11 Natural Energy Boosters That Give You "Superpowers"
- Sleep deprivation can result in fatigue, decreased alertness, and cognitive impairment (1).
- Practicing mindfulness meditation can reduce stress, improve mood, and increase energy levels (2).
- Regular physical activity can help combat feelings of fatigue and low energy (3).
Do you often feel like you're running on empty, struggling to keep up with the demands of daily life? Maybe you reach for that second or third cup of coffee, hoping to find the energy you need to power through your day. But what if there were natural ways to boost your energy levels and give you the "superpowers" you need to tackle whatever comes your way?
Fortunately, nature has provided us with a plethora of natural energy boosters that can help us feel alert, focused, and energized throughout the day. From nutrient-dense superfoods to invigorating exercises, these energy boosters can help you tap into your inner superhero and take on whatever challenges come your way. So if you're ready to give your energy levels a much-needed boost, read on to discover 11 natural energy boosters that can help you unleash your inner "superpowers".
11 Natural Energy Boosters To Kick-start Your Day
Feeling exhausted? As an alternative to reaching for yet another cup of coffee, try incorporating some of these natural energy boosters into your daily routine. By combining these 11 superfoods and exercises, you can unleash your inner superhero and gain the strength to conquer the day. And now, without further ado, here are 11 all-natural energy boosters to give you the "superpowers" you require:
1. Get Enough Sleep
The body's ability to repair and rejuvenate while sleeping makes sleep a natural energy booster. Additionally, sleep deprivation can cause fatigue, decreased alertness, and cognitive impairment, as shown by a study published in the Journal of Sleep Research (1). Growth hormone is secreted during sleep and aids in tissue repair, muscle development, and bone density. Sleep also helps maintain healthy levels of metabolism and immunity. Therefore, getting between 7 and 9 hours of sleep nightly can boost energy, improve mood, and lessen the likelihood of developing chronic diseases like diabetes, heart disease, and obesity. Because of this, prioritizing sleep when trying to increase stamina should be a top priority.
2. Control Stress
Controlling stress is a natural energy booster as stress can cause fatigue, anxiety, and depression. Stress activates the body's fight-or-flight response, releasing stress hormones such as cortisol and adrenaline. Chronic stress can lead to adrenal fatigue, a condition in which the adrenal glands cannot produce enough hormones to support the body's energy needs. According to a study, practicing mindfulness meditation can reduce stress, improve mood, and increase energy levels (2). Mindfulness meditation involves focusing on the present moment, acknowledging and accepting one's thoughts and feelings without judgment.
3. Exercise Regularly
By increasing circulation, enhancing oxygen delivery to working muscles, and bolstering mitochondrial function, regular exercise serves as a natural energy booster. Exercising regularly, according to a study published in the Journal of Behavioral Medicine, can help people fight off fatigue and low energy (3). Endorphins, the body's natural painkillers, are released in response to physical activity, and this can lead to a sense of euphoria and general well-being. Aerobic exercise, such as running or cycling, is especially useful for boosting energy levels because it improves cardiovascular fitness and oxygen uptake.
4. Soak Up Morning Sun
Since exposure to natural light can regulate the body's circadian rhythm and improve mood, basking in the morning sun is a natural way to increase energy levels. A study published in the Journal of Affective Disorders found that getting some early-morning sunlight helped reduce fatigue, increase energy, and decrease the negative effects of SAD (4). Vitamin D, necessary for strong bones and a healthy immune system, can be produced in the body after exposure to sunlight. The natural sleep-wake cycle of the body can be restored and energy levels increased by spending at least 30 minutes outdoors first thing in the morning.
5. Holy Basil
Adaptogenic compounds found in holy basil (Tulsi) can improve the body's response to stress and increase energy. Journal of Ayurveda and Integrative Medicine study finds Holy basil helps with fatigue, brain function, and mood disorders (5). Holy basil is loaded with anti-inflammatory and antioxidant compounds like eugenol, rosmarinic acid, and ursolic acid. The mitochondrial function, oxidative stress, and energy production of the body can all be enhanced by taking these compounds. To increase vitality and calm anxiety, try drinking holy basil tea or taking a supplement containing the herb.
6. Eat Iron-Rich Foods
Hemoglobin is responsible for transporting oxygen to the body's cells, so eating iron-rich foods is a natural way to boost stamina and performance. Due to a lack of oxygen reaching the cells, fatigue and weakness set in when the body doesn't get enough iron to make enough hemoglobin. Journal of Nutrition studies support the idea that iron-rich foods like lean red meat, poultry, seafood, beans, and dark leafy greens can boost exercise performance by reducing fatigue and increasing endurance (6). These iron-rich foods can provide a natural energy boost and help you conquer the day.
7. Eat Complex Carbohydrates
Eating complex carbohydrates is a natural energy booster because they provide a slow and steady release of glucose into the bloodstream, providing a sustained source of energy. According to a Harvard Health Publishing article, eating a balanced diet that includes a variety of unrefined carbohydrates, proteins, and fats, with an emphasis on vegetables, whole grains, and healthy oils, can help keep energy levels high (7). Unlike simple carbohydrates, which cause a rapid spike in blood sugar levels followed by a crash, complex carbohydrates provide a steady stream of energy, keeping you alert and energized throughout the day.
8. Stay Hydrated
Because water is needed for so many bodily processes, including carrying nutrients, maintaining a constant internal temperature, and flushing out waste, maintaining an adequate water supply is a great way to give yourself a natural pick-me-up. Fatigue, mood swings, and cognitive impairment have all been linked to even mild dehydration, according to research published in the Journal of Nutrition (8). Keeping yourself well-hydrated by drinking water regularly throughout the day can help you avoid tiredness and keep your mind and body functioning at peak efficiency.
9. Take Breaks
Taking breaks is a natural energy booster because prolonged periods of work or mental activity can cause mental fatigue and reduce productivity. According to a study published in the Journal of Applied Psychology, taking regular breaks can improve focus and productivity and reduce fatigue (9). Taking breaks allows the brain to rest and recharge, improving cognitive function and preventing burnout.
10. Do a Cold Plunge
Taking a cold plunge is a natural energy booster because exposure to cold water activates the sympathetic nervous system, which increases heart rate and blood pressure, providing an instant burst of energy. According to a study published in the International Journal of Circumpolar Health, taking cold-water immersion baths can improve alertness and mental clarity, reduce fatigue, and improve mood (10). Taking a cold plunge can be an effective way to jump-start your day and improve your overall energy levels.
11. Drink Green Tea
Green tea's caffeine and other beneficial compounds have earned it a reputation as a healthy alternative to artificial energy supplements. Green tea contains a natural stimulant called caffeine, which improves mental performance, makes you more alert, and less sleepy. Green tea contains both caffeine and L-theanine, an amino acid shown to have a calming effect and lower anxiety levels. Weight loss and better metabolic health may result from the increased energy expenditure and fat oxidation that green tea and epigallocatechin-3-gallate (EGCG) have been shown to induce (11). Consuming green tea is a great way to get a natural energy boost, unwind, and calm down, all at the same time.
Conclusion
Incorporating natural energy boosters into your daily routine can help you feel more alert, focused, and energized throughout the day. From superfoods to exercises, there are plenty of ways to tap into your inner superhero and unleash your "superpowers". Remember to listen to your body and find the energy boosters that work best for you. And always prioritize rest and self-care, as a well-rested body and mind are key to maintaining energy levels. By incorporating these 11 natural energy boosters into your routine, you'll be well on your way to feeling your best and tackling whatever challenges come your way. So go ahead and give yourself the gift of energy – your inner superhero will thank you for it!
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References
- Alhola P, Polo-Kantola P. Sleep deprivation: Impact on cognitive performance. Neuropsychiatr Dis Treat. 2007;3(5):553-567. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/
- The article "Mindfulness Your Health" was published in the June 2021 issue of NIH News in Health https://newsinhealth.nih.gov/2021/06/mindfulness-your-health
- Puetz TW. Physical activity and feelings of energy and fatigue: epidemiological evidence. Sports Med. 2006;36(9):767-780. doi:10.2165/00007256-200636090-00004 https://pubmed.ncbi.nlm.nih.gov/16937952/
- Terman M, Terman JS, Quitkin FM, McGrath PJ, Stewart JW, Rafferty B. Light therapy for seasonal affective disorder. A review of efficacy. Neuropsychopharmacology. 1989;2(1):1-22. doi:10.1016/0893-133x(89)90002-x https://pubmed.ncbi.nlm.nih.gov/2679625/
- Cohen MM. Tulsi - Ocimum sanctum: A herb for all reasons. J Ayurveda Integr Med. 2014;5(4):251-259. doi:10.4103/0975-9476.146554 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296439/
- UF Health. (n.d.). Iron Diet, from https://ufhealth.org/iron-diet
- Harvard Health Publishing. (2011, July 26). Eating to boost energy. Harvard HealthBeat. https://www.health.harvard.edu/healthbeat/eating-to-boost-energy
- Adan A. Cognitive performance and dehydration. J Am Coll Nutr. 2012;31(2):71-78. doi:10.1080/07315724.2012.10720011 https://pubmed.ncbi.nlm.nih.gov/22855911/
- Blasche G, Pasalic S, Bauböck VM, Haluza D, Schoberberger R. Effects of Rest-Break Intention on Rest-Break Frequency and Work-Related Fatigue. Hum Factors. 2017;59(2):289-298. doi:10.1177/0018720816671605 https://pubmed.ncbi.nlm.nih.gov/27760865/
- Esperland D, de Weerd L, Mercer JB. Health effects of voluntary exposure to cold water - a continuing subject of debate. Int J Circumpolar Health. 2022;81(1):2111789. doi:10.1080/22423982.2022.2111789 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9518606/
- National Center for Biotechnology Information (US). Green Tea: Health Benefits and Applications [Internet]. Bethesda (MD): National Library of Medicine (US); 2020. https://www.ncbi.nlm.nih.gov/books/NBK299060/
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