Avoid the mid-afternoon slump and learn about these long term ways to boost energy... naturally! These healthy swaps will help you kick the sugar rush while still feeling refreshed and invigorated.
As a busy mom of three, higher energy levels are something I'm always striving for.
And though sugary drinks and traditional donuts can give you an immediate boost, they also provide you with blood sugar spikes and lead to a big crash.
As a Certified Nutrition Coach, if your goal is to increase your energy consistently, you need to think long term.
Below are my five favorite ways to boost energy levels and keep them high throughout the day.
1. Focus On Fuel
The best way to stay bursting with energy all day long is to regulate your food intake! Ensuring you are using food as fuel will go a long way in keeping your energy levels high.
So, if you normally hit an afternoon slump, take a peek at your meals from lunch up. Were they filling? Are you not eating enough protein?
People tend to have energy crashes from either eating far too little food and messing with their blood sugar in general or far too little nourishing foods.
If you chow down on heavy or empty calories, you're not going to get very far.
The secret when it comes to staying energized from your food intake is: protein.
Learn more about how to increase your daily protein and watch your energy levels sky rocket.
Or, cut to the chase and grab the best high protein snack ideas and a meal plan that shows you how to get 100 grams of protein every day... without hating food.
2. Drink Water
Many people overlook drinking water when it comes to energy levels, but it’s a big one!
If you’re dehydrated (keeping in mind that if you notice your thirst, you’re already dehydrated) your body won’t really be up to focusing on your energy levels.
One of the reasons people forget about this crucial tip is because they think they are hydrated. A coffee in the morning and some juice before lunch though isn’t overly nourishing.
Focus on boosting your water intake (here are a few tips on increasing your water intake) and you can increase energy naturally.
Drinking more water helps both in the moment as well as on a daily basis. Aim to get 2L per day of straight water.
3. Move Your Body
Yes, physical activity can INCREASE energy (not just leave you in a sweaty puddle on the floor).
While regular workouts are great. If you’re feeling low in energy, just move.
A walk outside in the sun, some dynamic stretching in your office, or a 5-minute workout. All physical activity will help to boost your energy acutely.
4. Get Outside
If you need a super speedy energy hit, getting outside can help!
Breathing in fresh air and (ideally) sunshine can have a huge impact on your mood and energy. No need to stay out all day, but a brisk walk around the block can do wonders.
It's also been said that getting outside in the morning sunshine for just thirty minutes can bump op your energy levels for the remainder of the day!
Something to think about if you live in warmer climates.
5. Getting Enough Sleep
This is an area of overall health that no one wants to actively work on. While people will at least attempt to do more exercise and eat better, most people just accept or downright refuse to change their sleeping habits.
And yet, sleep plays a crucial role in your energy levels!
It’s during sleep that our body recovers, resets and grows. This is insanely important. And without this sleep our body uses hormones to tell us something is off.
These hormones can make our energy levels low, they make us crave more sugar etc.
The hard part about this is that your sleep should happen at specific times (10p-6am is where the most recovery happens) and yes, it shouldn’t be interrupted.
Obviously, the interrupted part is hard to do if you have kids- which is why there are a few other options for boosting energy below!
Caffeine To Increase Energy
On the days when you're struggling adding a bit of caffeine can help get the job done.
However, I urge you to give the other ways to boost energy levels a go first and to use excess caffeine as a last resort.
Below are a few of my favorite coffee-based recipes to sneak in some energy:
In addition to coffee, Matcha is another source of caffeine.
But even better than matcha green tea is a fun little product called Matchinga.
Matchinga is a combo of Matcha green tea and a fun little superfood called Moringa.
Moringa has long been touted for its powerful nutrition properties. This amazing superfood has even been said to lower blood sugar levels, reduce inflammation, lower cholesterol and boost antioxidant content.
It. Is. Potent. Below are a few of my favorite ways to use it and still love food:
- Energizing protein bars
- Matchinga macaroons
- Matcha banana smoothie
- Energizing chocolate chip cookies
Frequently Asked Questions About Increasing Energy
Much of the time, low energy levels is due to overall health and lifestyle factors like not enough movement, sleep, or nourishment. Focus on high quality foods to regulate blood sugar, bump up your water intake, and try to get outside for a walk early in the morning.
Fast, crave-worthy snacks that hit your protein goals (without tracking or extra cooking time).
Keeping energy levels high involves more than grabbing a cookie and a coffee each day.
Focusing on nutrient-dense foods, staying hydrated, and getting enough activity and sleep all play into your energy levels.
And if you do need a mini pick me up (let’s be honest, we all have those days!) opt for a health-boosting, nutrient-dense snacks for more energy.
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