Everyone wants more energy and with a little knowledge and desire, you can have more of it! Let's look at the ways you can start boosting your energy and improve your daily life. 

Eat Food for Fuel

Choosing foods with a low glycemic index may help you avoid the crash that usually follows a “heavy” meal or eating a meal full of quickly absorbed sugars or refined starches such as white potatoes, pastas, flour tortillas and breads. Instead opt for nutrient dense meals filled with whole grains, vegetables, leafy greens, nuts, and seeds to boost your energy. Can't ditch the carb cravings just yet? Try gluten-free pasta, flour, and bread alternatives.

Eating raw foods may also boost your energy even further than their cooked counterparts. Food that is more “alive”, as in its raw form, tend to have higher values of nutrients and minerals making it more nutrient dense, thus providing your body with more of what it needs to function at optimal levels. Some swear by the “Raw till noon” or “Raw till four” movements, as the morning is when most people need more energy to get their day started. 

The choice to eat raw can provide your body more natural energy to get your day started. I personally have been doing “raw till noon” for almost a year and have definitely noticed a boost in my morning energy levels. Since doing “raw till noon”, I find that its easier and easier to also do “raw till four” as well, opting for a nutrient dense rainbow salad for lunch with freshly squeezed citrus for “dressing” (this also reduces your sugar intake which is often hidden in bottled dressings that can be responsible for afternoon sugar crashes). 

Try Spirulina

Spirulina is a natural supplement and has a positive effect on energy levels. It is a nutrient powerhouse and a superfood, it is a dark green algae from non-contaminated freshwater sources that gets plenty of sunlight. It is particularly valuable in boosting energy of pregnant women, elderly, and menstruating women as it is iron-rich, promoting the circulation of oxygen and production of hemoglobin, which binds to red blood cells. Iron deficiency causes the heart to work harder to circulate oxygenated blood which results in fatigue. Spirulina’s high antioxidant concentration also helps to curb oxidative stress within the body and restores energy by way of the digestive track. 

You can buy Spirulina in powder and pill form in most health food stores. Add the powder to green smoothies, drink it with water or add to gluten-free pancake batter.

Control Stress

Emotions brought on by stress, whether at work or in your personal life, consume huge amounts of energy. Talking with a friend or loved one, utilizing the PowerUp Discord community for support, or seeing a professional therapist may help lighten your stress and thus improve your energy levels. 

Other ways to control stress, and help you manage stress more effectively, include meditation, working out or practicing yoga and/or Tai Chi. Getting ahead of your stress before it starts, can make a world of difference in how you handle stress when it occurs - and it undoubtedly will occur.

Exercise Regularly

People who move regularly, naturally have more energy. The reason? Exercising causes your body to release epinephrine and norepinephrine, these are stress hormones that in modest amounts can make you feel energized. A morning workout or a brisk walk after lunch can help you boost your energy during the day. 

Exercising will also almost guarantee you sleep more soundly and get a good night’s rest. If you suffer from insomnia, working out daily for at least 30 minutes may greatly reduce your nights of staring at the ceiling at 2 am. 

Reduce Eye Strain

Looking at electronic screens for long periods of time can cause eye strain and fatigue which can make you feel tired. Try taking regular breaks, looking at someone off in the distance. 

For streamers, this can sometimes be difficult to balance and investing in a pair of gaming glasses such as HyperX Eyewear can offer blue light protection to keep your energy up, and your eyes in good shape.

Lighten your Load

Overworking yourself is the number one cause of fatigue. This can include professional work, family, and social obligations. Be aware of what is important to you, and what tasks you need to do, and evaluate where you are being spread too thin. Making to-do lists for those “must do” activities can help you be more efficient with your time. Still feeling overworked? Ask for extra help from colleagues, friends or relatives. Removing unnecessary obligations and reducing your commitments can further boost your energy.

Drink Plenty of Water

If your body is short on fluids and becoming dehydrated, one of the first symptoms is fatigue. To reduce your chances of fatigue, drink plenty of water throughout the day. Avoid sports drinks as they can often have more than a day’s recommended value of sugar which can cause that notorious “sugar crash” we are all too acquainted with. Also be weary of "sugar-free" labels, check the nutrition label for sugar alternatives, as they can have the same negative effects as sugar.

Limit Alcohol

The sedative effect of alcohol is strongest midday so to avoid the slump, don’t have cocktails with lunch and if you want more energy at night, skip happy hour. If you are going to drink, do so in moderation and only when you don’t mind having less energy. 

Try Tea & Avoid Stimulants

Stimulants such as coffee and nicotine from cigarettes or vaping, speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with being awake. This can make it difficult to achieve a good night’s rest, thus causing you to have less energy the following day. Avoid stimulants after 2 pm for the best nights rest and remember, even decaffeinated coffee still has trace amounts of caffeine. 

Try herbal teas in the afternoon or evening instead. Some herbal teas will also improve your sleep and may help you fall asleep more quickly such as chamomile. 

Skip the Afternoon Nap

While it may sound odd, avoiding the desire for an afternoon nap may boost your energy. Taking naps during the day, especially if they are longer than 15 minutes, can zap your energy levels for the rest of the day. It will also reduce your quality of sleep at night, making it harder to get to sleep at a reasonable hour. You may find napping disruptive to your sleep schedule, causing your body to depend on naps to get through the day and reducing overall energy.

About the Author

RedLace is a health advocate studying plant-based nutrition & wellness who is a Content Creator, Live Streamer & Gamer. Founder & Team Leader for PowerUp Health.

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