Give Supplements / Nutraceuticals A Try
There are a variety of supplements and nutraceuticals that may help to boost your energy levels and reduce fatigue. While there is certainly no magic-bullet to stop chronic fatigue, a combination of lifestyle changes, healthy eating, and dietary supplements is inevitably beneficial and is certainly worth exploring.
1. Supplements that boost dopamine levels
These are products that help to increase the activity of neurotransmitters or reduce their metabolism, thus improving the levels of dopamine or serotonin in your brain. Dopamine and serotonin help to support a healthy mood as well as to improve your energy levels. Examples include supplements like L-Tyrosine, Phenylethylamine and CDP-Choline .
2. Nutraceuticals that improve energy levels on a cellular level
These are supplements that work more systemically, improving energy production on a cellular level, throughout your body. Examples include powerful antioxidants like Quercetin, Rutin, or SAL-Glutathione, which destroy harmful free radicals that may interfere with your bodys energy production. Another example is Inositol Trispyrophosphate , which improves the ability of hemoglobin to deliver oxygen to your muscles and tissues.
3. Natural immune-supporting products
4. Adaptogens to beat fatigue
Other Natural Ways To Beat Fatigue
Making some other lifestyle changes can also increase energy levels throughout the day.
For example, the American Council on Exercise suggest that regular exercise can prevent fatigue. A person should aim to exercise on 3â5 days per week.
Also, the National Sleep Foundation explain that a good nightâs sleep helps the body with:
- regulating temperature
- keeping the immune system strong
- regulating hormone levels
These benefits can help maintain energy levels throughout the day.
Managing stress is another way to fight fatigue. Over time, chronic stress can cause symptoms such as tiredness and exhaustion. There are many things a person can try to reduce their stress levels, including meditation and exercise.
Lose Weight To Gain Energy
If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you’ll feel much more energetic.
Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise.
Many people don’t get the sleep they need to stay alert through the day.
The website of the Royal College of Psychiatrists has information on sleeping well.
Tips for sleeping well include:
- going to bed and getting up in the morning at the same time every day
- avoiding naps in the day
- taking time to relax before you go to bed
Read more about how to get a good night’s sleep.
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How To Get A Better Night’s Sleep
If you are experiencing sleep disturbances, improving your sleep habits may help. Strategies to try include the following:
Go to bed and wake up at the same time each day.
Avoid electronic devices at least two hours before bed, because the light from these devices may disturb your body’s natural sleep clock.
Sleep in a quiet, dark, cool space.
Avoid caffeine late in the day.
Get regular exercise.
Avoid alcohol before bed. Alcohol may help you fall asleep faster, but it generally results in more fragmented sleep, and sleep quality in people who are alcohol users tends to be worse.
However, if these strategies do not help, and the sleep problems you are experiencing are frequent and affect your daily life, it is time to visit your health care professional.
Are We Making The Right Choices In Foods To Fight Fatigue
The moment we feel low on energy or tired, we turn to caffeinated drinks or energy bars to perk up ourselves. A cup of coffee, a can of energy drink, a granola bar or some sugary snack looks so appealing when we are tired. But do these choices help? Doctors and nutritionists believe that they may provide initial energy high but soon the levels plummet, and we end up feeling more tired than before.
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Eat An Energizing Snack
Look for a healthy bite that combines protein with complex carbohydrates, such as a hard-boiled egg with whole wheat toast, cheese on multi-grain crackers, or an apple with peanut butter. Complex carbohydrates get digested more slowly, still giving you rapid energy by raising sugar, but not high enough to cause the rebound effect, says Dr. Teitelbaum. The protein then maintains blood sugar over several hours, making this an excellent combination for energy. Try these healthy snack ideas that also curb cravings. Also, try eating these high-energy foods to beat the afternoon slump.
Get Better Sleep For More Energy In The Morning: Natural Ways To Support Good Sleep
Its hard to keep your energy levels where they need to be if you cant sleep. That starts a type of vicious cycle, where you seem to feel tired all of the time because your circadian rhythm gets thrown out of whack. Thankfully, though, there are a lot of safe, effective methods you can try in an effort to get more quality shut-eye.
One thing to consider is to set your homes thermostat lower at night before you get to bed. If you tend to get warm while you try to sleep, try setting the thermostat to between 65 and 72 degrees if possible. Also, wear bedclothes made of breathable fabrics . That might also help you stay cool so you can sleep better.16
If you get up for a bathroom trip at night, keep a flashlight handy. Using the flashlight will be less of a visual disruption than turning on the bedroom or bathroom lights. If you find that it takes a few minutes to get back to sleep, dont stress about it. Thats normal.17
You might also want to think about sipping some chamomile tea right before bedtime. This incredible herb has a long history of being an effective sleep aid thousands of years of history, in fact. According to one study, new mothers who had this beverage before going to bed had fewer instances of sleep loss than those who didnt.18
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Whole Grains And Complex Carbohydrates
Most of us skip breakfast for a little bit of extra sleep or choose unhealthy options like bagels, doughnuts, or high-calorie snacks for sustenance. To have stable energy levels throughout the day, decide to eat an oatmeal breakfast or have whole grain options like whole-wheat pancakes, multigrain sandwiches or quinoa. These have a high amount of good quality carbohydrates that provide fuel to our brains and muscles, so they work efficiently and make great foods to fight fatigue.
Eating For Natural Energy: Curb Caffeine Intake Later In The Day
Do you tend to feel pretty good after waking up in the morning, only to find yourself fading in the early afternoon? Do you routinely enjoy a few cups of coffee as part of your morning routine? It appears that caffeine in coffee might actually contribute to feelings of tiredness.
But caffeine is supposed to be a stimulant, right? Well, it appears that coffee and sodas play a role in how your body processes a chemical known as adenosine. This chemical plays a major role in your sleep cycle. During the day, adenosine levels gradually bump up. As the day goes on and your levels continue to go up you might become drowsy.7
Caffeine does a number on your blood sugar levels.8 It also appears to block receptors in the brain that are designed to receive adenosine. It doesnt keep the chemical from being produced, it just keeps the brain from accepting the chemical. Adenosine continues to build up, waiting to bind to those receptors. That might be why you feel a crash, or slump, after the caffeine wears off.9
Eat These Foods To Help Boost Your Energy Levels
Eating right can go a long way toward helping you ward off fatigue. One food in particular, chia seeds, might be able to do just that. Chia seeds contain both omega-3 and omega-6 fatty acids.10 Not only have these fatty acids been shown to help keep you feeling alert, they might also help enhance the quality of your sleep.11,12
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Healthful Protein Slowly Digested Carbohydrates Fruit Or Vegetables Serve Up Best Morning Mix
As you sleep, your body is hard at work digesting yesterday’s dinner. By the time you wake up, your body and brain are demanding fresh fuel. “Breaking the fast” is a key way to power up in the morning. Do it right and the benefits can last all day.
If you miss the day’s first meal, notes Dr. David S. Ludwig, a nutrition expert at Harvard-affiliated Children’s Hospital Boston, you may start off with an energy deficit and have to tap into your energy reserves.
What’s a good breakfast? One that delivers some healthful protein, some slowly digested carbohydrates, and some fruit or vegetables. A vegetable omelet with a slice of whole-grain toast qualifies, as does a bowl of high-fiber cereal topped with fresh fruit and reduced-fat or soy milk, along with a handful of almonds or walnuts.
Try these 4 tips for creating your own energy-boosting breakfast:
Ways Of Boosting Energy Levels And Reducing Fatigue
Having energy has never been as important as it is today with the rise of the online rat-race. Stress is at an all-time high in todays generation and both men and women experience it daily.
Balancing a career, a healthy lifestyle, kids, a family, and an online social media presence has become the norm for a large portion of the western world. Our body, however, is not designed to be in a constant state of stress and has not caught up to this new way of living.
For this reason, fatigue is something a lot of us experience. It causes us to feel unmotivated, tired, and left with no energy to pursue the things we love.
The goal of this article is to analyze the role that fatigue plays in our daily lives and our overall health and to underline the best ways to get our energy back ASAP.
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Coenzymes Q10 And Nadh
Essential to the bodys production of energy, the coenzymes Q10 and nicotinamide adenine dinucleotide have both been studied for their role in energy levels of those with long-term chronic fatigue syndrome. In one study a combination of CoQ10 and NADH supplementation was given to chronic fatigue sufferers for eight weeks. Following the eight-week period, the subjects were noted to have a significant improvement in their fatigue with no negative side effects reported.
Pump Up Your Playlist
You know the right tunes can invigorate your workout, but certain music can also boost your focus during everyday tasks. Research has shown that background music without lyrics may help workers focus, boosting happiness and productivity. Browse for stations that play instrumental pop, rock, romance, or country to see which ones your brain likes best. For more tips, check out these life-changing natural energy boosters.
Every product is independently selected by our editors. If you buy something through our links, we may earn an affiliate commission.
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Support Your Immune System
Chronic infections may be an underlying cause of chronic fatigue, but they are widely undiagnosed.
What to do: In addition to getting tested for underlying infections, consider blends of Siberian ginseng, samento, sarsaparilla, guaiacum, astragalus, resveratrol, and cats claw for their immune-strengthening properties.
Top 22 Healthy Foods That Fight Fatigue Naturally And Effectively
You can feel fatigued because of mental problems such as depression, anxiety, and stress. Even some certain medical conditions can also lead to a fatigue such as cancer, heart diseases, obesity, diabetes, etc. The main symptom of this condition is exhaustion, especially after a mental or physical activity. Some other symptoms include lack of motivation, dizziness, loss of appetite, lack of energy, headaches.
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Maintain A Healthy Weight And Diet
Say youre not skipping meals, but are you eating right? Do you have a healthy weight? Nutrient deficiency leads to fatigue. While unhealthy weight deprives your body from getting the sufficient energy it needs to perform your daily activities.
Start eating right and stay healthy to prevent your body from getting easily exhausted. You may also incorporate foods that have healthy fats, carbohydrates, and protein to meet up the right nutrients your body needs to perform at your peak.
Consider Your Dopamine Levels
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Moon Juice’s Mucuna powder contains L-dopa, a naturally occurring amino acid that transforms into dopamine in your brain. Dopamine is a neurotransmitter that allows for more dynamic functioning of the brain, and higher levels of dopamine have been linked to enhanced brain function, elevated mood and energy levels, and a more balanced nervous system. Jessica Rosen, a certified holistic health coach and the president of Raw Generation, confirms, “Healthy levels of dopamine are necessary in order to feel focused, energized, and motivated, so Mucuna pruriens may help you if you struggle with fatigue and staying on task.”
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Vitamin B12 And Folic Acid
Researchers have been exploring whether vitamin B12 injection or other means of supplementation, along with folic acid, can relieve CFS symptoms.
There is a biochemical theory as to how this may be of benefit: People with CFS show reduced methylation which plays a role in gene expression as well as regulation of many of the bodys systems, including detoxification, cardiovascular and the neurologic system. Vitamin B12 and folic acid both promote healthy methylation pathways.
A study of B12 injections in addition to oral folic acid supplementation found that some subjects with CFS responded well, while others had only a mild response. A better response was associated with more frequent injections, lack of use of opioids, and a certain genetic phenotype.
Another study looked at using B12 nasal drops as an alternative to injections in subjects with CFS. This study also found good response in two-thirds of the participants. The researchers demonstrated that those who had a better response had a higher blood level of B12 and were more physically active .
Exhausted 10 Ways To Boost Your Energy Levels
1. Vegetable Juice
Drinking fresh vegetable juice is a shock to your body in a good way! Losing the vegetable fiber during juicing makes them easier for your body to absorb and digest. And because less work is required for your body to reap the nutritional benefits, youll notice an increase in energy levels. Additionally, drinking your veggies helps provide important vitamins and minerals while also supplying energy to your cells.
If you feel an illness coming on, vegetable juice is also a good way to stop it in its tracks and keep energy up before it dips. Skip store-bought juices, which are often loaded with sugar, preservatives and other unpronounceable ingredients theyll leave you feeling worse and even more exhausted!
Make your own instead, or if you need ideas, try some of my favorite vegetable juice recipes.
2. Improve Sleep Quality
Cant sleep? Spending your nights tossing and turning can definitely make you feel exhausted the next day. While you sleep, your body is restoring and repairing the days damage. Squeezing in more sleep is one of the easiest methods for how to get energy in the morning.
If youre having trouble sleeping, try my list of natural sleep aids. Plus, here are some of my favorite tips:
3. Adaptogenic Herbs
Some of the best adaptogen herbs that have been shown to boost energy and combat low energy in females and males alike include: ashwagandha, rhodiola, holy basil and ginseng.
4. Reduce Carb Consumption
5. Eat Chia Seeds
7. B Vitamins
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Drink Plenty Of Water
Dehydration zaps energy and impairs physical performance. âOur research shows that dehydration makes it harder for athletes to complete a weight lifting workout,â says Dan Judelson, PhD, assistant professor of kinesiology at California State University at Fullerton. “Itâs reasonable to think that dehydration causes fatigue even for people who are just doing chores.”
Dehydration has also been shown to decrease alertness and concentration.
How to know if youâre drinking enough water?âUrine should be pale yellow or straw colored,â Judelson says. âIf itâs darker than that, you need to drink water.â
Keep Time With Your Body Clock
Some people get a burst of energy first thing in the morning. They’re often called morning larks. Night owls are people who are at their best at the end of the day.
These individual differences in daily energy patterns are determined by brain structure and genetics, so they can be tough to change. Instead, become aware of your own circadian rhythms. Then schedule demanding activities when your energy levels are typically at their peak.
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Always Give Yourself Enough Time To Sleep
Sleep helps your mind and body to recharge. So theres no wonder that every time you lack sleep, your body undergoes physical and mental fatigue.
No matter how busy you are, do your best to get enough sleep because youll have difficulty focusing if you are sleep deprived. And if youre having insomnia, there areeasy ways to help your body get a regular good nights sleep without the help of sleeping pills.