because this used to be the question on my mind every day at 3 pm.
BY JENNY SMITH MATTFELDT Published August 15, 2024
This is all my personal experience and research none of which is intended to be medical advice, please consult your doctor to see if these steps are right for you.
When your body’s running low on fuel, the first sign is often that all-too-familiar wave of fatigue. It’s like your body’s way of waving a little white flag, signaling that it needs some extra support. I'm not here to tell you to skip the coffee (because I could never) but I have done the research on other ways to give your body a boost longterm. These habits aren't quite as fun or immediate as an energy drink or a latte but over time they lead to higher, more consistent energy levels.
Decrease Stress
When you're stressed your body releases corisol, the infamous stress hormone. While a little cortisol can be beneficial too much of it can send your adrenals into overdrive, leaving you wired but completely drained. It's a vicious cycle because the more stress you experience, the more cortisol floods your system, and the more your energy gets zapped (Harvard Health). I know decreasing stress is easier said than done but incorporating some other elements from this list can help.
Limit Drinking & Smoking
I'm sure we have all experienced that shitty night of sleep after a few drinks. Alcohol disrupts your REM cycle which is the deep sleep that actually makes us feel rested. It also causes you to wake up throughout the night, often due to its dehydration effects. You can combat this by drinking water or electrolytes while you have your cocktail (I sound like every mom, ever). Smoking and tobacco use has also been shown to contribute to insomnia. All of which can leave you feeling groggy and far from refreshed, even if you slept for hours.
Sleep
A lot of the factors on this list are here because they degrade the quality of your sleep which is one of the most important factors, not just for energy levels, but for functioning in general. My trick for great sleep that I swear by is Magnesium Glycinate, I've linked the exact brand that I use. It helps calm your nervous system as a whole which means deeper sleep and less anxiety for me. I've been taking it consisently for about two years and really notice a difference if I skip out on it for a while. Something to remember with any natural remedy, you have to take it pretty consistently for a couple weeks to really see the effects. They have found in the past few years that women actually require more sleep than men and we should be shooting for minimum 8 hours a night while men can function just fine on 6 (Jones, M.D., 2024).
Herbs & Supplements
My secret weapon for energy has to be my blend of supplements that I've put together over the past few years. They're a mix of naturopathic advice, gynecologist recommendations, and my own experience;
Vitamin D- if you live in a Northern State this is a must, you will be shocked what it does for your mental health and energy, especially in the winter.
Magnesium Glycinate- like I mentioned above this is my holy grail for good sleep, my family members are probably tired of me recommending it but it's just that good.
Fish Oil- decreases inflammation and increases alertness. Fish oil has also been shown to decrease anxiety and depression (Burhani & Rasenick, 2017).
When reading studies on this topic I came across one written by Harvard Health, the following are the herbs that they consider the golden combo for increasing energy levels;
Astragalus Root- helps cope with stress, bolsters immune system, and alleviates insulin resistance which can aide in weight loss.
Cordyceps- great antioxidant, slows aging and supports adrenals, balances inflammation response.
Eleuthero- adaptogenic that helps protect agains stress, decreases fatigue.
Rhodiola Rosea/Golden Root- adaptogenic that guards against fatigue and burnout, increases mental clarity, and decreases anxiety.
Licorice Root- supports adrenal balance and increases energy.
Diet & Exercise
The first sign of dehydration? Fatigue. Possibly tied with sleep, diet is the biggest contributor our energy levels. My favorite tip for staying hydrated is a pinch of pink salt in your water, which helps your body absorb more. For me starting to eat breakfast was a game changer because eating more consistently througout the day helps maintain energy and hormone levels. Harvard Health also recommended eating a low glycemic index meaning foods where the sugars are absorbed slowly like whole grains, fiber, heatlhy fats, and lean protein (2024).
Exercise is one of the most powerful ways to boost your energy levels. By getting your body moving, you're not only improving your physical strength but also enhancing your mental clarity and overall vitality. Regular workouts increase circulation, release feel-good endorphins, and help regulate your sleep patterns all of which contribute to feeling more energized. All exercise has this effect regardless of the type so make sure you find something that you actually look forward to.
Immediate Energy
There are of course some ways to give yourself an immediate boost of enery. I'm a coffee drinker/lover/sometimes I fall asleep at night thinking of my morning iced coffee so that's usually my go to. My Naturopath once told me as long as you're staying hydrated a few cups of coffee a day aren't going to hurt anything. A bit more holistic way I've found is a cold shower. Uncomfortable? Yes. But oh so effective. They have also done studies and found a walk or quick workout is actually more refreshing than an afternoon nap (the boring practical answers just keep coming don't they). And lastly never underestimate the power of blasting a Cher playlist in the car, or is that one just me?
By making small, sustainable changes to your lifestyle, like eating a balanced diet, staying active, taking the right supplements, and prioritizing quality sleep, you will begin to feel more energized every day. Remember, your body is always communicating with you, and fatigue is often its way of asking for a little extra care. Please don't hesitate to reach out if you want to chat about anything we cover on the blog, I would love to hear from you!
Sources
Burhani, M. D., & Rasenick, M. M. (2017). Fish oil and depression: The skinny on fats. Journal of Integrative Neuroscience, 16(s1), S115–S124. https://doi.org/10.3233/jin-170072
(Harvard Health, 2024)
Harvard Health. (2024, April 4). 9 tips to boost your energy — naturally. https://www.health.harvard.edu/healthbeat/9-tips-to-boost-your-energy-naturally
Jones, M.D. (2024, May 31). Best tips on how to boost your energy naturally and ways to fight fatigue. Women’s Health Network. https://www.womenshealthnetwork.com/adrenal-fatigue-and-stress/how-to-boost-energy-naturally
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