eight glasses of water and adjust your intake based on how often you’re moving, what you’re eating and even what the weather is like outside. Decrease the amount of sugary beverages you’re drinking, like soda and alcohol, since they can contribute to dehydration. Work Out in Style: Shop Our Silicone Rings You could have some underlying health conditions. Fatigue can be a symptom of various medical conditions, including anemia, hypothyroidism, diabetes or even chronic fatigue syndrome. If you consistently feel fatigued despite making lifestyle changes, talk to your doctor. They can identify and treat any underlying medical issues. While you might have to get your blood drawn or undergo some additional medical tests, it’ll be worth it to determine the source of your low energy levels. An important piece to note is that fatigue is often the first sign of an acute illness. If your fatigue is in conjunction with a headache, chills, fever, cough or some gastrointestinal or even respiratory symptoms, then you might have a cold or another acute condition. Give your doctor a call or visit local urgent care to confirm. You might have a mental health condition. Depression, anxiety and even insomnia can significantly impact your energy levels. If you find that you’re experiencing fatigue along with being unable to complete basic tasks like showering, washing dishes or even getting through the workday, consult a mental health professional for a comprehensive assessment and appropriate treatment options. Talk therapy is often the first line of defense when it comes to treating mental health conditions. Natural Ways to Boost Energy Levels Here are some natural ways you can boost your energy levels: Get more sleep. Quality sleep is crucial for restoring energy levels. Aim to get about seven to eight hours of sleep every night. Establish a regular sleep routine, create a comfortable sleep environment by blocking out light and using lots of pillows and limit your usage of electronic devices before bed. That’s right! Put down the streaming apps. Consistency in how you sleep will enhance the quality of your rest and help you feel rejuvenated in the mornings. Move more throughout the day. Although it may seem counterintuitive, physical activity can increase energy levels. Moving throughout the day and actively making choices to move your body or get additional physical activity can help you feel more energized during the day. Do low-impact exercises like walking, jogging or yoga to stimulate blood flow and release endorphins. Start with a realistic routine and increase the intensity and duration of your workouts gradually. Regular exercise will enhance your overall stamina and boost your energy levels. To get the most out of your workout, invest in the best workout accessories. We proudly offer apparel and accessories that will not only make your workouts easier but much more proficient for your needs. Keep hydrated, even when you think you’ve had enough. Dehydration can lead to fatigue and a drop in energy levels, plus a slew of other health issues. Ensure you drink enough water throughout the day to stay properly hydrated. Bring a reusable water bottle with you everywhere you go, and aim for at least eight glasses of water daily. Check with your employer about filtered water refill stations. Herbal teas and infused water can also provide hydration and a refreshing boost, especially if you’re someone who typically drinks a lot of caffeinated or sugary drinks like coffee and soda. Eat a better, more well-rounded diet. Fueling your body with the right nutrients is essential for boosting your energy levels naturally. Consume a balanced diet full of grains, proteins, fruits, vegetables and healthy fats (like fish). Include foods high in iron, like spinach, to combat fatigue caused by iron deficiency. You should also watch out for foods that are high in fat and sugar content like desserts and breads or pastas. These foods will give you an energy boost immediately after consumption, but they will cause an energy crash within a few hours. Focus on self-care. Chronic stress can really drain your energy. Implement stress management techniques like deep breathing exercises, meditation, yoga or even talk therapy to boost your energy levels naturally. Picking up a new hobby, such as reading, crocheting or even painting can help you relax and reduce burnout. Establishing boundaries with friends and family, as well as yourself, is another way you can manage stress to increase energy. When you stop saying yes all the time and overwhelming yourself, you can focus on being happier and healthier, which will in turn help you feel more energized. Go outside for some vitamin D and fresh air. Sunlight and fresh air are essential for maintaining energy or feeling more energized during the day. Even if you take a brief walk out to the parking lot of your job or visit your local park at the same time every week, spending time outside is a great way to increase your energy levels. Getting outside during the early morning or late afternoon is a great way to absorb healthy sunlight and vitamin D. Going outside will invigorate your senses and help you feel more energized. During the spring and summer months, you can take your workout outside to not only get fresh air but also elevate your workout. Make sure you swap out your metal jewelry for any of our alternative silicone rings to keep your jewelry from getting damaged or lost while you’re outside! Limit your trips to the coffee machine and the bar. While a cup of coffee may provide a temporary energy boost, excessive caffeine intake can disrupt your sleep patterns and lead to dependency. Many people choose caffeinated and herbal teas instead to get a healthier energy boost. You could also opt to drink your coffee black or with limited additives like sugar and creamer. Another tip regarding coffee is to pay attention to the type of brew you’re drinking. Many people assume that a lighter roast has less caffeine since the flavor is milder. You’d probably be surprised to know that a lighter roast actually has more caffeine! This is because the coffee beans have been roasted for longer. In fact, if you’re someone who drinks cold brew or espresso, then you’re definitely drinking the max when it comes to caffeine level. While we’re on it, reduce your alcohol intake too. Alcohol can interfere with sleep quality and leave you feeling lethargic the next day. A side effect of hangovers is typically insomnia and fatigue, both of which can have you feeling like you’re experiencing low energy. If you do drink alcohol, make sure you follow each beverage with a glass of water, and try not to have more than one drink in an hour. Download a mindfulness app and get meditating! These days, you can find a variety of mindfulness and meditation apps to help you center yourself and your breathing. Life is stressful. If you don’t learn how to practice mindfulness, then you might struggle to feel energized. Dedicate a few minutes each day to sit quietly, focus on your breath and let go of racing thoughts. The beauty of the mindfulness apps is that they feature guided meditations so you don’t have to go it alone. Over time, this should not only improve your mental clarity but increase your energy. You can choose to meditate at night, during the day or even early in the morning when you wake up. Either way, keep it consistent so you can develop the habit! Don’t hesitate to take a break. Prolonged periods of work or mental exertion can deplete your energy levels and have you feeling lethargic or unfocused. Take short breaks every hour or so to stretch and move around. Stepping away from your tasks for a few minutes will enhance focus, productivity and overall energy throughout the day. Some scientists even suggest that our productivity is only good for about three to four hours out of a day. To extend those three to four hours, consider how you can take regular breaks to increase your energy and space your tasks out. Stay active with your friend group. Maintaining social connections and engaging in activities with loved ones can have a positive impact on your energy levels. Have you ever felt energized after you leave dinner with friends? That’s because being around others boosts all the happy chemicals in your brain! Surround yourself with positive and supportive people, participate in hobbies or group activities and cultivate meaningful relationships. Humans aren’t meant to do life alone; it’s one of the things that sets us apart from other animals. Connecting with others can provide a sense of fulfillment and boost your energy through social interaction. Boosting your energy levels naturally can seem challenging if you don’t know what’s causing you to feel exhausted during the day. By prioritizing quality sleep, staying hydrated and more, you can experience increased energy levels throughout the day without wasting hundreds of dollars on supplements and energy drinks. Image Credits Ground Picture/Shutterstock.com YAKOBCHUK VIACHESLAV/Shutterstock.com PeopleImages - Yuri A/Shutterstock.com Marian Weyo/Shutterstock.com IIIerlok_xolms/Shutterstock.com