Boost Your Energy Naturally: Tips from Experts

About a decade ago, Dr. Amy Shah faced constant tiredness. As a mother of two and a working professional, her days were packed. Yet, she refused to accept this state as normal. Her determination led her to write a book in 2021 titled I’m So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life. Through her research, Dr. Shah learned that being busy doesn’t have to mean feeling exhausted. There are natural ways to boost your energy without relying on caffeine.

Go for a Gut-Happy Diet

Dr. Amy Shah emphasizes the importance of gut health in maintaining energy levels. The bacteria in your gut impact how you feel each day. They can support or hinder the production of energy-boosting hormones like serotonin.

To improve your gut health:

• Eat more nutrient-dense, high-fiber foods. Include options like blueberries, avocados, seeds, nuts, leafy greens, and cruciferous vegetables.
• Avoid sugary, caffeinated drinks. These can cause spikes then crashes in your energy levels. Energy drinks and sodas often lead to tiredness and sluggishness after the initial surge.
• Steer clear of processed meats. Ingredients in them are linked to increased inflammation and health issues like high blood pressure. A plant-based diet is recommended, but if choosing meat, opt for lean, organic options like hormone-free chicken or grass-fed beef.

Supercharge Your Circadian Rhythm

When your internal clock functions well, you enjoy increased mood, better cognitive performance, and quicker reactions. Dr. Shah suggests resetting your circadian rhythm if you’re waking up tired or feeling sleepy during the day.

Here’s how to do it:

• Expose yourself to sunlight early in the morning. This tells your brain to stop producing melatonin, which induces sleep.
• Align your eating schedule with your biological clock. Your digestive system needs rest too. Avoid eating late at night and aim to finish your meals three hours before bedtime.
• Give your body at least a 12-hour break between eating periods to support gut rest and digestion.

Charge Your Emotional Battery

Energy comes from both body and mind. To find motivation or enthusiasm, consider these tips from experts.

De-stress daily. Clinical psychologist Enmanuel Mercedes advises incorporating stress-relief activities into daily life, not just weekends. This regular practice helps in better stress management.

Mercedes suggests:

• Establish daily mental and emotional battery-boosters. Whether it’s a morning workout, journaling, or a crossword puzzle, find what works best for you.
• Research shows the right ritual can decrease anxiety and increase a sense of control.

Chase delight with hobbies. Leadership coach Karen Walrond encourages pursuing hobbies for personal enjoyment. She has engaged in activities ranging from scuba diving to piano playing.

Adding hobbies can:

• Boost your happiness and energy.
• Contribute to a longer life, reduce stress, and foster social connections.
• Inspire a child-like sense of wonder and awe.

Walrond states, “Chasing that delight in yourself, that shot of exhilaration when you learn something new, has lasting benefits.” Engaging in hobbies can play an essential role in maintaining vitality and well-being.