Natural Energy Boosters For When You’re Feeling Sluggish

Top 5 natural energy boosters to revitalise your day

Feeling sluggish, experiencing the midday slump, stumbling through the day with a malaise or not even getting out of first gear in the mornings is becoming an increasingly normalised and acceptable state of being in our ever-fastening speed of life. The very acceptance of this as the norm is the first stumbling block for many. This isn’t the way; there are far better alternatives. Low energy, a simple lack of motivation and sluggishness seem to plague our society at present, seriously impacting our productivity and overall quality of life. This article aims to prove that reaching for a cup of coffee or sinking an energy drink doesn’t have to be the answer. There are far more natural and healthy options, devoid of artificial stimulants and their subsequent crashes, that can get you back on track. Skip the unwanted side effects that often come with over-caffeination and instead read on to learn of 5 naturalistic and holistic energy-boosting revitalisers.

Harness the power of hydration

There are a myriad of ways that balancing our fluid and hydration levels can boost our energy levels, with some proving more obvious than others. The following will unpick these benefits and present the evidence for a potential upturn in your energy-related fortunes.⁴

• Optimised cellular function – the presence of water is vital for the effective function of every cell in the human body! The efficient performance of our cells relies on hydration to produce energy, transport nutrients and get rid of waste material. The more hydrated we are, the more effectively the body can function, contributing to longer-lasting energy levels throughout the day
• Elevated brain function – dehydration stifles cognitive function, detracting from feelings of alertness, focus and general mental sharpness
• Body temperature regulation – a well-hydrated individual does not need to rely on the body’s own mechanisms to cool itself down. Managing internal body temperature through effective hydration mitigates the onset of fatigue
• Physical performance enhancements – the presence of water in the body lubricates joints, elasticises muscles and regulates blood volume beyond the aforementioned benefits. These contribute to feelings of vitality which translate to enhanced energy levels and thus, physical output
• Improved digestion and metabolism – helping to break down and absorb the foods that we eat, whilst removing the waste we don’t want, water plays an essential role in the effective operation of our digestive system. Constipation and bloating can indirectly contribute to feelings of sluggishness, emphasising the need to stay well-hydrated
• Detoxification and circulation – as mentioned, the assurance of boosted blood flow with proper hydration, helps to mitigate the build-up of toxins in the body. Water will flush out waste products through sweat, preventing their accumulation which will only contribute to fatigue and low energy levels

Top Tip: start the day on the right foot, with 2 glasses of water upon waking. We are most dehydrated first thing in the morning, so rehydrating and achieving some early morning mental clarity is key. Add in some electrolytes for an extra boost of hydration and energy.

You can’t beat a balanced diet

The purpose of this section is not necessarily to inform you what a balanced diet is (that is up to you for now) but rather to reveal what it can deliver from a revitalisation perspective. It is acknowledged that balance looks different for everyone, so for simplicity purposes, consider a balanced diet rich in whole foods and thus anti-inflammatory nutrients, antioxidants and a steady energy supply.⁵

• Energy from food – achieving a solid split of macronutrients (carbohydrates, fats and proteins) can offer the body a long-lasting and steady supply of energy required for the gradual release of fuel (ketones or glucose) into the body’s major systems. This can help stabilise blood sugar levels and stave off the dreaded peaks and plateaus of energy throughout the day
• Enhanced physical and mental function – the micronutrients (e.g., vitamins, minerals, polyphenols, fatty acids, amino acids, and antioxidants) provided by a balanced diet should not be underestimated in their contribution to feelings of vitality. The food we eat is the fuel we burn. Ensuring a varied and balanced intake of these nutrients will support cognitive function, mood regulation and muscle performance, which all go a long way in supporting energy levels
• Efficient metabolism and digestion – as is the case with proper hydration a balanced diet, rich in fibrous nutrients from fruits, vegetables, legumes and whole grains (e.g. iron, magnesium and zinc – also abundant in meats) will help to regulate bowel movements and prevent any discomfort. Whilst simultaneously optimising nutrient absorption and the transportation of oxygen to our working cells, these little constituents of the foods we eat do more than we can likely conceive

Top Tip: experiment with your diet and get creative. Find a macronutrient balance that works for you and then stick to it to benefit from the potential energy-boosting effects!

Get active to get energy

Contrary to what the obvious would suggest, the uptake of regular exercise will actually contribute to feelings of energy and life! In fact, there are a multitude of energy-boosting benefits to exercise. The proceeding points aim to demonstrate these in a non-exhaustive, whistle-stop tour of all their good-doing.⁶

• Circulation optimisation – this one has cropped up a few times already and for good reason. Better blood flow ensures the efficient delivery of oxygen and essential nutrients to the body’s working muscles. The more oxygen and nutrients we can transport to the muscles that need it the most at any given time, the more invigorated and alert we are likely to feel.
• Upregulated endorphin production – physical activity will stimulate the release of endorphins, naturally boosting our mood! These little chemicals not only improve our mood but also stave off fatigue whilst providing increased mental clarity and energy
• Muscle strength and endurance – a more obvious benefit of exercise for the body is the way in which it improves physical output through muscle hypertrophy and strength gains. What is less obvious is how this mitigates tiredness. Stronger muscles simply require less force to perform tasks, conserving energy and thus reducing fatigue. Clever!
• Sleep regulation – exercise is an excellent regulator of our sleep, which directly contributes to recovery and resulting feelings of energy and vitality. Improved sleep onset, reduced sleep arousal and longer sleep duration are just some of the benefits exercise can deliver to improve sleep quality and thus daytime energy levels
• Mood and motivation improvements – reluctance to tackle daily tasks is a common side effect of low energy. The enhancements to mood and therefore motivation resulting from a bout of exercise can help to overcome depleted self-esteem, a lack of motivation and a general low mood. This boost can drastically contribute to energisation when called upon
• Weight management – exercise contributes to the management of weight which can reduce strain placed on the body and increase overall energy levels as a result. Any excess weight only detracts from physical capabilities, crippling energy levels and causing fatigue

Get rest to get energy

On the other side of the coin is the need to ensure good rest for energy during waking hours. This natural energy booster is perhaps the most obvious on the list and yet it is the most overlooked. The issue is highlighted by recent statistics from Nuffield Health, revealing that the average British adult will sleep just 5.91 hours per night. A figure that falls well short of the 7.5 – 8.5 hours needed each night.² The restorative and reparative powers of sleep will be outlined in the proceeding points, demonstrating how important rest is for energy.

• Hormone regulation – key hormones (e.g. cortisol, insulin and growth hormones) linked with energy are controlled by solid sleep. Balancing these pivotal chemical messengers in our bodies prevents excessive or insufficient release, promoting stable and sustained energy levels
• Immune system protection – sleep is a trigger for the production and release of cytokines which are infection and inflammation-fighting proteins. A healthy immune system plays a vital role in staving off illness, improving recovery from the previous day, naturally boosting energy and improving overall feelings of wellness and vitality
• Stress management – a large part of sluggishness and depleted energy levels is a result of elevated cortisol and stress levels coursing through the body. Sleep equips the mind with the ability to handle the stressors of life. The improved mental sharpness helps to cope with life’s challenges which can only be a good thing for energy levels throughout the day
• Metabolic health – the interconnected nature of these pure sources of energy is made evident by this point. Quality sleep positively influences the appetite-regulating hormones of the body (leptin and ghrelin). This can help mitigate any potential unfavourable food cravings, which result in spikes and crashes of blood sugar and thus energy
• Detoxifying effects – waste products can be cleared from the brain and body during sleep as the glymphatic system kicks into gear. Harmful toxins and proteins tend to accumulate during the day and are biased towards cognitive decline and far from optimal levels of energy. The clearance of these waste products during sleep helps to support our energy levels

Expert Opinion: sleep scientist Dr Merrill Mitler emphasises the evidence, claiming that “sleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood.” You heard the man.¹

Social interaction

Surrounding ourselves with friends and loved ones or even getting to know strangers is a great way to naturally unleash the floodgates of our energy-boosting juices. The shared laughter, divvied joy and increased sense of purpose are an excellent way to feel more positive and revitalised. The ways in which this can be actualised are detailed in what follows.

• Sense of belonging – fostering feelings of community comes from spending time with others. Surrounding ourselves with valued connections is a great way to boost self-esteem, improve overall energy and the desire to engage in daily activities
• Psychological stimulation – regular engagement in conversation and social activities is shown to improve cognitive function, enhance memory and sharpen the mind. All of these factors are contributors to mental clarity that can help raise energy levels
• Elevated learning potential – interacting with others often exposes us to unexplored ideas, perspectives and experiences. The refreshing nature of this evolution can prove invigorating and exciting which will only contribute to a boost in our energy levels³

Summary 

The truth is that the list of naturally derived energy boosters is rather extensive. It would have been easy to add to our list of 5 the importance of fresh air and natural light, implementing regular breaks in our work, adopting mindfulness and a positive mindset or, the inclusion of herbal supplementation. Instead, the decision was taken to include the 5 most profound tips to revitalise your day. With these suggestions, the hope is for you to see that there are many means to boost your energy levels outside the widespread tendency to reach for caffeine (which can be a great way to raise energy levels when used naturally and effectively). It is thus encouraged for you to adopt these natural energy boosters in your everyday life to reap the associated benefits and get back to feeling your best, revitalised self.