Top Natural Ways to Boost Energy Now

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A stressful lifestyle, prolonged working hours and less sleep are just some aspects of our frantic lifestyles that can make us feel tired and run down. At some point during the day, most of us get a slump in energy that can make us feel less productive and ready to take a nap. This however doesn’t have to be the case. There are plenty of natural ways to boost energy that can help you keep your energy levels constant and stable throughout the day.

There are many factors that can determine your energy levels throughout the day, notably how much sleep you’ve had, the type and quantity of food you eat and how your body burns these foods. Even though all foods technically give us energy, some are much better than others in helping us maintain our focus, productivity and alertness.

We often reach for the caffeine to give us that energy boost we need to get through the day and while coffee is a good option, there are many other natural ways to boost energy out there that could help you out of that slump.

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woman doing yoga in a wooden cabin by the sea- mindful morning routine

TOP ALL NATURAL ENERGY BOOSTERS:

MATCHA TEA

Matcha is the concentrated, powder form of Japanese green tea which has many health benefits.
Green tea, like coffee, also has caffeine which works the same way on the body and brain just in smaller qualities.

Green tea also contains L- theanine which actually changes the effects of caffeine in the body making you much less jittery and helps you to avoid that post-coffee slump in energy.

Matcha also contains several antioxidants which help with overall health by fighting free radicals in the body that contribute to damaged cells and disease.

I love this Match Green Tea Powder by PureChimp– it’s ceremonial grade, pesticide-free and comes in sustainable packaging. Check it out on Amazon here.

GINSENG

One of the most popular herbal remedies in the world, ginseng is a root a little like ginger. Its traditionally been used for a number of medical conditions and is linked to regulating blood sugar and even treating cancer and heart disease.

While much scientific evidence on the benefits of ginseng in this field are still lacking, ginseng is a proven all natural energy booster. It can also increase focus and concentration and learning in the short-term. The components in ginseng have also shown promising results when it comes to fighting fatigue and increasing energy production in cells.

Ginseng is available in many different forms from capsules through to teas. When I’m low on energy I prefer to take it in capsule form simply due to their ease. Get your full potency ginseng here.

BANANAS

When it comes to all natural sources of energy, there’s probably nothing better than bananas. They are also one of the most complete foods around offering complex carbohydrates, potassium and Vitamin B6 which all contribute to boosting energy levels.

Bananas also contain tyrosine, an amino acid which helps the brain produce norepinephrine which, when activated can help to improve concentration, focus and alertness.

The natural sugars and carbohydrates in bananas are low glycemic, ensuring that energy levels don’t spike and later fall. Vitamin B6, found in bananas can also help with energy level and cognitive function not to mention that bananas have also been linked to stabilising mood and increase athletic performance.

BROWN RICE

While you probably won’t be reaching for the brown rice as a mid-afternoon snack, adding a portion of brown rice to your lunch might make a dramatic change to your energy levels in the afternoon.

Brown rice is full of complex carbohydrates which the body turns into sugars and uses for energy. Unlike other simple carbs like white bread and potatoes, brown rice has high fibre content and a low glycemic index meaning it will help keep you fuller for longer while releasing energy slowing over a longer period of time and maintain blood sugar levels in the body.

ASHWAGANDHA

Ashwagandha is an evergreen shrub which comes from the same family as ginseng. It’s been used in Ayurvedic medicine for centuries and is known for its adaptogenic and rejuvenating properties and it’s also one of the best all natural energy boosters available. It also helps to support the body by easing digestion, sleeplessness and stress while also boosting energy and the libido.

Ashwagandha provides and supports energy levels in a different way to caffeine so if you have a caffeine sensitivity or you get jittery after too many coffees I’d definitely recommend trying an Ashwagandha supplement. Apart from naturally boosting energy, this amazing Indian ginseng can also help to reduce stress, promote sleep and effectively help to deal with anxiety.

NUTS

An easy and widely available snack, nuts can be great when it comes to increasing energy levels throughout the day. They are packed with carbohydrates, protein, fibre and healthy fats making them rich in calories and therefore energy.

Walnuts are high in Omega 3s and one in particular which the body uses for energy (alpha-linolenic acid). The high fibre content in nuts means they take longer to digest, releasing energy over time. Nuts are also rich in magnesium, calcium and phosphorus which also help to support high levels of energy and alertness through the day.

A great way to enjoy nuts are through a mixed nuts trail mix or even as nut butter. My favourites are this peanut butter (Palm oil and GMO-free) and this almond butter.

MACA

Another recent popular ‘superfood’, Maca is a root originating from the Andes regions of Peru. Maca has gained more and more popularity recently in the West especially with wellness enthusiasts and athletes looking to increase energy, performance and gain muscle. Maca, however, is very different from many other ‘energy boosters’ on the market.

Firstly maca is extremely rich in nutrients with a high amount of proteins, fibre, amino acids, iron, magnesium, copper, zinc, potassium, calcium as well as Vitamins A, B1,2,3 and Vitamins C and D. It’s also an adaptogen meaning it increases the body’s resistance to disease and disturbances in cells. It contains no caffeine or any synthetic energy enhancers.

I’ve personally taken a maca supplement every day for years and it has definitely helped me with my energy levels over the years. Now, if I don’t take it or miss a day I can really feel a slump in my energy.

After trying many different brands of maca over the years, I’ve now stuck with The Maca Team for their quality and dedication to the farmers they source it from in Peru. Get their black maca powder here.

COFFEE

Coffee is probably the first of these all natural energy boosters that you might think of when looking for a little pick-me-up.

Coffee is full of caffeine which, when absorbed into the bloodstream stimulates the production of epinephrine- a hormone that stimulates the brain and body making you feel more energised and awake.

Coffee is completely natural, however, it’s probably not healthy to consume too many cups a day- in fact, 400mg of caffeine ( 4 cups) should be your daily limit so one or two cups should provide you with a great energy boost both in the morning and during the day.

pouring milk into a coffee all natural energy booster

WATER & STAYING HYDRATED

Probably one of the things that many of us take for granted is how important water and hydration are for our bodies and energy levels. Studies show that dehydration considerably lowers athletic performance and also concentration and alertness.

Drinking water also flushes out toxins and waste from the body so the more you drink the better. When it comes to brain function, dehydration actually decreases your ability to think clearly and can lead to frequent headaches. Having enough water in your system, or making sure to drink at least 2 litres (67 fl oz) a day can stop dehydration-induced lethargy and instead make you feel energised and ready for anything.

Alex Wieteska

Alex Wieteska is a travel expert, writer, and photographer who has explored over 50 countries and lived long-term in four. As the founder of Roam & Thrive, Alex is renowned for uncovering the world’s most coveted destinations, chic eateries, and unique accommodations. Her curated travel guides inspire thousands daily to embrace conscious luxury and mindful travel. Alex visits every destination she writes about, personally handpicking each recommendation. Specializing in luxury travel and wellness, Alex’s words have been featured in numerous publications and her photographs published online and in editorial books. She currently resides in Puglia, Italy. Find out more about me