If you find that you are regularly reaching for the caffeine or counting down the hours until bedtime, you are not alone. It is not uncommon for energy levels to dip throughout the day, but what if you did not have to rely on temporary fixes to get you through the day? In this guide, we will explore how to get more energy naturally by making simple and sustainable changes that will help you feel more energised from the inside out.
Understanding energy levels
We can all experience waves of lethargy and sluggishness, which can often make us feel like crawling back under the duvet. But do you ever wonder what is behind your low energy levels? Understanding energy levels is all about recognising the intricate dance between what we eat, how we move, and our overall well-being. Our bodies thrive on a mix of macronutrients - proteins, carbohydrates, and fats – that fuel everything from daily tasks to intense workouts. The best ways to combat fatigue and stabilise energy levels is to consistently consume a diet bursting with nutrient dense foods. However, there can be many other causes for low energy levels, so stick around and let’s dive into the world of vitality together!
Why is my energy so low?
There can be lots of sneaky culprits that can drag your energy levels down fast.
- Hormonal changes - for example, puberty, pregnancy, or the menopause, can all leave you feeling fatigued.
- Sedentary lifestyle - channelling your inner couch potato may make you feel comfy, but too much sitting can turn your energy levels into a snoozefest.
- Emotional exhaustion – carrying the weight of the world on your shoulders can leave you feeling drained.
- Dehydration - can really wreak havoc on your energy levels.
- Diet fatigue - too much or too little, both can lead to low energy levels.
- Burnout - the sneaky thief that can be brought on from overloading yourself.
Sometimes, if your fatigue has been long-lasting, and you do not know what is causing it, it may be a sign of a health condition. It is always worth checking with your doctor if you are worried about your energy levels.
How to improve energy levels
Balanced meals
Chowing down on balanced meals filled with slow-releasing energy foods is your sneaky weapon against those pesky energy crashes. Think high-fibre veggies, nuts, fruit, wholegrains, protein, and unsaturated fats. Why not get some inspiration to set yourself up for the day, with these easy and healthy breakfast recipes.
Stress relief
Research has made it pretty clear that stress has a knack for messing with your energy levels in all sorts of ways (1). Practicing stress busting activities, like yoga, meditation, journalling, getting creative, or staying active at home, can all keep your energy levels from tanking. Wanting some further support? Here’s our top supplement suggestions for supporting with mental health.
Exercise
Physical activity doesn’t just pave the way for a more blissful, uninterrupted sleep; it also cranks up the release of stress-busting hormones, like endorphins, dopamine, and serotonin. In fact, one study found that 10 minutes of walking outside improved energy levels more than sugary snack bar! (2)
Catch those Z’s
A good night’s sleep can recharge your batteries better than any phone charger. So, reach for the duvet and catch some well needed zzzz’s. The NHS recommends aiming for 7-9 hours of quality slumber per night (3). Finding it difficult to nod off? Check out our blog on steps to help you drift off naturally.
Snack smart
Opt for nutrient dense snacks to improve your energy levels. Fruits, nuts, and vegetables are all great snack options to have on the go. Why not give dates a delicious twist by dipping them in peanut butter? Preparing snacks in advance can make you less likely to reach for sugary, refined snacks that may make you feel more sluggish in the long run.
Hydrate
Water is our life source, and it sustains almost every aspect of our health. The importance of hydration stems from its crucial role in regulating temperature, aiding digestion, as well as enhancing cognitive function and energy levels (4). Even being dehydrated by just 2% can negatively impact your performance when carrying out tasks that require attention (5). So, staying hydrated isn’t just a nice-to-have; it’s essential for thriving, not just surviving.
Get social
Connect with friends and family. Whether you are hitting the town for a meal, sweating it out in an exercise class, or just grabbing coffee for some good old-fashioned gossip, it all packs a punch in the quest for that extra oomph! Research shows that social interaction can provide a host of health benefits, both physically and mentally (6).
Learn to prioritise
Getting your daily activities in order is a valuable tool for ensuring the demands of the day are not going to leave you feeling burnt out. Pencilling tasks into your diary, using organising apps on your phone, or delegating planning, can all be options to consider when mastering the art of prioritisation.
Get outdoors
Being outside in the restorative environment of nature is a simple and effective way to sooth mental fatigue, something that often accompanies a busy lifestyle. Taking time to appreciate the colours, sounds and textures of the natural world is a true tonic for many areas of health (7).
Drink responsibly
Sofa days, pounding headaches, ravenous appetite or no appetite at all, are all the dispiriting effects of too much alcohol. Stick with less than 14 units of alcohol per week and keep hydrated with other fluids if you are drinking alcohol (8). Scheduling alcohol-free days during the week can help you stay on the path of responsible drinking.
What vitamin gives you energy?
Magnesium
Say hello to magnesium, the quiet powerhouse of the nutrient scene, working behind the scenes in over 300 biochemical processes to keep you running smoothly! One of its standard feats? Bidding farewell to tiredness and fatigue like a pro. Plus, it can contribute to normal bones and teeth, and normal nervous system function. Find it in: spinach, avocado, kale, lettuce, sunflower seeds, almonds, and cashews.
CoQ10
This antioxidant exists in every cell in our body and has a role in the production of ATP (the energy currency that keeps us going). As we age, the levels of CoQ10 naturally deplete, which could explain one of the reasons we may feel fatigued as we get older. A recent meta-analysis showed that CoQ10 can have a significant impact on reducing fatigue (9). Find it in: meat, fish, nuts, and supplements.
B Vitamins
B vitamins are like the backstage crew of energy production. These water-soluble vitamins are utilised by the body to help metabolise the energy received from B vitamins, carbohydrates, and fats. A special shout out to folic acid (vitamin B9) and vitamin B12, which, like iron, have a role in supporting normal red blood cells. Find them in: wholegrain breads, some fortified breakfast cereals, milk, eggs, meat, and fish.
Iron
Iron is an important mineral which plays a key part in crafting red blood cells, which are your body’s oxygen delivery service. This can be particularly important for vegetarians, vegans, or menstrual-age women who may not receive enough iron from their diet or require extra to keep up with their body’s demands. Find it in: spinach, lentils, beans (like chickpeas and kidney beans), eggs, red meat, poultry, and fish.
Adaptogens
Herbs like ashwagandha, Siberian and Korean ginseng, and rhodiola have been the go-to wellness warriors for a while. These botanicals are believed to ‘adapt’ to your body’s needs, helping you tackle stress and support energy levels like a champ. If fatigue is dragging you down due to emotional chaos or lifestyle choices, these herbal allies might just be your secret weapon! Find it in: herbal teas and supplements.
Multivitamins
If you are unsure which nutrients need to be addressed to support energy levels, a multivitamin will help to provide a wide range of nutrients that can contribute towards the reduction of tiredness and fatigue. Our nutrient requirements can change as we age, so look out for multis that are age specific.
Which foods give the most energy?
High protein foods like lean meats, legumes, eggs, and Greek yogurt not only provide essential nutrients but also take longer to digest, meaning you will feel full for a longer amount of time (10).
Wholegrain varieties of carbohydrates, like rice, bread, and pasta, can provide sustainable fuel. Swap from your usual white varieties and watch how your energy levels will thank you. Plus, whole grains come packed with a treasure trove of health benefits, offering a rich source of fibre, antioxidants and protective compounds to keep your body happy and thriving (11).
Let’s not overlook the other key player in the macronutrient lineup: fat! Choose unsaturated fats like avocados, olive oil, and nuts and seeds. A harmonious balance of these macronutrients is your ticket to sustainable energy. So, get creative and think about how you can mix and match them in your meals and snacks.
Having multiple, small meals throughout the day can suit some people with low energy. Smaller meals more frequently can also improve diet quality (12). By spacing your meals, you can prevent those energy crashes that may come from skipping meals or leaving too much time between meals.
What can I drink to give me an energy boost?
Dehydration could be the sneaky culprit behind your low energy levels. When your body is running on empty, it’s like trying to drive a car on fumes - you’re bound to stall out! So, before you reach for that extra cup of coffee, grab a glass of water instead; your body will thank you, and you might just revive that spark you thought you lost! It is recommended that you drink 6-8 cups of fluid per day (13). It is not just water; tea, coffee, fruit juice, smoothies, and milk are also examples of drinks that support hydration. It is recommended to limit fruit juice to 150ml per day due to the free sugar content in fruit drinks.
Final thoughts
Incorporating natural energy boosters into your daily routine can transform how you feel and function. From diet to lifestyle factors, there are many ways you can support your energy levels.
Explore more ways you can support your energy levels over on our Nutri Buzz blog or contact our Nutrition Advice team for free and confidential advice.
References
1. Van der Kooij, M. A. (2020) The effect of chronic stress on energy metabolism, Molecular and Cellular Neuroscience, 107, pp.103525.
2. Thayer, R.E. (1987) ‘Energy, tiredness, and tension effects of a sugar snack versus moderate exercise, Journal of Personality and Social Psychology, 52(1), pp. 119–125.
3. NHS (n.d) Sleep problems. Available at: Sleep problems - Every Mind Matters - NHS
4. Liska, D., Mah, E., Brisbois, T., Barrios, P.L., Baker, L.B. and Spriet, L.L. (2019) Narrative review of hydration and selected health outcomes in the general population, Nutrients, 11(1), pp. 70.
5. Adan, A. (2012) Cognitive Performance and Dehydration, Journal of the American College of Nutrition, 31(2), pp. 71–78.
6. Krach, S., Paulus, F. M., Bodden, M., & Kircher, T. (2010) The rewarding nature of social interactions, Frontiers in behavioral neuroscience, 4, 22.
7. Jimenez, M.P., DeVille, N.V., Elliott, E.G., Schiff, J.E., Wilt, G.E., Hart, J.E. and James, P. (2021) Associations between nature exposure and health: A review of the evidence, International Journal of Environmental Research and Public Health, 18(9), pp. 4790.
8. NHS (n.d) Alcohol Units. Available at: Alcohol units - NHS
9. L-Chen, T., Chih-Wei, H., Chun-Hung, C., Oing-Tao, T. and Ke-Vin, C. (2022) Effectiveness of Coenzyme Q10 supplementation for reducing fatigue: A systematic review and meta-analysis of randomized controlled trials, Frontiers in Pharmacology, 13, pp. 883251.
10. Vedlhorst, M., Smeets, A., Soenen, S., Hochstenbach-Waelen, A., Hursel, R., Diepvens, K., Lejeune, M., Luscombe-Marsh, N. and Westerterp-Plantenga, M. (2008), Protein-Induced satiety: effects and mechanisms of different proteins, Physiology & Behavior, 94(2), pp. 300-307.
11. Slavin, J. (2007) Whole grains and human health, Nutrition Research Reviews, 17(1), pp.99-110.
12. Dietary Guidelines for Americans (2020) Scientific Report of the 2020 Dietary Guidelines Advisory Committee. Available at: Part D. Chapter 13. Frequency of Eating
13. NHS (2022) The Eatwell Guide. Available at: The Eatwell Guide - NHS
