How To Boost Energy - 16 Proven Methods For Reducing TirednessWe've all worked with at least one person who seems to always have energy, no matter the time of day.
And let's face it, most of us would like to be like that person given the opportunity.
The effect this has on all aspects of your life could be huge - be more productive, happier and healthier.
With this in mind, we asked our team of productivity experts to come up with the best 17 actionable methods that you could try today to boost energy, split up into lifestyle, exercise and diet/nutrition tips.
Sometimes, boosting energy isn't enough. If you'd like to know which are the best vitamins, minerals and nutrients for memory and concentration, you can check out this article.
Table of Contents- How To Boost Energy Levels - Lifestyle
- Diet For Boosting Energy
- Herbal Supplements For Boosting Energy
How To Boost Energy Levels - LifestyleIn the following, we will discuss 17 different, but related, methods to boost your energy levels. Whilst you can try all these methods today - it may take some time for you to feel the benefits.
Therefore, we recommend that you try out multiple techniques to find what works well for you.
If you want a quick, short-term boost to energy whilst you are trying out these other methods, we recommend a nutritional and naturally-based supplement, such as BrainZyme.
1. Time managementThe first method to allow you to boost your energy levels is time management.
I can hear you thinking, "but how will time management lead to more energy?"
Time management becomes crucial as it gives you more time to take positive steps to increase energy. When trying to fit in a gym class or an extra hour of sleep to your regime, being able to manage your time effectively is crucial.
There are methods you can use to help improve your time management, such as the Pomodoro Technique.
These methods will help you to plan your time in the most effective and efficient way, thus allowing you to make time for boosting your energy.
Another simple but effective method for boosting your energy is to get enough sleep.
I know this sounds obvious - but it is so important it needs to be said.
What is often overlooked is the quality of sleep - switching off blue lights, minimising noises, using blackout blinds can all lead to higher sleep quality.
You could also try supplementing some magnesium, 5-HTP or melatonin.
If you are feeling tired throughout the day, try taking a 10-25 min nap which should re-energize you. Try and limit naps to this length though - any longer and you may wake up feeling even more tired.
When experiencing busy days, it is sometimes really easy to forget to drink water.
But, it can't be overstated just how amazing water is.
People often ask me what is my number one productivity tip, I always say drink more water.
Drinking water effects everything - your brain, your body, your skin and your mood.
However, being dehydrated, even mildly so, could impair your cognitive functioning, lower your energy levels and generally make you perform worse on physical and mental tasks.
Some people struggling to remember to drink use apps or notes at the desk to remind themselves.
Making sure you have water on you all day is definitely one of the easiest ways to allow yourself to feel energized.
If you drink sugary drinks (yes, even Coke Zero and other drinks like it count), stop straight away. The huge volume of sugar (or sweeteners) can seriously affect your blood sugar and energy levels, leading to less consistent energy levels throughout the day.
If you take one thing from this article, please let it be: switch out all drinks to water. You will definitely feel the benefit.
4. Work-life balance
We've all been there when work has gotten too stressful and there seems to be an impossible amount of work to get through.
It is common for people who experience this to shut down, and feel unmotivated, lethargic and yes, tired.
Therefore, making sure there is enough time to do the things you enjoy is crucial for consistent energy.
Take time out of your day to have a walk, listening to music.
Get out of the city on the weekend by going on a camping trip.
Whatever it is you enjoy doing, make sure you make time to do it.
Your body, brain, family and friends will thank you for it.
Exercise for boosting energy
5. Physical exercise
Exercise, in general, has been associated with improved memory and attention span as well as increased levels of hormones and neurotransmitters that make you feel more positive and energized.
These include dopamine, serotonin, and noradrenaline. At the same time, exercise serves as a stress buster, decreasing the symptoms associated with stress, anxiety, and depression.
Exercise can also flood your brain with endorphins, making you feel great.
You don't even need to exercise a lot to get the benefits.
Even if you aim for 30 minutes of moderate exercise a day (heart pumping fast, breaking into a sweat), this should have a huge impact on many areas of your life - not least your energy.
There are many ways you can squeeze this in, even if you think you're too busy.
Most people have an hour for their lunch each day - why not put some headphones in, pop on some music or a podcast (see work-life balance above) and go for a brisk walk for half an hour.
Not only will this aid your digestion, but also mean you are much more likely to be more energised for the rest of the afternoon.
6. Cardio exercises
Cardio refers to exercises that raise the heart rate. An increased heart rate will increase blood flow. This will allow more oxygen to be transported to the muscles.
As the video above showed, the brain will also enhance the growth of new blood vessels allowing for more oxygen supply (directly leads to greater cognition and energy).
In her TED talk on the brain-changing benefits of exercise, Wendy Suzuki explains how exercise affects the prefrontal cortex, responsible for decision-making and focus, and the hippocampus, where long-term memories are formed and retained.
Exercise will allow you to focus and maintain that attention for longer, while also improving long-term memory.
Moreover, physically feeling stronger will give you a sense of better energy.
Similarly, your reaction times will be faster and you may develop a higher resilience to stress.
Thus, exercising generally is a great energy and mood booster.
If you find going on walks or running boring, why not try to dance?
Dancing is great as it requires you to coordinate your actions, is fantastic exercise, and is very fun.
This could include anything from Zumba classes at the gym to Latin dancing classes.
8. Mild exercise
If you are struggling to make time for a gym session or a run, even mild exercise such as walking or riding the bike to work will have positive effects on your energy levels.
If you can't walk all the way to work, why not drive halfway and walk the rest?
Taking little steps like this can make such a difference.
A great way to complement physical exercise is meditation.
Meditation will decrease the beta waves and increase the alpha waves in the brain.
This will have the effect of making you feel more relaxed, calm, focussed and better able to deal with stress.
Meditation has also been associated with boosting mood and reducing anxiety through regular practice.
In any case, meditation is a great way of boosting your energy by making you feel calm, yet alert, and by allowing you to take a meaningful break.
If you'd like to learn more about how meditation can improve productivity, you can read one of our other articles here.
This state of intrinsically rewarding performance will boost your energy by allowing you to be efficient and productive whilst remaining calm and focussed.
You will not feel stressed or exhausted even though you are accomplishing work.
Inducing flow state can be hard, but there are steps you can take to improve your chances of inducing flow state.
Diet for boosting energy
11. Vitamins and mineralsEnsuring that you are obtaining all the essential vitamins and minerals is crucial for feeling energized.
Vitamins are involved in the body’s metabolism and that includes such functions as breaking down and releasing energy from foods as well as storing it.
B Vitamins have the most impact on energy - so if you are feeling tired, we recommend you try supplementing a good vitamin B complex.
Importantly, vitamins work in antagonistic pairs, so being deficient or supplementing one vitamin will affect the functioning of another.
As always, please check with your GP if you feel like you may be vitamin or mineral deficient before supplementing.
12. Balanced dietGenerally speaking, when enjoying a balanced diet including fresh fruit, vegetables, meat, fish and dairy products, you should feel more energized than when consuming fast food or processed meals.
Eating high-quantity of carbohydrates and fat can fuel up the body - but you should always balance this with other food for best effects.
Nowadays, many people choose alternate diets such as vegetarian or vegan diets. That does not have to be problematic at all.
However, when cutting out on foods for whatever reason, make sure to speak to your GP or another health professional about the essential nutrients you may be missing out on where to find them in other foods.
13. Ketogenic diet
This is a metabolic state that sets in when your body produces ketones to fuel itself, rather than glucose. Ketosis can be induced by not eating anything with sugar in it and eating lots of carbohydrates.
This diet has also been associated with making you feel more energized overall, and have a more consistent energy level.
Herbal supplements for boosting energy
14. L-theanineL-theanine is found in matcha green tea powder. L-theanine works by increasing the levels of GABA, serotonin, and dopamine.
These neurotransmitters have multiple functions and effects on brain and body, including feeling relaxed, yet alert and concentrated. L-theanine has also been associated with the effect of enhancing alpha waves (similar to meditation) in the brain.
Feeling calm and focused will allow you to be productive and feel energized throughout the day.
15. Adaptogenic herbsAdaptogenic herbs include for example ginseng, holy basil, and liquorice.
These herbs have been associated with reduced tiredness and stress, thus making us feel more energized.
They have also been associated with enhanced mental performance and cognitive abilities.
These herbs are readily available as supplements as well as fresh herbs. It is definitely worth trying these out and finding out if and how you would like to incorporate them into your diet.
16. Don’t rely on caffeineThe compound of coffee that has that energizing effect on us is caffeine.
Once consumed, caffeine binds to adenosine receptors in the brain preventing the attachment of adenosine molecules.
When adenosine molecules attach to the receptors, they slow down the nervous system before sleep.
Caffeine, therefore, interferes with the natural regulation of adenosine, making us more alert and less tired.
However, consuming too much caffeine is associated with side effects.
Maybe you’ll have experienced having a migraine or feeling jittery after consuming coffee.
Insomnia is another obvious side-effect as it relates to the adenosine molecules that are prevented from binding to the adenosine receptors, reducing fatigue.
As with most other substances, consuming too much can have a severe impact on health and coffee does not actually provide the body with energy.
It is worth checking out coffee alternatives, for alternative substances you could take for short-term tiredness relief, such as BrainZyme
Our recommended energy booster is BrainZyme®. Not only has it been scientifically proven to improve energy, but it also helps with concentration, focus, and mental performance.
It doesn't come with any nasty-side effects, doesn't crash like coffee does and is made from naturally-sourced, vegan ingredients.
Energy Boosting SupplementIt is our belief that BrainZyme® is the best energy boosting supplement currently on the market anywhere in the world.
Watch: Reasons to Choose BrainZyme®.There are four main reasons why we think this. BrainZyme is: effective, safe, legal and great value for money.
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- Only uses naturally-sourced and vegan ingredients that have had a long history of scientific study.
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BrainZyme is Completely Legal
- All of BrainZyme's products are completely legal around the world.
- Completely safe for competitors. BrainZyme offers Informed Sport batch testing (the most intense lab testing available anywhere in the world: guaranteed 100% safe for high-performance World Anti-Doping Agency use).
BrainZyme is Great Value for Money
- Starting at 33p per capsule - much cheaper and more effective than a daily cup of coffee, other supplements or pharmaceutical study drugs.
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- 100% satisfaction guarantee - if you are not happy with BrainZyme for whatever reason, you can return them to us for a full refund.
- Understanding L-theanine: Sleep better at night, feel relaxed and alert during the day. (2017, July 11). Retrieved 4 March 2019, from https://thesleepdoctor.com/2017/07/11/understanding-l-theanine-sleep-better-night-feel-relaxed-alert-day/
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- Riebl, S. K., & Davy, B. M. (2013). The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSM’s Health & Fitness Journal, 17(6), 21–28. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207053/
- Services, D. of H. & H. (n.d.). Vitamin B. Retrieved 3 March 2019, from https://www.betterhealth.vic.gov.au:443/health/healthyliving/vitamin-b
- Why Is Drinking Water Important? 6 Reasons to Stay Hydrated. (2018, December 21). Retrieved 4 March 2019, from https://universityhealthnews.com/daily/nutrition/why-is-drinking-water-important-6-reasons-to-stay-hydrated/