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how to get more energy naturally: the 4 best ways

Sure, you can give yourself a quick fix of fast energy from a sugar-and-caffeine drink, but ultimately, you may up more exhausted than you were before. Instead, build more energy naturally with these healthy changes to your daily life.

“If only I had less energy, I could zone out during an important meeting at work.” Said. No. One. Ever.

The fact is, energy is something most of us want—and need—more of. Many people are swamped with the responsibilities of family, work, and other commitments, and the hectic pace of modern life zaps our energy and makes it more difficult to get a restful night of sleep. When drained, people often turn to things like energy drinks to get the boost they need. That’s okay from time to time, but when you’re using energy drinks and high sugar foods to keep yourself running on regular basis, it can have serious health consequences.

Fortunately, there are plenty of ways to get more energy naturally. Lifestyle changes, eating right and possibly using healthy supplements can increase your energy levels and make it easier for you do all the things you want. Instead of getting a quick jolt from an energy drink and/or junk food and then crashing into fatigue when your blood sugar plummets, you can have sustainable energy to get you through the day and also help you sleep better at night. Here are four natural ways to get feel more energetic.


As you know, the food you eat is fuel for your body. The ideal foods to eat for increased energy have complex carbohydrates and lots of protein to keep your blood sugar steady. For many people, when your blood sugar spikes, like it does when you have too much sugar or caffeine (read: energy in a can), it will also crash a short time later, leaving you exhausted and sluggish. If you want a steady supply of energy, reach for vegetables, which are packed with vitamins and minerals that keep you alert and focused, or foods that are high in protein, like beans and nuts, which stabilize blood sugar.

Since most people end up eating unhealthy foods because they don’t have time to cook healthy meals, it’s important to find nutrient-dense foods that fit your lifestyle. You can’t simply tell yourself that you have to start eating better with no plan on how to do it. You’ll become discouraged and end up failing.

Instead of trying to completely change your behavior, work healthy foods in around your schedule. For example, if you know that by the time you make it home at night, there’s no time to cook a healthy dinner, come up with a list of meals that you can make ahead of time and freeze so you can just heat them up and eat them. If breakfast for you is usually just coffee and whatever pastry you can scrounge from the break room vending machine, consider supersizing your Sunday breakfast recipe and storing single-serving portions in portable containers in the fridge, so you can take them with you throughout the entire week. For example, make an extra five poached eggs on Sunday; place each on a whole grain English muffin with a slice of cheese and pack it away. Your breakfast sammie can easily be warmed up in your workplace microwave each day of the work week.

You can also prepare mid-morning or mid-afternoon snacks in advance so that you can toss them in your bag and go. And it never hurts to have a couple of healthy protein bars around, in the car, in your handbag, or in your desk, in case you need a quick snack on the go.

Some snack foods that give you more energy naturally include these tasty options:

  • Bananas
  • Hard-boiled eggs
  • Yogurt
  • Nuts
  • Oatmeal
  • Brown rice and black beans or lentils
  • Chia seeds
  • Goji berries

Along with healthy foods, it’s essential to make sure you’re properly hydrated all day long. Dehydration can cause fatigue and a feeling of low energy. Make sure you’re drinking plenty of water each day. If the taste of plain water doesn’t do it for you, add cucumbers or lemons to give it some natural flavor and encourage you to increase your H20 intake. Vegetable juices are another way to give you some hydration and provide you with nutrients. Just be sure to not overdo it because some vegetable juices, and especially fruit juices, can be high in calories.


It seems counterintuitive that you should exercise and burn energy as a way of increasing your overall feeling energized, but it’s true. The human body is made to move. Moving more invigorates you and gives you a great boost of natural energy. If you have a sedentary job or sit for long periods of time, physical activity is a great way to amp up your energy and make you healthier.

You should be getting at least 30 minutes of physical activity most days of the week. From a bike ride in the neighborhood to a quick walk to the store, getting outside and exercising is important. Many people complain that during the day they don’t have time to exercise or that the last thing they want to do is exercise at the end of the day, when they’re already tired. But once you start to notice all the great natural energy that you get when you work out, you’ll actually want to make it a part of your daily routine.

How to Make Time to Exercise

With all the demands on your time, you might feel like there’s just no room in your schedule for exercise. But there’s always a way to fit some movement into your plans.

One of the smartest ways to make time to exercise is to set your alarm half an hour earlier than it is set now. Lay out your exercise clothes the night before so you can put them on and are ready to go right after you wake up. Get up and go for a walk around the block, or livestream a workout through your tablet. Just don’t stop and think about it or you’ll talk yourself out of getting the exercise you need. Just get up, get dressed, and get moving. By the time you’ve been exercising for 30 minutes, you’ll be amazed at how much energy you have and how good you feel.

If those 30 minutes just aren’t possible in the morning, look for a break during the day. Maybe you can’t do your favorite teacher’s hourlong yoga class but you can still take minibreaks to do some yoga stretching and poses designed to increase natural energy. Office yoga, or desk yoga, is increasingly easy to find. You can take classes online that you can do at your desk, in an office or other private room. If you have an open-plan office, ask some coworkers if they want to try yoga for energy and start an office yoga club.


You may be familiar with using essential oils to relax, but they can create an energetic feeling as well. Even better, many people find that aromatherapy has instant results, improving their mood and energy level instantly. You can take essential oils on the go with you in an essential oil-diffusing necklace, ring, or bracelet. A drop or two of the oil on the jewelry’s diffuser pad will give you the lift you need. If you don’t want to wear diffuser jewelry, mix a few drops of essential oil with rubbing alcohol and water to make a room spray that you can spritz near your workspace (check with your coworkers first!). Or you can put a drop or two on the inside of your wrists. Many essential oils can jump-start the feeling of energy. You can use them alone or make your own blend to give you a quick lift on a busy day or provide the slow-burning energy you need for an intense all-day meeting. When considering essential oils for energy, check out these varieties:

  • Orange oil
  • Lemon oil
  • Eucalyptus oil
  • Cedarwood oil
  • Peppermint oil
  • Pine oil
  • Black pepper oil
  • Ginger oil
  • Lemongrass oil


If you’re unable to eat healthfully and regularly exercise, despite your best efforts, you may want to consider a supplement to complement your diet and provide your body with the important vitamins and minerals you need. Supplements such as RECHARGE HEALTH centered energy have vitamins you need to be healthy, such as Vitamin B12, and other natural whole-food ingredients CoQ10, goji berries, and rhodiola rosea. Please note, it is always recommended that you speak with your healthcare practitioner before taking any supplement.


The best way to get more energy naturally is to make healthy changes to your lifestyle. Eat better. Move more. And take vitamins and supplements to make sure that your body is getting everything it needs to keep producing healthy natural energy.