Feeling flat, unmotivated or even fatigued is common for many of us in today's modern world. Knowing how to boost your energy and motivation naturally without having to rely on stimulants or other artificial crutches is a much healthier and more sustainable way to deal with life's many demands.
If you find yourself having not enough energy, feeling tired and washed out by early afternoon, struggling to concentrate as the day proceeds, stressed out, or with a feeling of simple exhaustion there are often a few simple things you can do to feel more energized and motivated to get through your day.
Common Reasons Why You Might Feel Tired & Fatigued
- Irregular diet (skipped meals or eating on the run)
- Vitamin deficiency
- Excess bodyweight
- Lack of exercise
- Chronic stress in your life
- Depression or anxiety
- Insufficient hydration (lack of water)
No matter what the reason, more often than not, it's related in some way to your metabolism being disrupted.
What Is The Metabolism?
The metabolism is your body's means of energy production and use of that energy. The body changes food into energy, which it uses on all its tasks, including maintaining itself.
The metabolism has two parts, which are catabolism and anabolism. Catabolism is when food is converted to energy. Anabolism is the use of this energy to grow and fix the body's cells.
How The Body Fuels Itself & Uses Energy
This is something that gets very complicated, so let's try and make it simple.
Your metabolism converts the food you eat into glucose, a simple type of sugar. This is the well-known 'blood sugar'. This is carried by the blood throughout the body.
Energy, which is not used, is stored as glycogen and fat. The glycogen is stored in the liver and muscles; the fat can be all over the body. When we need energy in exercise, we first use the energy provided by the glucose in the blood, then glycogen stored in the muscles and other body parts is changed to glucose and used. Finally, fat is burned as energy.
Top Tips & Activities To Boost Energy & Feel More Energized
Here are simple, natural, and economical ways to kick-start your metabolism, banish lethargy, boost your energy levels, and feel more alive...
Drink Vegetable Juice Or Green Smoothies
Drinking fresh vegetable juice can be a shot in the arm for your energy levels!
The removal of the vegetable fibre during juicing makes the body's task of absorbing and digesting the goodness of the vegetables much easier. With less work required by the body to get a nutritional benefit, energy levels are increased quicker by vitamins and minerals, essential to the supply of energy to the body's cells.
Vegetable juices are also very helpful when you start to feel under the weather or poorly. They keep your energy up before it succumbs.
However, you should avoid commercial juices as these are often full of sugar, preservatives, and other chemicals, which will often leave you in a worse state than before!
Instead, make your own with a cold-press juicer that maximize the amount of living nutrients.
Not too keen on the taste of vegetables, get creative and add in some fruit to sweeten it up in the form of a green smoothie.
Get More & Better Quality Sleep
Do you spend the night tossing and turning? If you do then it's no surprise that you're washed out and exhausted all next day. Sleeping gives your body restoration and repair. Getting more sleep is a simple method of increasing your energy during the day.
Some ways of getting more and quality sleep include:
- Try and go to bed and rise at the same time every day. This sets your internal clock.
- Don't drink coffee after 3 p.m. Even though coffee is a great drink, the effects of its caffeine can last as long as 12 hours and may well interfere with your sleep if you have it too close to the time you sleep.
- Keep a journal of what’s causing you stress before going to bed. This may surprise you but putting the stressors in your life on paper often means you don't brood over them at night when you should be sleeping.
Reduce Consumption Of Carbohydrates
Sadly, foods laden with "fast" carbohydrates can make you feel tired and sluggish.
What foods have these types of carbohydrates?
The carbohydrates you should avoid are found in sugary drinks, sweets, cookies, and other processed foods, such as white bread, pasta, and cake.
Foods like this pass through your body swiftly. They give a quick burst of energy, Sadly, this is almost inevitably followed by an energy crash as the blood sugar spikes quickly but then falls, almost as fast.
So to boost your energy levels eat more "slow" low-glycaemic-carbohydrates low G.I.), such as whole-grain bread, rice, and other grains. The body needs longer to digest them but you do avoid the energy crash. Low-glycaemic carbohydrates include not only whole-grain food but nuts, sweet potatoes, vegetables, and legumes. These also provide the body with a steady energy stream.
Among signs of dehydration are tiredness and exhaustion. It probably surprises many that low energy is caused by not drinking enough water. As the human body is largely composed of water, even what we may think are small drops in hydration can affect our metabolism.
It is extremely important to be properly hydrated, so you must drink sufficient water and other watery, healthy fluids. The amount is quite large, usually more for men than women. It is sensible to find what is best for you but 10-15 cups are generally enough.
That may sound a lot, however, you should remember that many natural foods, such as fruits and vegetables, are good sources of water. You can increase your hydration level by also increasing your intake of hydrating superfoods.
Learn More: 6 Alkaline Superfoods That Boost Hydration
Those who train hard or do physical work may need to supplement water with drinks that replace the electrolytes your body is losing. Be careful in selecting such drinks though as many are full of sugar and other unhealthy additives!
Instead, try Phenoh REPLENISH Hydration SuperBooster, The first sugar-free Rapid Hydration drink mix powered by Perfect pH® – for complete hydration, peak performance, and daily wellness.
Learn More: REPLENISH for Hydration
Perhaps tough workouts are not your thing. Despite that, the incorporation of regular exercise into your routine increases energy levels. Exercise is essential for your health. It burns up the calories and greatly helps send oxygen and sustenance to your body’s cells.
Physical activity assists your heart and lungs to work efficiently.
In case you might be worried that you must run a marathon or lift huge weights to get the benefits of exercise, don't!
You can enormously help your health and energy with moderate amounts of exercise.
Regular exercise is not an option: it is a necessity.
Peppermint & Other Essential Oils
A method of stimulating the mind and increasing the focus is the use of essential oils. Essential oils are liquid extracts from plants. These are obtained through either steam distillation or cold pressing. Their aroma has surprising therapeutic benefits for many ailments, including lethargy and tiredness. This can be done by applying the oils to the skin or by inhalation of their aromas directly.
Among the essential oils that are good for boosting energy are cinnamon, grapefruit, and peppermint, to name a few.
How do you use them?
You can dab some on your wrists, use them in your shower, or use them in a steam diffuser to breathe in the benefits when your energy is starting to lag.
Top Plant-Based Superfoods To Boost Energy Levels Naturally
In addition to the above tips, it's also really important to consider the foods you eat. Most of the best and healthiest foods that boost your energy are plant-based, here are some of our top picks...
The ancient warriors of Central America ate chia seeds for energy and concentration during combat. Chia seeds are rich in fatty acids that improve sleep, enhance brain power and fight inflammation, which drives away that feeling of tiredness.
Being full of protein and fibre, they help maintain blood sugar stability, so they are not an energy source that causes blood sugar to spike then crash.
Did you know beetroot is a natural energy booster? The chemicals within beetroots increase blood flow by making blood vessels wider and so assisting the delivery of oxygen. Also, beetroots are very healthy for you with vitamins A and C, as well as minerals and fibre.
Learn More: Superfood Series: Beetroot Health Benefits
Earlier, we talked about the dangers of the carbohydrates provided by highly processed foods. However, not all carbohydrates are bad for you. There are complex carbohydrates, which are slowly digested and give energy all day. Sweet potatoes are a great source of complex carbohydrates and energy. Sweet potatoes are full of other important nutrients as well.
Herbal teas are wonderful healthy drinks that are very nutritious and provide concentration, focus, and energy. There are many herbal teas, with two of the best being ginseng and green tea.
Ginseng originated in south China then spread around the world. Ginseng contains complex carbohydrates, which help energy. It also stimulates the nervous system. An intriguing fact about ginseng is that it has natural steroids and has a reputation as an enhancement to the libido!
Now let's look at green tea. If you go to a Chinese restaurant then they often give green tea without you even asking for it.
Green tea has much less caffeine than coffee to stimulate your energy, but it does have an amino acid that helps the brain. This combination of caffeine and amino acid makes for better brain function and focus. Studies have verified this.
There are various types of green tea, with the best type of green tea being matcha. Matcha green tea consists of powdered leaves of the green tea plant. The leaves are specially grown, dried then powdered.
Learn More: Superfood Series: Matcha Health Benefits
There are many mushrooms and some like toadstools are poisonous. However, mushrooms have long been eaten throughout the world and in all cultures. Some are particularly good for boosting energy, among these are:
- Reishi mushrooms: these originally come from Asia. They are quite rare in the wild but you find them growing in small numbers at the base of trees. They are a great natural source of energy and have a reputation as a natural aphrodisiac.
- Cordyceps mushrooms: these mushrooms are valued by participants in endurance sports like long-distance running for increasing their uptake of oxygen and giving their energy a boost.
- Lion's Mane mushroom: Shaped as its name suggests, this mushroom is a great energy enhancer.
You may find that even after trying some or all of the above tips, you may still find yourself with low energy levels. If that is the case, there may be other causes.
Decreased energy can be caused by certain medications, and by some medical issues, such as diabetes, depression, and polymyalgia, or something more serious like cancer or heart disease.
If you are still tired despite trying the above suggestions, you had better consult with your doctor and ensure that there isn't a more serious problem.
PERFORM & FOCUS Alkaline Energy Drink Mixes
No matter what life throws at you, Phenoh has created two incredible beverage mixes, PERFORM for Endurance and FOCUS for Energy to help boost both your physical and mental energy, when you need it most.
We believe that daily wellness starts with proper hydration. That's why we've dedicated the past years to creating naturally effective products with a refreshing taste that prioritize health and performance.
Healthy Water Enhancers | Alkaline Flavoring Packets
You shouldn’t have to choose between what works and what’s good for you.
Both of these alkaline beverages are sugar-free and a balanced combination of superfoods created to increase stamina, improve performance, help focus, and provide energy all day without the peaks and lows associated with most sugar-filled energy drinks.
PERFORM Endurance Superbooster is the first Superfood-infused Alkaline Sports Hydration drink with Adapotgenic support – for improved athletic endurance.
With Purple Sweet Potato, Organic Beetroot, Rhodiola Rosea, and Monk Fruit, PERFORM is specially formulated for athletes of all levels.
Half of us experience daily fatigue, leading to reduced cognitive performance, but caffeine alone leads to jitters or a mid-day crash.
FOCUS Energy SuperBooster is a daily, Matcha-based productivity drink that helps you stress less and do more with naturally occurring L-theanine and Adaptogenic Superfoods that help to evenly spread focused energy throughout the day – no crash required!
Upgrade your morning routine with Phenoh FOCUS, containing Green Tea, Rhodiola Rosea, Himalayan Pink Salt, and micronutrients.
What's more, all Phenoh products are powered by our perfect pH delivery system and loaded with Vitamin C, Vitamin D, Magnesium, and Zinc to promote daily immunity and vitality. Easy-open, travel friendly, single serve packets – just add water!