5 Natural Ways to Boost Energy Levels

Angela Gioffre Nutritionist with 25 years of experience.

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When we talk about energy, we are referring to a feeling of vitality, life force, and ease.  We all aspire to being in an emotionally balanced state where we feel like moving, engaging with the world around us, and more importantly, feeling able to.

For many of us, the opposite is true; we walk around feeling fatigued, battling low energy, often reaching for a quick energy fix in the form of simple sugars or caffeine.

While these quick fixes work in the short term, in the long term, they leave us feeling depleted. Among the many factors affecting our energy levels, sleep deprivation and diet top the list, with blood glucose spikes being one of the leading causes. Luckily, there are many natural ways to boost energy levels that you can implement from today!

Balance Blood Glucose

Blood sugar fluctuations wreak havoc on our energy levels, so we need to maintain steady energy levels by eating balanced meals and snacks—a mix of complex carbohydrates, proteins, and fats, including lots of fibre-rich foods like whole grains, legumes, fruits, and vegetables that stabilize blood sugar and prevent energy dips.

Boost Your Gut Health

Your gut is home to trillions of microorganisms collectively known as the microbiome. A diverse and balanced microbiome is essential for optimal digestion, immune function, and energy metabolism. Imbalances in the microbiome, such as an overgrowth of harmful bacteria or yeast, can lead to inflammation, nutrient deficiencies, and impaired energy production. You can promote better gut health by eating a diverse, nutrient-rich diet rich in whole foods, fibre, and fermented foods.

Stay Hydrated

We’ve said it time and time again, but it’s SO important to make sure you stay hydrated. Hydration is the single most important nutrient we require, and it’s needed for every process in the body, including energy production. If you have issues drinking plain water try adding some fruit to your water like different slices of citrus or berries, or drink more herbal teas. The rule of thumb for hydration is 1 litre for every 25kg of body weight.

Focus On Sleep

Quality sleep is essential for well-being. Even partial sleep deprivation will increase blood sugar levels, so it’s imperative to aim to get 7-9 hours of sleep per night. If you struggle to switch off in the evening, use stress management techniques like mindfulness meditation, deep breathing, yoga and spending more time in nature, or try taking Ashwagandha to reduce stress levels. Refresh your bedtime routine and make time to wind down properly; read a good book, switch off digital devices after 7pm, make sure there is fresh air circulating in your room before sleep. Reishi is also a great mushroom to take to help the body and mind prepare for rest.

Try Adaptogens

Adaptogens are a class of mushrooms and herbs that help the body adapt to stress, support adrenal function, improve stamina, and enhance mental clarity without the jittery side effects of caffeine. Some popular adaptogens include rhodiola, ginseng, ashwagandha, and cordyceps.