It’s a sad, but true fact of life today: there’s no such thing as a surplus of energy. You might be one of those lucky few who feel positive, motivated and full of life each day… but the vast majority of us struggle to find enough fuel in the tank to get from our waking moments to the eye-fluttering minutes before bedtime.
Even if you feel energized and equipped to take on each day, there’s no way to bottle up that energy and store for future use. Maintaining a high level of energy is a constant process – eat healthy, stay active, sleep well and repeat.
You could argue that finding the energy in your daily life is one of the fundamental problems of our time.
Without energy there is no power, and without power our goals, aspirations & dreams will always be just beyond reach at the edge of an ever-expanding horizon. Does this never-ending search for energy sound like your day-to-day? Are you always striving to learn how to have more energy?
Whether you work a high-octane job, you’re a fitness freak or outdoorsy adventure seeker, you crave more energy in order to spend time with those you love or you just really enjoy the rush of life in your veins, there’s a lot of reasons to lust for high energy levels.
What’s more, most people who believe they’ve figured out how to manage their energy levels might not actually be doing what’s best for their health. Case in point, the prevalence and downright reliance of millions of people on caffeine, energy drinks and energy supplements is not a cure to the problem of energy, it’s a temporary remedy.
Staying energized is like trying to stop the sand in an hourglass – you can turn yourself up and down in your attempts to keep it flowing, but in the end you’ll always run out.
You might’ve learned a trick or two in your quest to have enough energy to do what you love, but we’re willing to bet that some of the best methods come from nature. Natural energy boosters are the safe, clean and efficient way for many people to keep moving forward. What’s more, they’re usually free of the majority of risks to your health, whether you take them in the short- or long-term.
What is a natural energy booster, exactly? Well, it might sound like a stupid follow-up question, but we’ll ask you this: have you ever eaten a banana? An apple? Ever dabbled in a bowl of oatmeal? How about a brown rice dish or something with sweet potatoes? Ya… we know, silly questions, but there’s your simple answers: energy-rich foods like fruits, vegetables, nuts & seeds and lean, good-fatty proteins are all excellent parts of a well-oiled body-machine.
People often attribute energy to things like sugary foods/drinks, caffeinated beverages or pills they take to boost their brainpower or feel energized. These can be effective for giving you a boost of energy, but the fundamental question to ask yourself if you rely on these kinds of substances is: what are the benefits when weighed against the risks?
We’re not here to slam coffee drinkers or attack Starbucks for providing what people clearly want, but there’s something to be said for the risks of long-term, high-caffeine consumption. Over 50% of Americans aged 18 and up are reported to drink coffee at least once a day, everyday (Statista, 2019). That’s well over 150 million people who rely on caffeine every single day! Add to these staggering figures the rising number of young adults (6% ages 20-30) drinking non-alcoholic energy drinks daily, and it’s clear to see that we’ve got another kind of energy crisis on our hands.
You might be saying to yourself – What’s the big deal? I’m an adult, I can moderate how much I consume – but you may not be aware of all the negative health effects, behaviors and addictions that can result from relying on sugary, caffeinated and highly processed energy foods/drinks.
On average, an adult can safely consume 400 mg of caffeine each day without much deviation from healthy norms. Many people brew & consume entire pots of coffee by themselves, and some coffee-drinkers would argue that it all depends on where you get your coffee beans from that matters.
These are fair points, but what about when we’re talking about “instant energy & motivation in a can”, like with energy drinks? According to a recent Reuters study, all it takes is 32 ounces of energy drink consumption in a short period of time to potentially cause blood pressure spikes, heart palpitations and increased risks of cardiovascular problems (Reuters, 2017).
This might all be obvious to you, or not, but what CAN you do to stay energetic, motivated and ready for the trials & tribulations of each day? You might not be the type of person who frets about what kind of fuel they put in their car, but when it comes to energizing your mind & body it certainly matters whether you choose regular, midgrade or premium.
Learning how to gain energy is more about managing what energy you have than adding any new sources. Optimizing your energy levels doesn’t have to be complicated, but you do need to be committed to promoting positive behaviors while limiting negative or detracting ones.
Let’s put down the coffee and sip from a new cup of wakefulness – natural energy boosters & natural ways to boost your energy.
HOW TO GET ENERGY, NATURALLY
There’s no shortage of sources for high energy levels, especially if you’re willing & able to make changes across multiple areas of your life. Diet, exercise, sleep and work habits will collectively determine the levels of energy you have to access, but it’s how you manage/optimize these facets of your day-to-day that will go a long way towards living that high energy lifestyle.
You don’t always need to add something new to your diet in order to improve your energy levels throughout the day. For many people, simple changes to their daily routines can lead to drastic increases in energy, motivation and positivity.
Do you struggle getting out of bed in the morning? Maybe your main problem occurs around the midday ‘energy crash’ that so many others experience at work? Or perhaps you can last through the work week but when it comes to working out or having enough energy on the weekends, you’re simply too drained?
Counteracting your low energy levels can be as easy as eating smaller meals, more frequently. Achieving sustained energy & motivation can mean sleeping optimally or napping whenever appropriate. Being the lively, positive person you’ve always wanted to be can come about by staying hydrated, taking vitamins consistently, and getting a bit of outdoor exercise. Feeling energized is truly an easy feat once you’ve unlocked the combination that works best for you.
These examples of positive behaviors & habits are some of the simplest but most effective ways to get energy. Some of the most popular ways you can maintain a high energy level without relying on caffeine or other substances can seem trivial, but it’s the little things that will add up to big improvements in how you feel.
If they’re so simple, some of you might be thinking, why don’t we all know about them? Like with many things in life, the obvious choices before our eyes are often the most overlooked. The same goes for most of the natural solutions to many of our human-made problems. Case in point, Verlota’s Natural Tips & Easy Tricks to Improve Your Energy & Motivation are as simple as they are effective.
We’ve given each of these points a rating out of 1-5 Jolts (not an official measurement of energy, FYI), but some of these will be more impactful than others. It all depends on your situation, but many of these Natural Tips & Easy Tricks can boost your energy while also helping you to optimize your mental & physical health.
“What you put in is what you get out” cannot be more of a truer statement. The quality, quantity and consistency of foods/drinks you consume will undoubtedly have the greatest impacts on your health and how energetic you feel. In most cases, how much you eat or drink of something is just as important as the quality or source. Maintaining consistent eating times, portions and balancing your diet are critical components of getting the most out of your foods & beverages.
We’re not the first ones to tell you these well-known, obvious facts of life but it bears repeating. Most of our health problems stem from what we’re putting in our bodies, how much and how often. So, if you want to feel more motivated to get-up-and-go, put down the junk foods and refrain from that third latte late in the day.
Food is your greatest ally when it comes to feeling energized, but it can easily become the arch rival of your health & fitness goals. The same goes for drinks like coffee, tea and even alcohol – they can seem like they provide everything you need to feel fulfilled, but they often tip the scales towards having profoundly negative impacts on your wellbeing.
To get the most out of your diet, for your energy’s sake, do your best to moderate everything you eat/drink. Simple as that. “Everything in moderation” is the key to optimizing the nutrients you get out of what you consume in a day, and how diligently you adhere to this motto will also determine how your food/drinks make you feel.
Drink 1 coffee a day – ONE… UNO… SINGULAR. It’s tough to resist the temptation to pour another cup or grab one more on the way home after a tough day at work, but studies have consistently shown that one cup of coffee only on days where you need it most will drastically reduce the harmful effects of over caffeination while boosting the benefits that coffee has on your energy.
Speaking of drinking less… Drink MORE water! Staying hydrated is something many of us don’t do everyday, and one of the major symptoms of dehydration is fatigue. Simply by keeping your body flush with H2O can help you feel more wakeful, energetic and capable of taking on the challenges of each day.
Creating healthy rituals like drinking tea midday, chewing on natural gum, snacking on healthy things like seeds/nuts/fruits/veggies and other simple, food/drink routines will support your energy levels by creating a discipline-reward system in your mind & body. It’s important to reward yourself with energy-rich, lean foods like granolas, fruits & vegetables, and even the odd treat as long as you’re not over-indulging.
Similar to how ex-smokers will hold out all day before rewarding themselves with a stick of nicotine-gum, the psychology of rewarding yourself with simple, healthy little things each day will keep your motivation active and your spike your energy levels with good endorphins.
If you can resist the urge to eat large meals at inconsistent times, and instead focus on eating at regular intervals you will likely notice that your body can digest your food more efficiently, leading to predictable surges of energy throughout your day. Eating frequently and in more manageable amounts activates your metabolism & makes it more efficient at digesting nutrients and turning them into the fuel you need to do.
Mental & Physical Activity
This one is just as obvious as food being an important source of energy. Exercise, physical activity and mental alertness are beneficiaries of higher energy levels, but they’re actually important contributors to feeling energized. Sustainable feelings of motivation, energy, alertness and creativity can occur during/after a workout, a run, playing sports or just stretching it out at yoga.
Whenever you get up and go, no matter the level of physical exertion, your body releases endorphins that can awaken your mind and energize your body. Resisting the urge to lay down, nap or be sedentary whenever you feel tiredness coming on and instead being active can lead to a lot more energy and a lot less fatigue. We all know those fitness freaks – you might even be one yourself! – who seemingly never rest and are always at the gym, going for a run, or doing some extreme outdoor challenge. Haven’t you wondered how they keep up such a high-octane pace? It’s simple: they create good, active habits and refuse to let themselves become sedentary.
This is not to suggest that rest & relaxation aren’t important, because they are essential (we’ll cover sleep and relaxation techniques later on). Nevertheless, you can keep your batteries charged better if you manage to stay active and promote a healthy, consistent balance of physical & mental activities.
Your get-up-and-go doesn’t have to be super strenuous, but it needs to stimulate your mind & body. What are some examples of these goldilocks-activities (not too strenuous, not too sedentary)? These will have you up-and-at-em:
Being physically active is energy attractive. This phrase rings true with anyone who works out consistently, commits to leading an active lifestyle or anyone who enjoys the rush of endorphins you get from physical exertion. The “runner’s high”, the “gym junkie” and the “sports addict” are all terms synonymous with the intoxicating, but healthy effects of physical activity. These types of people are actually just as mentally alert as they are physically fit, and maintaining both are dually important.
It might seem counterintuitive that expending energy through physical stimulation can improve your overall energy levels, but it’s similar to the optimal diet theory – the better foods you eat, the more likely you are to eat better. The more active you are, the more mentally prepared and physically fit you will be, therefore enabling you to maintain higher energy levels for all your daily activities.
Being fit and mentally sharp are long-term, ongoing processes that we need to commit to each day so that we feel our best, look our best and be at our best for all life’s challenges. Motivating yourself to hit the gym or get out there for some exercise is the tough part, but the more consistent you are with physical activity the easier it will become to overcome these hurdles.
Get off your @$$! If you work a desk job or your day-to-day involves a lot of sitting, resting or crouching, make sure you’re spending at least 15-30 minutes every 4 hours being mobile. It’s a faux pas in many peoples’ opinions, but “sitting down” for long periods of time really is the new “smoking” crisis affecting millions of peoples’ health.
When you’re sitting or laying down for extended hours each day your mind and body can fall into an almost hibernation-like state. Even if you’re full of coffee or don’t feel overly tired, if you don’t get your blood pumping through simple activity like frequent walking, stretching or exercise breaks then you will definitely feel the energy burn later in the day.
Don’t be a victim of the “couchlock generation” – set a timer, use an app or get someone you work with to remind you to get up from your desk and do some intermittent exercise every single day.
Stretching, doing yoga or meditation are also excellent sources of a natural energy boost. Stimulating your mind & body doesn’t have to come from physical exertion – in fact, sometimes easy-going stretches or spending some time reflecting on your energies can jumpstart your system better than some strenuous activity.
Stretching those stiff muscles releases endorphins similar to physical exertion, but it also activates your parasympathetic nervous system – an important system throughout your body that regulates blood flow and can influence how tired/energetic you feel. Imagine your muscles hold energy within them, and when they’re coiled up the energy is contained – when you release their hold you create a surge of wakefulness and feelings of confidence & motivation.
Sitting up straight has proven to activate these same sensations, although to a lesser degree. Holding a confident, straight posture and doing your best to sustain positive body language, you’re actually tapping into a higher energy wavelength than if you’re slouched over in a chair or curled up on a couch. It might seem fanciful, but these kinds of subtle changes to your posture, your poise and your physique can improve how confident, motivated and energized you feel.
In the same vein as the first point, it’s also important to get outside and breathe some fresh air as often as possible. You might’ve noticed a lot of people in big cities will go for a run to get their lunches, then jog back to work before they eat while working. This trend encapsulates three important tricks of staying energized throughout the workday:
- Getting out of their desk and doing physical activity on their lunch break
- Breathing the outside air, getting sunlight and stimulating their senses with a new environment
- Eating food while working to promote slower eating, eating less or eating while doing a critical task such as an important work project or meeting
Vitamin D from the sun, fresh oxygen outside, and the stimulation of new scenery can work wonders for your tired brain. Whenever you feel the midday crash coming on at home or work, put on some shoes and get outside for 15 minutes or more. Even just basking in the sunlight with a cup of tea, reading at your favorite cafe’s patio, or eating while you go for a walk will go a long way towards waking you up.
Flowing directly from the last point of getting outside for some fresh air and sunlight, where you are and how long you spend your time there can greatly impact how energetic you feel. It’s no secret that some of the sterile, artificial environments we find ourselves in at work, at school, or even at home can cause some mental fog to creep up on you.
White walls, monotone colors and a sparse lack of ambience can contribute to you feeling rundown. Light spectrums, temperatures, background noise, airflow – these are all subtle elements that can influence your moods, your energy and your productivity in positive and negative ways.
Simply by changing your surroundings, or forcing yourself to get outside or seek new environments (like the hustle and bustle at a cafe, instead of the comforts of your home) can energize your system. What are some of the subtle and not-so-subtle ways in which your surroundings can influence how energetic you feel? Some might surprise you while others are quite obvious:
Introduce a little passionate red and violet colors and light spectrums into your life! You may have heard that the color red is one of the most noticeable colors of our ocular spectrum, and the same goes for violet hues of lights and surfaces. Whenever you are surrounded by these colors, your brain is constantly being stimulated by their presence.
Some people have taken to working out in “red rooms” or doing yoga in violet lighting. Whatever you decide to do, just try this neat trick next time you need a mental wakeup call – just don’t surround yourself with reds or violets if you’re trying to study or focus on work, it’s distracting!
Naturalize your surroundings. Who doesn’t appreciate a bit of greenery around them? Surrounding yourself with plants, pleasing aromas and vibrant colors is one of the most underrated ways in which you can improve your mood, energy and creativity. Whether you keep air-cleaning houseplants or tend an indoor microgreens garden, plants have been scientifically proven to improve how you feel when you’re in their presence.
There’s a kind of natural magnetism we have to greenspaces, so why not adopt this fundamental connection to living things into our homes/workplaces? Not only do plants improve air quality but some also emit pleasing aromas into the air (or help to hide the bad odors).
Temperature changes, like taking a cold shower or using heat pads on your sore neck/back, can also induce some much needed wakefulness. Cold is typically relied upon to shake you out of a sleepy reverie, but warmth can also soothe your fatigue by increasing blood flow.
Many of us have tried the splash of cold water in our faces in the morning, but sustained temperature-change exposures are key to increasing your energy levels. This means you’ll need to suck it up and stay in a cold shower, go outside in the winter, or hold a hot towel for minutes at a time to be effective.
What makes a ‘good habit’ when it comes to supporting high energy levels? Well, think of anything you do throughout the day and ask yourself these questions: does it bring me joy? If yes, then follow that question up with this one: does it negatively impact my health? Chances are, many of the things we enjoy that become habits can have negative influences in the long-term.
Drinking alcohol, smoking, staying up late playing video games or binge-watching our favorite shows, cracking knuckles, grinding your teeth, scratching incessantly and biting fingernails and millions more quirky habits can lead to bad effects on your mental & physical wellbeing. So, what is a good habit then? Things that bring you joy but don’t have any perceivable harm to you, to others or to your long-term health can fit the bill.
Good habits like reading, meditating, relaxing, listening to music, drawing, exercising, chewing gum, massaging your muscles, stretching your limbs and so much more are positive behaviors that can also contribute to your energy stores. There’s an endless list of positive energy booster habits you can adopt, but it’s ultimately up to you what makes you feel good. Nonetheless, here’s a few:
Chewing gum, sucking on lollipops or other candies and other oral fixations can take your mind off how tired you are and actually can stimulate your brain. These tricks are usually employed by smokers who are trying to favor healthy oral habits over others, but keeping busy chewing or savoring something flavorful can go boost your wakefulness and keep you focused on tasks.
Similarly, turning your fidgeting or hands-on habits into productive ones can keep you awake and motivated. Twirling pens, flipping coins, and even tapping your hands or feet have been shown to keep your mind & body stimulated which can ultimately contribute to staving off those feelings of being tired.
Breathing exercises are also an excellent way to introduce oxygen to your system (lack of oxygen can make you feel tired) and it works a lot of muscles which keeps your blood pumping. Again, another simple one, but deep breathing or breathing at certain paces can change how you feel, usually for the better.
Do you ever do sudoku, word puzzles or any kind of mind-stimulation? These kinds of brain exercises are incredibly effective at making you feel more energetic. Whatever you forte – whether you’re a math wiz, a linguist, a puzzle master or have an artist’s brain – it’s a great idea to keep your mind at work to prevent your body from feeling lethargic.
Socializing is also beneficial for your energy levels. Mingling with coworkers, friends/family and even meeting new people stimulates certain areas of the brain and can produce endorphins (i.e. feel-good & excited juices flowing through your body through attraction). So, if you’re feeling low energy and you see someone else who might be too, connect with each other and boost both of your moods!
Without a doubt, rest, relaxation, calmness and sleep are incredibly important factors that have major impacts on how energetic you feel. You could argue that without sleep, no matter how many of the other elements you optimize (like food, exercise and positive behaviors) won’t hold a candle to the blazing influence of rest.
Sleeping and napping recharges your batteries, from neurological functionality to your physical fitness and emotional behaviors. Some of the most common problems people have in their struggles with low energy stem from poor quality sleep or lack of consistent rest. We just published a very interesting article on the causes of poor sleep and how you can get the shuteye you need to be healthy (check it out here).
This in-depth guide to understanding what causes poor quality sleep and how you can optimize your snoozing covers most of the finer points of recharging your batteries. On the other side of the bed, here’s a few simple tips to get you started on your journey to feeling energized:
Power napping is no secret these days, but there’s still a number of people who aren’t tapping into this awesome energy-restoring habit. Studies have consistently shown that frequent, consistent and uninterrupted naps of 15-30 minutes can supercharge your energy levels. The duration can vary greatly between individuals, but power naps can drastically improve your mental alacrity, increase your physical responsiveness and altogether make you feel ready & able.
Avoid drinking sleepy time teas, taking melatonin or relying on certain substances for naps – use these only when you’re getting ready for a good night’s sleep. The same goes for our over-reliance on coffee later in the day.
The more you rely on substances or supplements to bring your energy levels up/down, the less likely you will be able to be consistent. Consistency is the name of the game when it comes to sustaining healthy energy levels.
SAY GOODBYE TO LOW ENERGY LEVELS
Energy supplements aren’t a bad thing to introduce if you struggle with low energy problems, but it’s important to try these natural ways to increase your energy levels first. If you’ve tried the optimized diet, consistent exercise and proper sleep but you still don’t have enough get-up-and-go, then we recommend investing in some natural energy boosters.
What are some good options for boosting your energy, without negatively impacting your health? Verlota.com has an entire line up of all-natural, high-quality ENERGY CBD products for you to choose from.
Next time you feel the droopy eyes, sloth-like body and crushed spirits of low energy coming on, reach for a tincture, capsule, oral spray or gummy from Verlota’s ENERGY products. It’s time to rethink how you energize your mind, body & spirit – it’s time to rethink your health with Verlota.
Why is my energy so low?
Feelings of low energy are very often attributed to your diet, your sleep and how much exercise you’re getting. There are numerous medical conditions you need to consider as well, such as anemia, hypothyroidism & hyperthyroidism, chronic fatigue syndrome and many more. Unlocking the answers to your energy issues requires a lot of trial & error, doctor’s visits and close monitoring of how you feel, but don’t just rely on energy supplements or caffeine to boost your energy – understanding the problem(s) is critical to finding the right solution(s).
How can I boost my energy when I’m tired?
Thankfully, there are so many ways to increase your energy whenever you feel tired or rundown. Caffeine (in moderate amounts), herbal teas, electrolyte beverages, smoothies and numerous drinkable, natural energy boosters can give you a jolt of energy on-demand. Eating healthy and cutting out fatty, sugary, salty foods while increasing your intake of high-energy sources of food like fruits, vegetables, carbohydrates and others can also improve your high energy levels. Lastly, but not leastly, getting the right amount of sleep can optimize how your mind & body feel throughout the day.
What are the five most simple ways to boost your energy levels?
There’s a long list of natural ways to boost energy, but some of the most effective & simple ways to increase energy are:
- Reduce stress, lighten your workload and ease yourself of mental/emotional burdens
- Stay active, exercise your body and brain constantly
- Eat energy-rich, clean and natural sources of food/water
- Sleep consistently, don’t oversleep or sleep too little
- Cut out the bad stuff like alcohol, smoking, junk foods/drinks, etc
What foods produce more energy?
There’s a lot of foods that can give you an energy boost – in fact, almost anything you eat can technically provide a surge of energy, just in different degrees of effectiveness/efficiency. Some of the best ways to increase energy come in the form of natural energy booster foods, such as: bananas, brown & wild rice, good-fatty foods (nuts, fish, avocados, etc), sweet potatoes, oats, dark chocolate, melons, berries, beans and more.
What is a natural energy booster?
Anything that is sourced naturally – or not chemically synthesized or derived in a lab or processing plant – can be considered a natural energy booster. Things like coffee beans, herbal teas, fruits, vegetables, hemp CBD, carbohydrates (rice, cereals, grains), and beverages like coconut water are just a handful of examples of energy booster that come from natural sources. Natural energy boosters can be foods, drinks, supplements or even topical products, but the main thing that distinguishes natural ways to boost energy from others is how they’re sourced, manufactured and processed in creating a final product.
What foods/drinks make you feel motivated?
Coffee is an obvious ‘motivating beverage’ that helps to counteract your low energy levels, but there are many other sources for energy & motivation in foods/drinks. Herbal teas, fruits, vegetables, beans, sources of omegas 3-6-9, nuts & seeds and vitamin-enriched water or smoothies are excellent ways to increase your energy levels. When you reduce your intake of detracting substances like alcohol or maintain healthy amounts of caffeine you’ll set yourself up for a lot more energy reserves to cope with those moments of lack of motivation.
How can I increase my energy and motivation?
If you’re already eating healthy, staying active and getting enough sleep each night, what else can you do to maintain high energy levels? Motivation is intrinsically linked with your body’s energy levels and your mind’s freedom from stress, anxiety, depression or other mental conditions. Freeing yourself from the burdens of a busy work/life and doing your best to stay positive are simple, but effective ways to feel more energetic & motivated. Secondly, what you put into your body has to follow two rules: Does this food/drink have nutritional value for me? And if so, does it have any potential negative influences on my health? Answering these two critical questions will steer you clear of the bad while helping you to determine what foods/drinks have a positive impact on your energy & motivation.
What herbs help with motivation?
There are a ton of beneficial herbs and natural energy boosters out there, but which ones are known to improve your motivation and drive the most? Herbal remedies like ginseng, sage, guarana, peppermint, bacopa, ginkgo and gotu kola are very popular natural remedies for low energy and lack of motivation. Herbal teas don’t have to contain caffeine to be effective at increasing your motivation, but many popular tea concoctions will contain caffeine tea leaves (such as black teas, green teas, white teas and oolong teas).