Boost Energy Naturally: 24 Must-Use Tips To Improve Energy


When it comes to feeling good and having energy, we all “want it.” Everyone wants to feel healthy, strong and energetic. Our bodies react differently, some have an easier time finding energy while others find it to be difficult.

Boost Energy Naturally

Today, we’re discussing 24 awesome ways to boost energy naturally. It doesn’t matter if you have trouble with energy, if you begin applying these 24 tips to your life, you’re going to feel stronger and have plenty of energy to burn.

  1. Make sure your energy loss isn’t “something medically treatable”

If you haven’t had a check-up in a while, it might be a good idea. Things like anemia (if you are a menstruating female, or hypothyroidism (“low thyroid”) are fairly common.

If you have seen a doctor and feel super-fatigued, have sleep issues and just plain feel “burned out” you might have what is called adrenal fatigue. This is entirely treatable but you need to find a practitioner (someone in my field) who is used to treating it.

  1. Avoid overuse of stimulants

Even taking sinus decongestant medications can stimulate your adrenal glands to over-produce cortisol, hence getting you into the “adrenal danger zone.” It takes more than about 4 daily caffeinated cups (too much!) of coffee to “do it’ usually, but only a few shots of “energy drinks”-really toxic   adrenal zappers.

And lastly, if you are on Ritalin or Adderall for ADHD you are at serious risk for “adrenal burnout” so see if there are more natural alternatives for you. I personally treat patients with a combination of Phosphatidyl serine and “GPC” or Alpha glycerol-phospho-choline.

  1. Don’t smoke!

Nicotine disrupts your sleep cycle as the least of the problems it causes.

  1. Don’t overuse alcohol

Many people use alcohol to get to sleep. Sure, you’ll “pass out” but you’ll have awakenings and your sleep will not be refreshing. Alcohol should be “cut off” a minimum of two hours prior to bedtime.

  1. Sleep!

If you are not getting a good, solid 7-8 hours of sleep each night, you are sleep-deprived. You need a good “sleep routine”, comfy surroundings, lose the T.V.  and tablet, and see if that helps. Without good, restorative sleep your energy will never be where it should be.

  1. Eat an anti-inflammatory diet

If you don’t know what this is you can just start by trying to eat “whole foods.” This means you will have more energy if you cut out fast foods, highly processed foods, sugar and “white foods” such as potatoes and white bread or white pasta, which your body treats the same as sugar.  Try not to get too “starving” as this zaps energy too. Many people do quite well with 5-6 small meals or 3 medium meals with 2 snacks daily.

  1. Add foods for energy boosting to your diet

Salmon is one of the top foods that give energy and is extremely healthy for you. Salmon can be pre-made and is especially healthy if poached. But always always go for wild caught as farmed is actually BAD for your health. Salmon is full of omega-3 fatty acids. These special fats improve memory and reduce depression, as well as giving you energy.

Hummus is a Mediterranean dip with only a few simple ingredients so it’s not a huge challenge to make. It’s just puréed garbanzo beans, sesame-based tahini, olive oil, and lemon juice and perhaps some diced garlic. All of these ingredients contribute nutrients for energy. The fiber and protein in the beans stabilize blood sugar, satisfy energy-zapping hunger, and boost energy.

Pistachios have a combination of protein, fiber, and heart-healthy monounsaturated fats that make them a healthy and energy-giving snack.

Almonds are super-snacks if eaten as raw and organic, non-GMO food items. They contain important nutrients like magnesium and B vitamins that help convert food to energy.

  1. Add energy boosting drinks

Healthy smoothies

Use whey protein concentrate (not isolate) and make sure it is without artificial sweeteners   or other toxic additives. Stevia is fine.  Put it in a blender with almond milk and frozen organic non- GMO berries-blend well. This is an amazing energy burst. Don’t use sugar or high-fructose juice or you’ll ruin the energy boost and health effects.

Yerba mate

If you are adventurous you might want to try this powerful herbal tea. It has 24 vitamins and minerals, 15 amino acids, 11 polyphenols and antioxidants too. Yerba mate is a great alternative to coffee for boosting energy levels naturally.

My favorite

I use my blender bottle and add filtered water, ice cubes and organic non GMO powders made from fruits and veggies. This is such a “hit” of anti-oxidants that energy levels amp right up nicely. Another way to do this and be “less lazy” than I am is to “juice”-quite a boost there too.

  1. Add energy boosting herbs

Herbs called “adrenal adaptogens” quiet down adrenal hormone levels and add to overall energy. Examples include herbs such as Siberian Ginseng, Ashwagandha,  Rhodiola,   Panax ginseng,  Astragalus and Reishi mushroom.

  1. Get rid of hidden inflammation

Just a word here because eating a perfectly anti-inflammatory diet isn’t all you need. Your weight needs to be normal and sometimes you also need anti-inflammatory supplements such as curcumin. This depends somewhat on your genetics.  Long standing chronic inflammation not only zaps energy, it increases your chances for many diseases.

  1. Get rid of oxidative stress

If you are not getting about 15 servings of fruits and/or vegetables (organic, non-GMO of course) per day, are under some stress, exposed to pollution or other toxins, you are amongst the vast majority of Americans who have insufficient blood levels of antioxidants=oxidative stress. This is easily fixable and if not fixed, has the same consequences as does unchecked chronic inflammation.

  1. Normalize your weight

Just a mention here without nagging-yes, being overweight does indeed increase chronic energy-draining inflammation. But it also is just plain “mechanically” tiring to be lugging around a metaphorical bag of potatoes or two, right?

  1. Get on a regular fitness regimen

If you have the energy to get started, then I promise you, this won’t drain you, it will energize you. Start by walking your dog or just by getting of your chair and doing 5 push-ups. Do squats while you are brushing your teeth. The more you MOVE, the better it is for your health and energy levels.

  1. Take care of a depressed mood

Depression is exhausting. Happy brain chemicals give you energy. Get un-depressed. Start by making a list of everything you have to be grateful for-there must be things! Adopt a dog if you don’t have one-and yes, this is my answer to many “things.”

  1. Deal with anxiety

Don’t “deal” by taking pharmaceuticals-they are addicting, brain-harming and ultimately energy-reducing. There are many techniques but you should start by simply listing what makes you anxious and discuss realistic solutions with a trusted friend.

  1. De-stress

Life is stressful. Work is stressful. You must put stress-reduction techniques into place from breathing   techniques to exercising to laughing. Laughter is the most under-rated form of stress reduction. Read those jokes people email you. Take   “adrenal support adaptogens” if your cortisol levels are up.

  1. Look at “good to yourself” as you can

It’s stressful to be always looking critically in the mirror at either your face or body or both. Get yourself looking as good as possible. Treat yourself to a “makeover”, go on that diet, get exercising…whatever it takes…and then learn to “leave it alone”….movie stars don’t even “look perfect” so why should you think you need to?

  1. Hydrate!

Many people are a bit dehydrated, which causes a loss of energy. Unless there is a kidney problem or a diuretic drug causing this issue, it usually happens because someone is consuming diuretic liquids such as coffee and soda all day, instead of water.

In addition, if that same person stops drinking cola, only to start drinking alcohol at night, they will continue the diuretic (fluid losing) effect. The solution is no mystery-cut down on caffeine and alcohol and drink healthy fluids such as water with lemon during the day. Your urine is clear when you are well-hydrated.

  1. Use vitamins known to increase energy

These energy upping vitamins include B-complex vitamins with a special shout-out to B12. Vitamin D, Co-Q 10  and glutathione also increase energy levels.

  1. Use other natural energy supplements

Perhaps the most useful and well known supplements for energy are acetyl-l-carnitine and ribose.

  1. Supplement mitochondrial age-related ATP loss

As we age, our cells of respiration called mitochondria make less ATP. ATP is what our cells and organs use for energy. We feel the decrease and are told “it’s normal because we’re older.” Mitochondrial energy replacement supplements” DO work.

  1. Keep your brain active and healthy

A healthy, active brain means you’ll have more physical energy. Brain health involves a healthy diet, exercise, brain-amping supplements and “getting out and doing” for your entire life.

  1. Surround yourself with a good support system

It has been demonstrated over and over that a good support system leads to less stress, less depression, improved sense of well-being, improved brain health, and an increase in energy.

  1. Balance your hormones if needed

If you have gone to your “regular doctor” and nothing has been found, and you have looked up “adrenal fatigue” and that just doesn’t sound like it’s the issue you might have a hormonal issue. This is when you really need to find someone in my specialty to help you, as there are too many doctors who claim to be hormone experts and quite frankly are not. If you are a male you might have “low T.” If you are a female, you might have low progesterone which can occur at any pre-menopausal age.

Richard Hale
Richard Hale is a published author and journalist covering a wide range of medical topics at AgeWell Solutions and other publications.