Always Tired? Expert Says Try These Natural Energy Boosters
- 5 days ago
- 3 min read
Dr. Amy Shah recommends some simple, natural ways to jumpstart your personal battery - that don't require having to resort to yet another double espresso.
About a decade ago, Dr. Amy Shah was in a near-constant state of exhaustion and this set her on a quest to regain her vitality, culminating in her writing a book that's aptly titled I'm So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life. Shah, along with a clinical psychologist and a leadership coach, explain how to banish daily bouts of tiredness and boost energy levels in both body and mind. OGN recommends reading the book if the title resonates with you, but you may be happy with our precis below.
Keep Your Gut Happy
The food you eat and the gut bacteria that process that food influence your energy levels, says Shah, a medical doctor and a specialist in immunology and nutrition. They can either support the production of energy-giving hormones like serotonin - or create inflammation, which drains energy by redirecting your fuel to problem areas instead of fully powering physical and mental activity. So if you want more natural gusto, be good to your gut, she says. Here's how:
Eat more nutrient-dense, high-fiber foods like blueberries, avocados, seeds and nuts, leafy greens and cruciferous vegetables.
Skip the sugary, caffeinated drinks: They're the "worst offenders" to your energy levels.
Avoid processed meats: Shah's No. 1 recommendation is to eat a plant-based diet.
Professor Tim Spector, the King’s College London epidemiologist celebrated for his work on diet and the microbiome, concurs. Take a look at his recommendations for the best eight foods for a healthy gut.
Boost Your Circadian Rhythm
When your body's internal clock is in sync and running smoothly, good energy - qualities like increased mood, quicker reaction time and better cognitive performance - will follow suit, says Shah. So if you're constantly waking up on the wrong side of the bed or feel the need to doze at your desk, Shah says it may be time to reset your circadian rhythm. Here's how:
Expose yourself to sunlight early in the morning: It signals the brain to stop producing sleep-inducing melatonin and tells the body to wake up. "That's one of the easiest ways to boost energy," Shah says.
Align your eating schedule with your biological clock: Our guts are programmed to work for 12 hours at a time, Shah says. Eat during daylight hours, then give your digestive system a break during nighttime hours. Shah says you should stop eating three hours before bed and give your body at least a 12-hour break between eating periods to let your gut fully rest and digest.
If you're finding it difficult to nod off at night, this may help: What to Eat for a Good Night's Sleep; alternatively, check out these 5 Sleep Tips From Olympians.
Charge Your Emotional Battery
Finding fresh energy doesn't only happen in the body. It's a mental process too. If you're seeking more motivation or enthusiasm in your days, here are a few ideas.
De-stress: If you're always waiting until the weekend to take a load off, it's probably time to rethink your stress-relief strategy. Build in daily mental and emotional battery-boosters for yourself. That might be a morning workout, afternoon yoga, a journaling practice or something as simple as a reading a book in the evening. Research shows that the right restorative ritual can decrease anxiety and make you feel more in control. To go deeper, take a look at the Mayo Clinic's Five Tips to Feel Less Stressed.
Delight in a hobby: It might seem counterintuitive to put more activities on your calendar, but pursuing a hobby purely for your own enjoyment can be energizing. Anything from pottery to piano encourages a routine of "taking care of myself so I can maintain my energy." Research has shown that hobbies can help you live longer, reduce stress and foster social connections, and inspire a child-like sense of wonder and awe.
Surprising Hobby to Extend Your Life by 10 Years: We all know that for optimal physical health we should take as much exercise as possible and, according to the latest research, consume at least 30 different plant based foods every week. But did you know that just by engaging with art you can extend your life by 10 years?