11 Natural Energy Boosters for an Energised Lifestyle

Welcome to the world of natural energy boosters! We're here to help you explore the benefits of maintaining balanced energy levels for your overall health and wellbeing. This isn't just about feeling alert — it’s about caring for your body and mind, boosting vitality in the long-term.

In our day-to-day lives, energy levels can make a huge difference in productivity, mood and overall zest. They play a key role in mental health and physical activity and can be influenced by numerous factors, including diet quality.

What Factors Affect Our Energy Levels?

So, what influences our energy levels? Picture this: You wake up in the morning feeling well-rested, only to find your energy dwindling by mid-afternoon. Sounds familiar, doesn’t it? 

This can be a result of various factors, from sleep quality to hydration and blood sugar levels.

Sleep Quality

Sleep quality directly impacts your energy levels. During those precious hours of shut-eye, our bodies restore and replenish, preparing us for the day ahead. Poor sleep can lead to feelings of tiredness and low energy, no matter how many cups of coffee you consume.

Adequate Hydration

Let's talk about hydration. Our bodies need enough water to function optimally. Dehydration can cause fatigue and decreased concentration. So, make sure to drink water throughout the day. 

But remember, hydration isn’t just about water — it also includes the fluids we gain from foods and other beverages.

Maintaining Stable Blood Sugar Levels

Balanced blood sugar levels play a crucial role in maintaining steady energy. When blood sugar levels fluctuate, we can experience energy peaks and crashes. A diet rich in whole foods helps maintain stable blood sugar levels, preventing sudden dips in energy — such as the mid-afternoon slump.

Maintaining stable energy levels is more manageable than it might seem. With the right support and a little knowledge about how our bodies work, we can enhance our energy in nourishing, sustainable ways.

11 Natural Ways To Support Energy Levels

Embracing natural ways to support and sustain your energy levels throughout the day can help you maintain vitality and stay focused, allowing you to tackle any task with enthusiasm and vigour.

1. Healthy Fats

Healthy fats such as avocados, nuts, and fatty acids found in food like salmon can aid your body in maintaining stable energy levels. How so? They provide a slow, steady energy source, unlike simple carbohydrates that can lead to spikes and crashes in energy. 

Avocado toast or a salmon salad are fantastic examples of meals that can provide you with these beneficial, healthy fats.

2. Whole Carbohydrates

Whole carbs found in foods like brown rice and sweet potatoes are delicious and aid in maintaining energy levels. These carbohydrates are broken down into glucose, which your body uses for energy. 

Furthermore, they are digested more slowly than processed carbs, providing a steady source of sustained energy.

Quality sleep is essential for feeling energised. During sleep, your body restores and regenerates, preparing you for the day ahead. Prioritising good sleep hygiene can help support your natural energy levels.

3. Protein 

Protein is a vital part of our diet and can help maintain energy levels. When you consume protein, your body breaks it down into amino acids. These amino acids are used in various bodily functions, including generating energy. 

A variety of food sources can provide protein, from animal-based ones such as eggs and lean meats to plant-based sources like lentils, chickpeas, and tofu.

4. Fibrous Veggies

Fuel up on fibrous veggies like broccoli, Brussels sprouts, or sweet potatoes. These fibre-rich foods are fantastic for helping maintain energy levels. 

The fibre in these veggies slows down the rate at which your body breaks down and absorbs food. This results in a more gradual release of glucose into your bloodstream, which can provide a steady energy supply. 

Plus, they're packed with a variety of other essential nutrients that support your overall health and wellness. Remember, a colourful plate often equals a plate full of energy-supporting nutrients!

5. Drink Enough Water

Hydration is an often underestimated aspect of maintaining energy. When our bodies are dehydrated, it can result in feelings of fatigue and a decrease in concentration. 

Sufficient hydration doesn't just come from drinking water — it includes the fluids we gain from foods and other beverages as well.

6. Green or Black Tea

A delightful cup of green or black tea can provide hydration and a natural energy boost. These teas contain compounds that interact with your brain to support alertness and soothe fatigue. 

So the next time you're in need of an afternoon pick-me-up, why not brew yourself a cup of tea?

7. Physical Activity

Did you know engaging in regular physical activity can help maintain your energy levels? It might seem counterintuitive — exercise using up energy to give you more? 

It’s true! Physical activity aids in increasing your heart rate, which in turn supports oxygen flow to your brain and muscles. This can result in you feeling more energised and alert.

8. Manage Stress Levels

Managing stress is a crucial part of maintaining balanced energy levels. Chronic stress can take a toll on your body's resources, leaving you feeling drained and fatigued. 

When stressed, our bodies use more energy to combat the physical and emotional effects, which can lead to constant exhaustion.

Practices such as mindfulness, meditation, yoga, or simply taking a few minutes each day to relax and decompress can aid in stress management. These practices can help you achieve a calmer state of mind, reducing the energy demand from stress and thus supporting balanced energy levels. 

Remember, taking care of your mental health is essential to overall wellness and energy management.

9. Get Your Beauty Sleep

Quality sleep is not just a luxury — it's a fundamental part of maintaining optimal energy levels. 

During sleep, our bodies engage in essential restoration processes, repairing tissues, boosting immune function, and building bone and muscle. This downtime rejuvenates us physically, contributing to feelings of refreshment and vitality upon waking up.

Sleep also plays a pivotal role in maintaining our brain function. During those restful hours, our brains consolidate memory and rebuild mental energy. 

A good night's sleep supports not only your physical energy but your mental energy too. Sticking to a consistent sleep schedule can further aid in achieving better sleep quality and, consequently, natural energy during your waking hours.

10. B Vitamins

Certain vitamins, such as vitamin B12 and other B vitamins, are known to support the body's natural energy production. Foods abundant in these vitamins, like leafy greens and whole grains, can be a wonderful part of your diet.

11. Energising Minerals

Essential minerals like magnesium, potassium, iron, and iodine are integral to the body's natural energy production processes. 

Magnesium — found in foods like legumes, whole grains and chia seeds — participates in hundreds of biochemical reactions in our bodies, including energy production. Incorporating magnesium-rich foods into your diet can further support your body's existing processes.

Another energy-supporting mineral is potassium. In bananas and avocados, potassium plays a role in nerve function and muscle control. The iron found in foods like lentils and spinach is important for blood cell production, which aids in oxygen transport and energy efficiency.

An unsung energy hero and one of our favourites: Iodine. A vital mineral, Iodine supports cognitive function and metabolism, contributing to healthy energy levels. 

As always, when taking Iodine supplements, follow the recommended serving size and directions. We also recommend checking in with your doctor before adding a new supplement to your routine. If you have certain medical conditions, such as a thyroid condition or taking other medications, make sure any supplement you take is safe and beneficial for you.

The Bottom Line

In a nutshell, leading an energised lifestyle involves a holistic approach. A balanced diet can make a difference, whether hydrating with a cup of green tea, savouring fibrous veggies for sustained energy or partaking in invigorating physical activity. Another important aspect to consider is quality sleep and stress management in maintaining our energy equilibrium.

Remember, your journey towards an energised lifestyle is unique. It’s not just about maintaining alertness but thriving with energy that boosts your overall health and zest for life. Embrace this holistic approach, be kind to yourself, and nourish your body from the inside out.


Amino Acid: Benefits & Food Sources | Cleveland Clinic

Fight fatigue with fluids | Harvard Health

The impact of stress on body function: A review | PMC

Sleep and Cognition | PMC

Iodine | NIH