How to Increase Energy Levels, Naturally

Low-grade energy drain can be difficult to recognize, as it doesn't necessarily show the classic signs of exhaustion—like achy muscles or an all-over tired feeling. However, medical experts agree that, over time, energy drain can lead to an increased lack of motivation for activities you used to enjoy. 

If you’re ready to boost your energy and create positive change, here are a few uncomplicated lifestyle changes to do just that. 

Top 12 Ways to Increase Your Energy Naturally

1. Start with Sleep. Better sleep is within reach. Evaluate your bedtime, consider turning in even 15 minutes earlier, stop hitting snooze in the mornings, or even upgrade your pillow. If you’re not getting quality sleep, these simple changes may be all you need to feel re-energized.
2. Quality Hydration. Did you know you can mistake hunger for thirst? More than that, it’s easy to mistake dehydration for sleepiness. The solution is clear: Pour yourself eight or more ounces of the freshest H2O you can find. Research shows that drinking enough water can increase energy levels, brain function, and physical performance.
3. Lessen Sugar Intake. Reducing sugar intake can be difficult but greatly benefits the body and mind. But all sugar doesn’t have to go. Take a second glance at the nutrition label next time you’re in the store to become aware of any added sugars in the products you buy—those are the ones to cut down on. This is because added sugars can deplete energy from the body by displacing more nutritious foods.
4. Reduce Stress. Stress is so common in the United States that we often don’t realize we suffer. Cultivating a mindful practice such as meditation, journaling, yoga, or tai chi is one way to reduce stress physically. You may also look at your commitments to see if there’s any way you can do less in your day-to-day. By reducing stress, you can focus your energy on other priorities in your life. Here’s a free Beginner Yoga class to try. 
   
5. Breathe Deeply. One practical way to reduce stress is to practice a “Box Breath.” Count to four on the inhale, hold the breath for a four-count, four again on the exhale, and hold a final four-count. Repeat 5-10 times or as needed. 
6. Release Endorphins. Endorphins are hormones in our nervous system that, when released, help us to manage pain, reduce stress, and improve mood. One of the easiest ways to increase endorphins naturally is by exercising. By moving your body—whether that be through dancing, hiking, or power-walking—you can help your body and mind “feel better.” This can lead to an increase in energy and productivity.
7. Increase Movement. The American Heart Association recommends regular cardio of approximately 150 minutes a week, which can sound overwhelming. The best way to build up to that weekly goal is to start slow. Check out this article to learn how to start working out at your own pace.
8. Limit Caffeine. While a cup of coffee in the morning isn’t harmful, excessive amounts of caffeine throughout the day (especially after 2 pm) can result in adverse side effects such as higher blood pressure, low-quality sleep, and unnecessary stress.
9. Quit Smoking. If you’re hooked on nicotine in any form, you know it's addictive. But did you know it’s also a drain on your energy, despite how it feels on first consumption? Harvard Health reports that “smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings”. 
10. Listen to Your Body. Your body has a lot to tell you. In addition to reducing stress, paying close attention can help you tune into your body’s messages and understand what you need more of in your daily routine, whether that’s rest, fresh air, movement, or quality alone time. 
11. Feed Yourself Well. Not all dietary needs are the same (although we will mention a few staples later), but everyone can benefit from more fresh food and decreasing processed food. Aim to create a more colorful diet while slowly learning more about nutrition. 
12. Get Outside. Even if it's just for 15 minutes a day, getting outside can help us recharge and relax. Increased exposure to sunlight can help improve energy levels, boost our mood, and strengthen our immune systems. Furthermore, getting outside and spending time in nature can help us stay connected with our bodies. 

5 Science-Supported Foods that Increase Energy

Besides a few adjustments to your daily routine and habits, you can also increase energy by making mood-boosting foods a part of your daily diet. Think of food as your first remedy to combating low energy levels before you reach for that second cup of coffee. 

1. Boost Your Magnesium: Leafy Greens

Making a smoothie? Throw a cup and a half of leafy greens into the blender. Studies show that boosting magnesium—a mineral found in high quantities of leafy greens like spinach and kale—can help reduce the risk of conditions like high blood pressure, stroke, and type 2 diabetes. In doing all that, your energy can also enjoy a nice boost. 

2. Healthy Fats: Nuts

Besides magnesium-rich foods, incorporating healthy fats into your diet can create long-lasting energy. Healthy fats, such as those found in avocados, olives, nuts, and seeds, will help you feel full longer and maintain energy levels throughout the day. That’s why we’re nuts for nuts! Grab a handful of avocados, walnuts, or some nut butter toast on your way out the door to snack on during your walk. 

3. Eat Seasonally: Fruits and Veggies

Produce that’s in season has higher nutrient contents than canned or processed fruits and veggies, which can be depleted of nutrients to extend shelf life. But eating fresh food can get expensive, so consuming fruits and vegetables during their season means they’ll be as abundant as possible—and you’ll enjoy lower prices. And if you’re still looking to save a few dollars, frozen fruits and veggies are still a wonderful way to boost your vitamin intake.

4. Focus on Fiber: Hummus

According to nutritionists, hummus is one of the best snacks. Not only does it help to boost energy, but it also helps you focus on fiber, which regulates digestion and helps food move smoothly through the intestines. 

5. Whole Grains: Steel-Cut Oats

Whole grains such as oats, quinoa, and brown rice provide sustained energy throughout the day. But our favorite is a heaping bowl of steel-cut oats. Good hot or cold–like these easy overnight oats–it’s a great way to kickstart the day. Plus, you can load them up with seasonal fruits to enjoy a natural sugar kick. 

Types of Exercises to Increase Energy Levels

As discussed above, increasing your movement throughout the day can increase energy levels. This is backed by science. Researchers have found that exercise helps to:

• Enhance energy levels
• Boost oxygen circulation 
• Promote better nighttime sleep

Shorter bursts of movement are wonderful for those who work desk jobs or drive long distances to commute. Your body needs a break like your brain does, about every hour. So taking 5-10 minute intervals throughout the day to sneak in a walk outside, a 15-minute on-demand workout, or a happy hour gym visit with a workout buddy can increase energy over time. 

Eventually, those short breaks add up, building a regular habit of sustained regular physical activity. This helps to improve concentration and focus, enhance overall mood, promote better sleep, strengthen the heart and lungs, and maintain a healthy weight. Consider joining your local gym, or finding fun fitness classes, to help build a regular workout cadence.

Increase Your Energy and Boost Your Mood with PF

Increasing energy and boosting your mood are more accessible in a non-intimidating workout community. No matter where you are in your fitness journey, we’re here to help you find your energy. Join for just $10/month—or get started now for free on the PF app.