We’ve all had those days where we just can’t seem to keep our energy up. Many of us reach for caffeine or sugary snacks, but those only give a quick boost before we crash again. Instead, there are healthier, long-term habits you can use to keep your energy steady throughout the day. As a pharmacist, I’m often asked about how to boost energy naturally, so here are my top five simple, easy-to-understand tips to help you feel energized from morning to night.
1. Eat a Balanced Diet
What you eat has a huge impact on your energy levels. Some foods give you quick bursts of energy that don’t last, while others provide steady energy for hours. Here’s how to fuel your body the right way:
- Choose slow-digesting carbs: These are foods like whole grains (brown rice, oats, whole wheat bread), sweet potatoes, and quinoa. Unlike sugary snacks or white bread, which cause a quick energy spike and then a crash, these carbs release energy slowly, keeping you going longer.
- Include protein in every meal: Protein helps build and repair your body’s muscles and tissues, and it also helps balance your energy levels. Good sources include chicken, fish, eggs, tofu, and beans.
- Don’t skip healthy fats: Fats like those in avocados, nuts, seeds, and olive oil provide longer-lasting energy and are good for your brain. They help you feel fuller and more energized for longer periods.
- Get your vitamins and minerals: B vitamins (found in eggs, spinach, and dairy) help your body convert food into energy. Iron (found in spinach, meat, and lentils) helps your blood carry oxygen, which keeps you from feeling tired.
2. Stay Hydrated
Even mild dehydration can make you feel tired and sluggish. Your body needs water for almost every function, including getting energy from the food you eat. If you’re not drinking enough, your energy levels will drop.
- How much to drink: The basic recommendation is 8 glasses of water a day, but you might need more if you’re active or in a hot environment. Water-rich foods like fruits and veggies also count!
- Signs you need more water: Feeling thirsty, having a dry mouth, or experiencing headaches can all be signs that you’re not drinking enough.
- Electrolytes matter too: If you’re sweating a lot or exercising, you may need to replace electrolytes (like sodium and potassium) that you lose. You can do this by drinking coconut water or using an electrolyte drink.
3. Get Moving
Exercise doesn’t just make you stronger—it can also help increase your energy levels. While it may feel tiring at first, regular exercise actually helps you feel more awake and alert in the long run.
- Why exercise helps: Physical activity increases the flow of oxygen to your muscles and tissues, which helps your body produce more energy. It also releases “feel-good” chemicals in your brain called endorphins that can improve your mood and give you an energy boost.
- Easy ways to be more active: You don’t need to run a marathon to feel the benefits! A 30-minute walk, a quick workout, or even light stretching can help increase your energy. Find something you enjoy, like dancing, cycling, or yoga, to make it part of your routine.
4. Get Enough Sleep
Sleep is when your body recharges. If you’re not getting enough good-quality sleep, you’ll feel drained during the day, no matter how well you eat or exercise.
- How sleep affects energy: While you sleep, your body repairs tissues and regulates hormones that control hunger and energy levels. If you don’t sleep well, you’ll likely crave sugary foods and feel sluggish.
- Tips for better sleep:
- Stick to a regular sleep schedule, even on weekends.
- Avoid screens (like your phone or TV) at least an hour before bed, as they can make it harder to fall asleep.
- Create a calming bedtime routine, like reading or taking a warm bath, to signal to your body that it’s time to rest.
- Get help if needed: If you often wake up tired or have trouble sleeping, it could be a sign of a sleep disorder like insomnia or sleep apnea. Talking to a healthcare provider can help.
5. Manage Stress
Stress can drain your energy quickly. When you’re stressed, your body releases hormones like cortisol that keep you on high alert. This is helpful in short bursts, but over time, too much stress can make you feel exhausted.
- How stress affects energy: When you’re stressed for a long time, your body stays in “fight or flight” mode, which uses up a lot of energy. This can leave you feeling tired and run-down.
- How to reduce stress:
- Practice mindfulness or deep breathing exercises to calm your mind and body.
- Set boundaries and make time for yourself, even if it’s just a few minutes each day.
- Try physical relaxation methods like yoga or stretching, which can help both your mind and body relax.
If stress is becoming overwhelming, don’t hesitate to reach out for support. Talking to a professional can help you develop strategies to cope.
Final Thoughts
By making small changes to your daily habits, you can improve your energy levels naturally and feel better overall. Eating a balanced diet, drinking enough water, staying active, getting quality sleep, and managing stress are all simple yet powerful ways to help you stay energized throughout the day. As a pharmacist, I recommend taking a holistic approach—your energy is not just about one thing, but about how all parts of your health work together. Give these tips a try, and you may find yourself feeling more energetic and ready to take on the day!
