How to have more energy

“Meh.” If that about sums up your motivation, you’re probably ready for some ideas on how to gain energy.

There are multiple reasons why we may not feel like our normal energetic selves, and some of those can be directly connected to our lifestyle choices. We can be our own worst enemy when it comes to supporting our optimal health but practicing healthy habits can make a difference in our wellness, and that includes our energy levels.

Here are some suggestions for boosting energy naturally along with a few other ideas that can provide needed energy support so you can face each morning with the spirit and stamina you need to make it through the day.

1. Foods that give you energy

Food is our body’s fuel, but some fuel is better than others. The phrase “garbage in, garbage out” applies here. The majority of your diet should come from whole foods rather than the heavily processed store-bought snacks. That means plenty of fruits and vegetables, lean proteins and complex carbohydrates.

Complex carbohydrates in particular, like whole grains, bananas, avocados or legumes, provide a fast energy boost that is also sustaining, said Katie Throop, a researcher and registered dietitian working on Nutrilite™ products.

For those whose daily snack ritual includes an afternoon candy bar, not all is lost. Dark chocolate with a high percentage of cocoa is an excellent source of magnesium and iron, both of which play key roles in energy production. The rich, bittersweet treat is also loaded with flavonols and other beneficial  antioxidants!

2. Can dehydration cause fatigue?

Drinking a glass of water is rarely a bad idea, and that includes times when you are wondering how to have more energy. Tiredness or fatigue are some of the symptoms of dehydration.

More than half of your body weight comes from water, and it needs to be replenished continually to keep all systems running smoothly, including your energy levels.

Guard against the tiring effects of dehydration by keeping a filled water bottle handy at all times so you can take swigs throughout the day. That and eating water-rich foods like fresh fruits and vegetables, should help you achieve the recommended daily intake of 15.5 cups (3.7 liters) of fluids for men and 11.5 cups (2.7 liters) of fluids for women.

3. Gut health and low energy

Researchers are studying the various connections between your gut health and low energy. But if you’ve ever had indigestion or some other form of tummy trouble, you know the last thing you’re feeling is energetic, so taking care of your gut is important.

Also, a healthy gut means healthy digestion and that means your body is able to better absorb the vital nutrients it needs from the food you eat, which is key for energy support, said Kristin Morris, Ph.D., a principal research scientist and clinical investigator for Nutrilite products.

A probiotic, such as Nutrilite™ Balance Within™ Probiotic or Nutrilite Stress Relief Probiotic, is a great way to support your gut health.

“Nutrilite Stress Relief Probiotic has the added benefit of a unique melon concentrate, which studies show helps manage mental fatigue and physical fatigue in response to occasional stress,” she said.

4. Can stress make you tired?

Absolutely stress can make you tired. And if your occasional stress starts to build up over time, you could be headed for emotional exhaustion and feel like you are drained of energy.

That’s why it’s important to try to reduce the factors in your life that lead to occasional stress and look for ways to help manage it. Try relaxation techniques like breathing exercises, meditation, physical activity or getting out into nature.

There are also several supplements that target management of occasional stress, like the previously mentioned Nutrilite Stress Relief Probiotic.

“The same melon concentrate that has been shown to help with fatigue also has been shown to reduce the levels of occasional stress while helping your body replenish antioxidants,” Morris said. “In addition, one of the probiotic strains is at a level clinically supported to reduce occasional stress, too.”

5. Does exercise give you energy?

It may seem counterintuitive, but if you feel like you don’t have the energy to move, you should start moving. Even though it takes energy to exercise, the act of exercising spurs your body to create energy from the nutrients in your food and the air you breathe.

It also increases oxygen circulation, which supports that energy production and helps your body operate more efficiently. And let’s not forget about that energizing “runner’s high” that comes from the endorphins released while exercising.

6. Sleep gives you energy

Sometimes you have to pull an all-nighter to make a deadline, but we all know that we will not be at our best the next day – especially when it comes to energy. We need to recharge our batteries just like our phones do.

A good night’s sleep that includes phases of deep sleep is key to waking up refreshed and having good energy levels.

Most adults need 7-8 hours of sleep each night. According to U.S. Centers for Disease Control and Prevention, you’ve had enough sleep if you feel refreshed in the morning, are not drowsy during the day and aren’t dependent on caffeine to keep you going.

If this describes the opposite of how you feel, you might want to investigate some of these tips for getting a good night’s sleep or consider an afternoon power nap. Studies show that brief afternoon naps can increase productivity and improve your decision-making skills.

If you’re looking for a little help winding down at the end of the day, you might consider a supplement like Nutrilite™ Sleep Health, which has a blend of valerian, hops and lemon balm to help you relax so you can fall asleep.

Hopefully some of these tips for boosting energy naturally can work for you. Want to learn more about energy? Check out some of our other articles on Amway Discover.