10 Natural Ways to Boost Your Energy and Fight Fatigue
Lack of energy is a common complaint for people of all ages. If you’re feeling unusually tired, it’s good to see your doctor, because there are lots of medical reasons for fatigue. But if your doctor can’t find anything medically wrong, lifestyle and nutrition changes can help you feel energetic again. Here are our top ten recommendations.
1. Take a good multivitamin.
Most peoples’ diets are lacking in at least some of the nutrients involved in energy production and adrenal gland support, such as B vitamins, vitamin C and magnesium. Replenishing levels of these vital nutrients is a great way to boost your energy level.
2. Do some sort of activity almost every day.
Regular exercise can help boost your energy levels. It perks you up, helps preserve muscle mass, improves blood flow to the brain and can lighten your mood.
3. Drink enough water.
Even mild dehydration can impact your energy level. Drink 8-10 glasses of high quality water daily for optimal energy levels.
4. Sip green tea.
Green tea has less caffeine than black tea or coffee, and contains the amino acid L-theanine, which can help you stay awake but calm. Green tea also has many other health benefits aside from its ability to fight fatigue. Two cups a day is fine.
5. Get enough quality sleep.
If you’re tired in the morning, sleep is an issue. Find ways to get to bed earlier or to take a nap during the day. If your problem is poor quality sleep, see your doctor. You may have sleep apnea or depression. For simple age-related sleep problems, try taking 3-5 mg of melatonin before bed.
6. Avoid sugar and alcohol.
Even though sugar provides an initial burst of energy, it ultimately saps energy, as does alcohol. And alcohol disrupts sleep.
7. Eat smaller, frequent meals.
Lots of people find their energy levels are more stable if they eat 4-5 times a day, rather than 3 times. Just make sure you aren’t overdoing the calories. Get enough protein, too, at least 10-20 grams with each meal or snack.
8. Take CoQ10.
CoQ10 plays a vital part of cellular energy production. Levels go down with age, and especially when you take cholesterol-lowering statin drugs. Take 50-100 mg a day of CoQ10, or 100-200 mg if you take a statin drug.
9. Try acetyl-L-carnitine.
Taking acetyl-L-carnitine is a natural way to boost your energy and fight fatigue. It plays a crucial role in energy production. When your muscles have enough acetyl-L-carnitine, they can easily burn fat or protein for energy, not just glucose. This delays muscle fatigue and spares glycogen, the storage form of glucose. Acetyl-L-carnitine also increases production of testosterone, which can boost muscle mass and mood — in both men and women.
10. Take an “adaptogen” such as goji berry, ginseng or holy basil.
Adaptogens are able to modulate the body’s response to stress, boost your energy levels, and increase endurance. Ginseng, goji berry and holy basil are all considered powerful adaptogens. They also have anti-aging properties.