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How to Improve Your Energy Levels in 5 Simple Ways

By Alvaro Martinez
Posted On Jan 06, 2021
How to Improve Your Energy Levels in 5 Simple Ways

Since many people lead over-scheduled and stressful lifestyles, it’s common to find that many feel tired and drained. This affects us physically and emotionally, taking a toll on our immune system and making us more susceptible to illness, depression, and chronic conditions. The fatigue we experience on a daily basis might be rooted in lifestyle-related choices we take every day.

Below are 5 ways to change your lifestyle habits, boost your energy, and feel terrific naturally!


From work to relationships to bills, we are constantly surrounded by stress. The struggle to turn off the racing thoughts can take a toll on your physical and mental health. Stress has been closely linked to tiredness since it’s the result of anxiety which consumes a significant amount of energy, leaving you feeling exhausted both physically and mentally.

Finding ways that work for you to control and manage your stress can lead to many benefits, including keeping up your in energy levels. Whether it’s talking to a loved one, seeing a therapist, or listening to music, there are plenty of ways you can diffuse your stress. When you find the outlet that works for you, it will help you refocus your energy and feel invigorated.



Sometime during the work day, the feeling of sluggishness and tiredness takes over and it’s hard to shake off. And while exercising may not sound the most appealing when you’re low on energy, it’s a great body and mind stimulant to boost your energy levels. By engaging in any form of physical activity, whether it’s stretching or walking around the office, your body creates energy to sustain that activity by increasing circulation and oxygen.

In addition, exercise benefits your body in different ways. For examples, it almost guarantees that you’ll get a better night’s sleep. Regular exercise is also important since it helps reduce the risk of developing chronic diseases like heart disease, diabetes, and obesity.



When we feel fatigued, it’s easy to automatically reach for the sugary snack that is sure to provide that jolt of energy we desire. But as quickly as the sugar rush hits, we crash. That is because high-sugar foods cause blood sugar to rise quickly, commonly known as the blood sugar spike, for only a short amount of time and then going back down, making you feel sluggish.

That is why it’s important to be considerate of what we eat to not only give our body the necessary nutrients but also provide it with healthy ways to boost our energy levels. Here are some of the best foods to boost your energy levels the healthy way!

  • Almonds are a power snack since its full of magnesium and vitamin B which help convert food into energy. Stick to one serving (1 oz. or about 23 nuts) to keep calories in check.)
  • Popcorn is an all-fiber snack that’s a smarter pick than chips since its whole grains help prevent blood-sugar that happen after consuming refined or simple carbohydrates and is low on calories. We recommend popping your own kernels instead and seasoning them with herbs and spices!
  • Bananas are a great snack to boost your energy since they’re filled with fiber, vitamin B6, and potassium, all nutrients known to promote sustained energy and muscle function. Bananas are highly recommended as pre- or post-workout snacks too.
  • Oatmeal is highly recommended as part of your breakfast since its high-fiber content take so long to digest, providing energy that will power you through the entire morning. With stable blood-sugar levels, you’ll feel energized and focused without feeling the need to down another cup of coffee.



Although it may seem obvious that the lack of sleep causes fatigue, many of us underestimate the impact disrupted sleep or lack of can impact our energy levels and health overall. While sleep can easily get put in the back burner due to one being busy, it’s recommended for adults to aim for an average of 7 hours of sleep per night, but some people might require a little more or a little less.

If you have difficulty falling asleep, we recommend trying to relax and unwind before falling asleep by finding what relaxes you the most. Whether it be taking a bath, reading a book, or meditating to ease the stress, it’s helpful to practice these to sleep more soundly. We also recommend avoiding bright screens – such as phones, laptops, or tablets – before bed since they interfere with your natural body clock which leads to a state of alertness and poor sleep quality.



Since the average adult human body consists of approximately 50-60% water, it’s no secret that drinking water replenishes our energy. If your body is short of fluids, one of the first signs is a feeling of fatigue.

Throughout the day, it’s inevitable to lose water via urine or sweat. When you feel thirsty, your body is demanding water so it’s important to replenish your body to compensate for the loss of water and stay hydrated. The lack of water in the body can affect brain function, mood, productivity, and overall energy levels.