How to boost your energy naturally

1. Stock up on energy-boosting foods

Avoid overly processed food and make the switch to more nutrient-dense and balanced meals. Include complex carbohydrates, protein, and healthy fats. 

Complex carbohydrates

foods provide vitamins, minerals, and fiber that are important to the health of an individual and they are a sustained source of energy. 

• Whole-grain bread and pasta 
• Oatmeal 
• Chickpeas 
• Brown rice 
• Fruits and vegetables 

Protein

helps to repair and build muscles, and healthy fats, such as those found in nuts and seeds, provide energy, and help you feel full longer. 

• Eggs 
• Dairy 
• Lean meats 
• Chicken

Healthy fats 

• Avocados 
• Nuts 
• Olive oil 
• Fish 

2. Keep hydrated

Staying hydrated throughout the day is crucial for maintaining energy levels during exercise. Dehydration can lead to fatigue, changes in mood, and cramping, which can make it difficult to complete a workout and more so perform daily tasks. 

Research has found that being dehydrated by just2% can impair performance in tasks that require attention, psychomotor and immediate memory skills. So, try to swap out sodas or drinks high in sugar, or coffee with plain ol’ water throughout the day. 

3. Prioritize sleep

If you’re not seeing results at the gym, there’s a big chance you’renot getting enough sleep. Getting enough sleep and observing a proper sleep schedule is vital for overall health, including energy levels during exercise. 

Lack of sleep can lead to plenty ofnegative effects like fatigue, stress and hormonal imbalance, decreased performance, and increased risk of injury. Aim to go to bed earlier to improve your sleep quality and help avoid blood sugar spikes. And aim for at least 7-8 hours of sleep to ensure you are well-rested. 

4. Lower stress levels

Chronic stress can drain the body of energy, as the body's resources are directed towards managing stress rather than other functions. Moreover, stress is enough to throw off your overallgut microbiome and lead to gastrointestinal issues. 

Lower stress through movement or exercise, spending time outdoors, meditating, and spending time with loved ones. 

5. Exercise regularly

Exercise can make a real difference in your mood and energy levels as it increases your endorphin levels, boost heart health, and guarantees that you’ll sleep soundly. Exercise also increases blood flow and oxygen delivery to your muscles and tissueswhich can help them work more efficiently and reduce fatigue.