One chronic health problem that stems from our modern world is a lack of energy and ongoing fatigue. Many of us struggle with a chronic lack of motivation and vitality. We feel tired, fatigued, and suffer from apathy. Statistics show that fatigue can impact over 50% of our population and that up to 33% of adults over 65 experience a significant lack of energy.
Today, individuals sleep 20% less than 100 years ago, over 30% of the population suffers from insomnia, 40% of middle-aged people report short sleep duration,50 and 50-70 million adults in the United States have a sleep disorder.
There is good news. We have many natural support strategies to help you increase your energy levels and improve your vitality. We have put together a list of our top strategies. Take a look below.
Lifestyle changes to increase your energy
Better sleep and improved circadian rhythm
Optimizing your sleep and circadian rhythm is the single most important way to improve your energy. Your circadian rhythm is your body’s sleep/wake cycle. Getting enough sleep is critical for recharging the body’s energy stores and for the process of autophagy, which is the process by which your body eliminates damaged/dead cells and creates new ones.
You can achieve this by:
- Having a simple, regular, pre-bed ritual, which includes something relaxing
- Sleeping in a completely dark and cool room. Numerous studies have found that exposure to even regular room light during normal hours of sleep, reduces melatonin production by 50% thus negatively impacting your sleep and energy levels
- Avoiding anything stressful in the few hours before bed, including violent movies, the news, and exercise
- Meditating, reading and/or enjoying a warm bath before sleep
- Exposing yourself to plenty of sunlight during the day, ideally within 30 minutes of waking up
- Using aromatherapy (essential oils) while sleeping
- Avoiding food 3-4 hours before bed
- Avoiding/minimizing exposure to EMFs. Keep devices off and out of your bedroom at night.
Nutrition
What we eat and how much we eat have a significant impact on our energy levels. This occurs mostly through food’s effects on the hormone Orexin, which regulates wakefulness, mood, and energy levels. Some foods suppress Orexin and should be avoided:
Processed and refined foods (think anything that typically comes in a box, bag or can), which are often full of fat and sugar and lacking in fiber, vitamins, minerals, and protein that properly fuel our cells. These foods cause a spike and crash in blood sugar.
Food containing large amounts of carbs and/or fat
Eating protein-containing food has the opposite effect on Orexin; therefore, eating adequate amounts of protein works as a natural energy booster. Lactate-containing foods also increase levels of Orexin and include fermented foods such as Sauerkraut, Kimchi, Kombucha, and Sourdough Bread.
Hydration
Drinking water and eating water-rich fruits and vegetables can be extremely helpful with fatigue, especially if you are dehydrated.
Studies have shown that even mild dehydration can cause moodiness, problems concentrating, headaches, and fatigue. In one study, women who had not adequately hydrated after exercise reported difficulty getting work done, poorer mood, headaches, and fatigue.
Improperly filtered tap water is a major source of disease-causing and fatigue-inducing toxins. So make sure that you filter your water with reverse osmosis filters, distillers, gravity-fed filters, or under-the-counter water filters.
Reduce emotional stress
Few things cause tiredness and fatigue faster than intense psychological or emotional stress. This is due to the connection between the brain, gut, immune system, endocrine system, and mitochondria. We all experience some stress, but it is when it is chronic that it becomes problematic.
To better manage stress:
- Practice daily recharge rituals such as mindfulness, meditation, prayer, deep breathing, and laughter. Meditation is, by far, one of the most powerful medicines available to humans. Meditation can decrease stress, decrease anxiety, decrease feelings of loneliness, improve your ability to regulate mood and emotions, decrease depression and make you happier, decrease pain, decrease inflammation, increase your sense of connection to others, and improve cognitive performance.
- Have positive social relationships. It’s ok to limit your exposure to those who cause you stress
- Move every day – practice yoga, exercise, massage, tai chi, and acupuncture.
- Spend time in nature
Identify which of these work for you personally and start building a daily practice.
Gut health
Gut health is integral to overall well-being and can play a vital role in your energy. Numerous studies have linked gut health with chronic fatigue syndrome, and normalization of leaky gut has improved its symptoms and negative side effects dramatically.
Supplementing with certain bacteria can help with gut health. Antibiotics upset the natural balance of gut flora, which results in poor gut health and low levels of energy.
If you have G.I. symptoms (such as gas, bloating, constipation, eczema, depression, etc.) and chronic fatigue, you may want to get tested.
Whether you get a diagnosis or not, it might still be useful to cleanse your gut seasonally. This can be done by:
- eating seasonally
- Toxicants (toxins) and detoxification
- Consider removing toxins from your body and your environment. Toxins directly contribute to fatigue by exhausting the body’s efforts to fight off the toxic invaders. Toxins in your environment include:
- fluoride in toothpaste and tap water 28
- B.P.A. and phthalates in plastic
- heavy metals in farmed fish, food, canned goods, and cookware, arsenic in rice, commercially raised chicken and eggs
thallium in car exhaust and gasoline - mercury in flu shots, abrasive cleaners and dental fillings
- food coloring, perfume, over-the-counter drugs, etc.
- cycling foods/nutrients
- intermittent fasting
- eating certain antimicrobial foods/herbs (such as garlic and berberine)
- eating a clean, toxin-free diet
- avoiding allergens
Virtually all of these toxins are linked to mitochondrial dysfunction, cancer, and numerous other diseases. In addition to removing toxins, you need to include foods that boost detoxification and support the liver in doing its job.
This includes:
- phytonutrient-rich plant foods, including greens and green juices, berries, cruciferous vegetables, lemons and lemon juice, beets, sprouts, a variety of herbs (milk thistle, rosemary, turmeric), and liver
- supplements such as glutathione, N-Acetyl Cysteine, chlorella, reishi and cordyceps mushrooms, and garlic
- sweating through exercise, hot yoga, and sauna is also a good way to eliminate toxins, especially as skin is one of our largest organs
- losing body fat along with practicing the above can be very useful, as toxins are often stored in fatty tissue
Light
Inadequate light exposure is as bad for our energy levels as malnutrition. Light plays a critical role in our circadian rhythm, immune function, hormone systems, and mitochondrial health. The sun is our natural light source, rich in the full spectrum of bioactive light, which includes blue light, U.V. light, and near and far Infra-Red light. Each of these wavelengths of light has a special function in our body. Regular exposure to sunlight is important in maintaining optimal energy levels.
U.V. light is important in the production of Vitamin D, which is a pro-hormone responsible for numerous functions in the body, including energy production. Studies show that low Vitamin D levels are associated with fatigue and even depression.
Light exposure directly increases the production of Orexin and also has an effect on the neurotransmitters Serotonin, Dopamine, and GABA, which make you feel good and help you relax. When you cannot get sunlight in the winter, supplementation with a light therapy device may be necessary. Supplementation with Vitamin D in pill form is inadequate and not recommended.
Exercise
Movement has a profound effect on neurotransmitters that regulate wakefulness. When you sit around a lot during the day, your body thinks it is time to rest and will start preparing for sleep. Sitting and inactivity can lead to a decrease in the number and health of mitochondria, thus slowing down metabolism over time.
Exercise signals your body to wake up. Even small, simple actions such as taking short movement breaks and walking more will increase your non-exercise activity thermogenesis and help avoid afternoon sleepiness.
Sauna
Regular sauna use has been found to be extremely beneficial for brain health. Studies show that using an infrared sauna can result in improved depression scores, often exceeding the antidepressant effects of SSRI antidepressant drugs like Prozac.
In addition, using both cold and heat exposure can maximize benefits. Ideally, have a cold shower before exercise and then use a sauna after exercise. This will amplify your natural energy!
Use Caffeine and Stimulants with Caution
It has been scientifically proven that stimulants such as a cup of coffee can have numerous health and disease prevention benefits. However, chronic use is typically counterproductive.
Caffeine works to increase energy by blocking the neurotransmitter Adenosine, which normally calms the brain and relaxes you, thus causing an energizing effect. But when you drink caffeine every day, the brain feels overstimulated and produces negative feedback adaptations to counter this and calm you back down.
Over time, this lowers your baseline level of mood, performance, and energy. If you are currently addicted to multiple cups of coffee, start weaning yourself off slowly and gradually. Despite initially feeling a little tired, this will be worth your efforts and is the first step in overcoming stress and anxiety. After that, if you want to achieve a “pick-me-up” boost from caffeine without habituation, use it judiciously about twice a week in the morning or pre-workout.
Energy-boosting foods
Eat foods rich in phytonutrients
Phytonutrients have a powerful effect on our energy by boosting our mitochondrial function (our cellular energy generators) and reducing chronic inflammation. Phytonutrients include polyphenols like:
- resveratrol in grapes
- curcumin in turmeric
- E.C.G.C. in green tea
- epicatechins in cacao
- sulforaphane in broccoli
- ellagic acid in pomegranates
- carotenoids in tomatoes
- anthocyanins in berries such as blueberries and bilberries and also black currants and purple sweet potatoes
These substances are potent Nrf2 activators. Nrf2 is a key regulator of the cellular antioxidant response. It is responsible for cellular detoxification, repair of damaged proteins, and normalizing cell energy. By reducing cellular inflammation, phytonutrients can increase energy.
Eating these foods has a profound effect, not just on energy, but also on general health and well-being. Add color to your plate and eat these foods in abundance.
Vitamins and supplements that boost energy
Though eating a healthy, phytonutrient-rich diet, exercising regularly, and getting enough sleep are vitally important for improving energy, it is often difficult to do while balancing the demands of life. This is where supplements can play an important role.
A study published in the Journal of the International Society of Sports Nutrition showed that it’s really hard to get all the essential vitamins and minerals you need from food alone. This study analyzed the diets of 70 athletes, and every single one was deficient in at least three nutrients. Some diets were missing up to fifteen nutrients! The most common vitamins and minerals lacking in the modern diet are the B vitamins, calcium, potassium, iron, zinc, magnesium, and selenium.
B vitamins
B vitamins – are important in maintaining cell health and keeping you energized. Most people can get their daily requirements from eating a variety of healthy food. However, certain groups, such as vegetarians and vegans, people with G.I. disorders, and older adults, may be prone to deficiencies. If you have a deficiency, then supplementation can help increase energy levels. A blood test can help identify which particular B vitamin you are deficient in.
Magnesium
An essential mineral and is considered the second most common deficiency affecting about 70% of the American population. The best sources are leafy greens, nuts, seeds, and cacao. Supplementing with magnesium can have a calming effect on the body and may improve sleep quality. Magnesium can be taken in pill form or rubbed on the body in the form of an oil. Alternatively, you can relax at the end of the day by soaking in a magnesium-rich Epsom salts bath.
Panax ginseng
A well-known Chinese traditional medicine that has gained recognition in the West during the last decade. It is popularly known to increase libido and appears to be effective for mood, immunity, and cognition. In addition, Panax ginseng modulates and reduces blood glucose, which helps maintain levels of Orexin and thus promotes wakefulness. Panax ginseng has been shown to work synergistically with Gingko Biloba.
Rhodiola rosea
Studies have shown that it very reliably reduces symptoms of fatigue and helps with depression, which is also commonly linked to fatigue. By increasing dopamine signaling and thereby activating Orexin, it increases energy and wakefulness. In addition, studies have shown that it improves cognitive and physical performance and promotes longevity.
Ashwagandha
One of the most important adaptogenic herbs used in traditional Indian ayurvedic medicine. It has been found to increase energy by increasing the body’s resilience to physical and mental stress [41]. It has also been shown to improve thyroid function and improve physical performance in both sedentary people and athletes.38 Ashwagandha root extract is the preferred form of supplementation.
Alpha-lipoic acid (ideally R-ALA)
It is one of the most potent antioxidants produced naturally by the body but is also found in a variety of foods and in supplement form. It reduces inflammation and thereby directly improves energy levels. A.L.A. can also reduce blood glucose levels when taken with a meal and thus maintain levels of the hormone Orexin, which promotes wakefulness.
Astaxanthin
It is known to protect the mitochondria against oxygen radicals, conserve their antioxidant capacity, and enhance their energy production efficiency. Astaxanthin also modulates blood glucose and so increases levels of Orexin and hence energy levels. One study showed that astaxanthin might even have anti-aging properties [48]. As astaxanthin is fat-soluble, it is best taken with a meal containing fats and should be taken either a few hours before or a few hours after exercise.
Coenzyme Q10 (or Ubiquinol)
Q10 is naturally occurring in all cells of the body, although the heart, kidneys, and liver have the highest levels. Cells use CoQ10 to make energy and protect themselves from oxidative damage.
Because people with some diseases have reduced levels of this substance, researchers have been interested in finding out whether CoQ10 supplements might have health benefits. CoQ10 enhances blood flow, so it may improve cardiovascular health and have a small benefit in prolonged exercise where fatigue degrades performance.
Creatine
Athletes, bodybuilders, and military personnel use dietary creatine as an ergogenic aid to boost physical performance in sports involving short bursts of high-intensity muscle activity. Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. Creatine is most effective when taken immediately after exercise with a meal containing carbohydrates.
L- Carnitine
L-carnitine is a naturally occurring amino acid derivative, which acts as a “ferry” that shuttles fatty acids from the blood into the mitochondria, where they can be used as energy. L-carnitine has also been shown to reduce the accumulation of metabolic wastes during exercise and improve insulin sensitivity and glucose control (thus directly increasing Orexin and energy levels). Carnitine is found primarily in meats and dairy, so vegans and vegetarians are likely to need higher doses.
A type of simple, five-carbon sugar that our bodies make. It is an essential component of adenosine triphosphate (ATP), which supplies energy to our cells. Normal, healthy tissue can make all the ribose it needs, but ATP production is hindered by inadequate ribose when we are stressed by overexertion. ATP production can drop by as much as 20% after a strenuous workout and may take up to 72 hours to fully recover. Studies have also shown that D-ribose significantly reduced clinical symptoms in patients suffering from fibromyalgia and chronic fatigue syndrome. 47 Ribose cannot be found in food, so supplementing with it can have dramatic results under the right conditions.
When to see a doctor or nutritionist
Certain medical conditions can also cause fatigue, and you should see your doctor if you suspect that you have any of the following:
- Sleep disorders.
- Diabetes
- Heart Disease
- Hypothyroid (Slow/Sluggish Thyroid)
- Epstein-Barr Virus (EBV) and other infections
Final thoughts
You can be proactive with natural support strategies to improve and maintain your energy. This includes eating a healthy diet, staying hydrated, optimizing sleep and your circadian rhythm, reducing stress, taking care of your gut health, decreasing your toxic load, and exercising regularly. In addition, taking adaptogens, like Rhodiola Rosea, ashwagandha, and Panax ginseng are also very effective as agents that support the body’s ability to accommodate varying physical and emotional stress.