Millions of people suffer from low energy on a regular basis, looking for a solution to increase low energy consistently and reliably. With many demanding factors in your life, limited sleep, and little time to figure out what you should be eating, it’s no wonder that so many of us feel stretched so thin.
Low energy and fatigue make it difficult to function during the day. Simple work tasks turn into a grueling slog, taking the kids to the park becomes an ordeal, and at the end of the day, exercise isn’t an option because you’re tired.
Fortunately, it’s completely possible to increase low energy naturally, getting rid of daytime fatigue so that you have the energy to do the things you want to do. Lifestyle changes, better sleeping habits, good nutrition, and natural herbal remedies can all help boost your energy levels. Many natural herbal remedies for energy are widely available if you know what to look for. These natural plants and spices, combined with a healthy lifestyle that promotes natural energy, can help you feel awake, alert, and motivated on a daily basis.
Herbs that increase energy can help boost your mental focus and concentration, speeding up your cognition so that you can solve problems and come up with ideas faster. Natural energy boosters can also increase physical energy, helping you feel less fatigued and tired.
The best way to increase low energy naturally is to combine vitamins, good nutrition, healthy sleep, and herbal remedies. Together, these things can help you feel more energetic than ever, and it’s all 100% natural.
Increase Low Energy Naturally By Changing Your Lifestyle
Low energy can stem from a number of different causes, some of which are easier to fix than others. In some cases, chronic fatigue or low mental energy can point to a deeper medical problem.
Some conditions like hypothyroidism, an endocrine disorder, can cause you to feel tired all the time. Fatigue and low energy can also stem from psychological problems like anxiety or depression. If low energy is overwhelming and chronic, you may want to talk to your doctor about the problem. It could be a condition like Chronic Fatigue Syndrome, a symptom of clinically significant depression, or a symptom of another organic medical disorder.
In most cases, the low energy that many of use experience isn’t due to a readily identifiable organic cause or medical illness. Instead, it’s the product of a combination of psychological stress, unhealthy lifestyle factors, and other things that, fortunately, are mostly within our control.
By fixing your sleeping habits, eating habits, and attitudes toward stress, you can help improve your energy levels by getting rid of the underlying causes of fatigue. Here are a few of the key changes you can make to feel more energetic.
Sleep Patterns & Low Energy
Low energy on a regular basis can often result from bad sleep habits. Many people work long hours regularly, work inconsistent shifts, or stay up late taking care of various things that need to be done. Sleep deprivation adds up over time, and eventually, poor sleeping habits will cause you to feel unusually tired. When you fix your sleep, you can increase low energy naturally.
Some of the most common sleep problems that can contribute to low energy include:
- Acute sleep deprivation. When you haven’t slept enough, you won’t feel your best the next day. You might feel slightly confused and mentally “slow” or “foggy,” along with decreased physical energy levels. You can also suffer from a low mood, irritability, headaches, and muscle aches. When you go too long without sleep, over 24 hours, you may even begin to experience minor hallucinations. You can also fall into “microsleeps,” which can be dangerous if you’re driving.
- Chronic mild sleep deprivation. If you’re only getting 5 hours of sleep most nights because of work, but your body needs 8 hours, the effects will slowly add up. Not getting enough sleep interferes with your body’s ability to go through all of the phases of sleep, which are necessary for adequate rest.
- Insomnia. Chronic insomnia can make it difficult to fall asleep at a reasonable time, leaving you with only a few hours of sleep before you have to get up in the morning. Insomnia often occurs as a secondary effect of another problem. Major depressive disorder, anxiety disorders, restless leg syndrome, sleep apnea, and other conditions can give rise to insomnia.
To get your energy back, it’s a good idea to try to fix your sleep schedule. Herbal remedies for low energy, like valerian root and formulations containing melatonin, can help regularize your sleep schedule so that you’ll fall asleep and wake up at regular times. It can also help to avoid caffeine in the evenings, and to turn off electronic screens when you’re trying to sleep.
Dietary Habits & Low Energy
A poor diet can also contribute to problems with your energy level, and improving your eating habits can help you increase low energy naturally. For the most part, most people get enough to eat. The problem is a poor vitamin and nutrient balance in the foods you’re eating.
Eating poorly won’t do you any favors when it comes to your daily energy level. It’s easy to get into the habit of eating foods that are convenient, available, cheap, and filling– but that aren’t all that good for you.
Junk food tends to be high in calories, low in vitamins, and high in sugars and other simple carbohydrates. From vending machine snacks to fast food meals, you may be putting things into your body that are taking away from your energy level.
You can increase low energy naturally by changing your diet to healthy, natural foods that you body can metabolize effectively into a steady supply of energy that lasts all day. This means eating the right balance of protein, healthy fats, produce, fiber, and complex carbohydrates. It also means making sure that you’re getting enough of the vitamins and minerals that your body needs for optimal functioning.
Stress, Mood, & Low Energy
Your mood and psychological state can also lead to low energy. Even if you don’t have diagnosable, clinically significant depression or anxiety, going through a stressful period in your life can also lead to chronic low energy.
It helps to find healthy ways to deal with stress, like exercise, meditation, and other activities. You may also consider talking to a therapist or counselor. Even if you don’t have a mental illness, psychological therapy can help you find better, more adaptive ways to think about and react to stress.
Increase Your Energy with Good Nutrition
Proper nutrition is incredibly important for maintaining a high energy level. This means more than just getting enough calories. You’ll also need the right dietary balance, which includes key nutrients that your body needs to function on a molecular and cellular level.
Vitamins, along with certain minerals like iron, are needed for certain processes within your body. If you’re low in vitamins that are needed for metabolism, brain processes, and other functions, you can end up with constant mental and physical fatigue.
Here are some of the best nutrients, minerals, and vitamins to increase low energy, boosting cognition while raising your physical energy levels. You can find them in many foods, or take natural vitamin supplements to ensure that you’re getting enough in your diet.
Vitamin B12 can help increase low energy naturally, due to its effects on both metabolism and brain function. The average recommended daily intake for adults is around 2 micrograms per day. However, taking much higher doses won’t produce negative effects, and may even have a mild energy boosting effect.
Most people get vitamin B12 from meat, eggs, and dairy products, but if you’re vegan, you could be at risk for vitamin B12 deficiency. For this reason, vitamin supplements may be a good idea. Fortified whole grains and fortified soy products, which have added vitamins and minerals, can also provide a source of vitamin B12.
Getting enough vitamin B6 can increase energy naturally by boosting your metabolism, helping your body convert the food you eat into the energy you need. This vitamin helps convert carbohydrates and proteins into fats.
Vitamin B6 is also involved in your nervous system, where it’s needed for neurotransmitter synthesis– giving it an effect on your mood, due to its role in your brain’s levels of serotonin, norepinephrine, dopamine, and other chemicals that affect mood.
You can take natural vitamin B6 supplements, or obtain it from a variety of healthy foods. Foods rich in vitamin B6 include rice, pistachios, and fish.
If you’re always feeling low on energy, taking some extra iron can help you increase energy naturally. Iron deficiency is actually very common, and it’s associated with decreased energy and increased daytime fatigue. You can also find iron in lean red meats, sunflower seeds, nuts, whole grains, and leafy vegetables.
L-carnitine is a natural supplement found mostly in red meat. L-carnitine helps naturally increase your energy level, especially mental energy. It helps increase the secretion of noradrenaline and serotonin, as well as boosting muscle metabolism.
Biotin, sometimes known as vitamin B7, is present in fish, eggs, poultry, whole grains, beans, and many other foods. Biotin is important for energy production by the body’s metabolism, as it helps break down fats and carbohydrates.
10 Effective Herbal Remedies to Increase Low Energy
Along with sleep and good nutrition, there are quite a few herbal remedies and supplements that can help naturally increase low energy, helping boost your wakefulness, alertness, and mental concentration. Many herbs from around the world have stimulating or adaptogenic properties, helping guard against fatigue, stress, and other problems. Here are ten of the best natural herbs for boosting your energy levels.
Ginkgo (Ginkgo biloba) is one of Asia’s oldest medicinal herbs, as well as the last member of one of the oldest families of plants on Earth. Ginkgo has been used for centuries to help increase energy naturally, by helping improve blood flow to the brain. People who use ginkgo often report improvements in their memory and cognition, effects which have been scientifically investigated to help with age-related cognitive decline. Ginkgo is often incorporated into natural herbal supplements and herbal teas that are designed to increase energy levels or promote mental clarity.
Ginseng (Panax sp.) are a group of closely related plants whose roots are used as natural herbal energy boosters. Ginseng contains a group of natural phytochemicals called “ginsenocides,” whose molecular structure resembles that of some human hormones. Because of these similarities, ginseng can help regulate hormone activity and nervous system processes to counteract stress and fatigue.
Green tea (Camellia sinensis) is a key component in many natural teas to increase low energy. It contains just the right amount of naturally occurring caffeine, helping give you a natural energy boost without a crash later on. Green tea is also rich in antioxidants, helping protect your cells from the effects of stress.
Like green tea, the Amazonian plant guarana (Paullina cupana) has a long history of use as a gentle stimulant. Guarana contains guaranine, a natural form of caffeine that can help add an extra boost to herbal teas for energy.
Yohimbe (Pausinystalia yohimbe) is an African tree whose bark contains a potent central nervous system stimulant. Herbal teas to increase low energy that contain yohimbe can help boost mental and physical energy levels, and are popular among people who are physically active.
Cayenne Pepper (Capsaicin)
Cayenne peppers contain a significant amount of capsaicin, a chemical that produces its spicy flavor. Capsaicin has gained interest as a component in herbal supplements to increase energy, especially for people who are interested in losing weight. Capsaicin has been shown to increase energy production and heat expenditure.
Yerba mate is an herbal tea for energy that’s commonly used throughout South America for its anti-fatigue effects. Teas and natural supplements that incorporate yerba mate can help increase mental and physical energy.
Maca root is a South American culinary plant that’s used in native herbal medicine to increase low energy and libido. This nutritious root, available in powdered form, can be used in food or made into herbal teas.
Rhodiola root (Rhodiola rosea) is an adaptogenic herb. It’s thought to help increase low energy by protecting the body’s cells against the negative effects of stress. Its effects have been found to be both mentally stimulating and emotionally calming, making it a great way to boost your energy levels without feeling anxious or jittery.
Siberian ginseng (Eleutherococcus senticosus) isn’t directly related to Panax ginseng, but it’s a similar adaptogenic herb that’s often used as a natural remedy to increase energy. People who use Siberian ginseng often report improved memory, faster cognition, and increased energy levels.
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