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Feeling Tired? 5 Ways To Boost Your Energy, According To Science

Eavesdrop to any group of people around you, and most likely, you’ll hear them speaking about how they’re feeling tired and have no idea how to boost their energy levels. Sandra Bond Chapman, a cognitive neuroscientist, states that the use of technology keeps people’s brains in a constant state of fatigue. The mobile device that seems glued to your hand works like an energy-sucking vortex. 76% of the workforce is tired most days, and if you had a look around you and got to chat with your co-workers, you probably knew this before we mentioned it.


The good news is that you don’t have to feel tired because you can get out of this fog and boost your energy levels. This article rounds up 5 ways to increase energy, but first, let’s find out what you feel so energy drained.

What causes a drop in your energy levels?

A series of factors can contribute to a lack of energy and increased fatigue.

Dehydration – you need to drink at least eight glasses of water daily to replenish the water you lose through regular bodily functions. Not drinking enough water can lower your energy levels and affect your ability to focus.

Lack of activity – physical activity boosts your energy levels.

Not eating enough – your body requires nutrients, vitamins, minerals, and a certain number of calories to fuel your organs and prevent your metabolism from slowing down. When you fail to consume the needed amount of nutrients and calories, you feel fatigued.

Eating too many refined carbs – carbohydrates are a source of energy when you need a quick boost, but if you eat refined sugars and processed carbs, you experience unstable sugar levels and feel hungry and tired.

Inadequate protein intake – protein plays an essential role in maintaining your energy levels because it promotes muscle growth and boosts your metabolism.

Not enough sleep – getting 7 or 8 hours of sleep every night is essential because your body and mind need to recharge and reset.

Health problems – fatigue can be a symptom of a series of health issues and diseases.

Stress – Chronic stress can cause a reduced quality of life and fatigue. Stress is emotionally, mentally, and physically draining and can have a negative effect on your lifestyle.

Whether you’re trying to keep up with your friends on the weekends or want to fight the 3 o’clock slump at the office, here is how you can boost your energy levels naturally.

Exercise and stay active

You may think this is a counterintuitive piece of advice as exercise requires energy, and it’s the last thing on your mind when all you can think of is getting home to sleep. But research shows that regular physical activity is a great way to increase your energy levels. Straight after you complete your exercise routine, your body releases endorphins, which are hormones that give you a burst of energy and make you feel better. Regular exercise also improves your sleep quality because you’re more likely to get physically tired than mentally tired at home, as you’d do if you’d play video games or scroll on social media. And if you feel more tired when bedtime comes, you’re more likely to enjoy quality sleep.

Exercise is also great for your health in the long run because it maintains your cardiovascular health. Your body finds it easier to carry out your daily activities when healthy and strong. Suppose you want to slowly start an exercising routine. In that case, yoga can be a good introduction to working out because it has a beneficial effect in lowering tiredness and improving energy levels. It can also alleviate chronic fatigue symptoms associated with mental health conditions like anxiety and depression.

Eat a balanced diet

Your diet also plays a paramount role in how high or low your energy levels are. The food you eat fuels your body, so if you provide it with the right fuel, you’ll feel better. Here is a list of nutrients your body needs to stay healthy and strong.

– Vitamin B12 that you can find in fortified cereals, meat, and dairy.

– Omega-3 fats that you can get from chia seeds, walnuts, and oily fish.

– Fulvic ionic minerals that you can get from fulvic acid supplements. Some of the most common fulvic acid benefits are increased energy, improved circulation, increased endurance, hormone stimulation, enhanced immunity, and balanced cell life.

– Iron you can find in fortified cereals, dried fruits, red meat, dark leafy green vegetables, and lentils.

– Vitamin D you can get from oily fish, egg yolks, and fortified plant milk.


Constant distractions can rob you of your mental energy. Social media, apps, texting, and toxic people can keep your brain on a high alert. Your brain can reboot itself very quickly if you give it 30 minutes of mental stimulation. Meditation can allow your brain to focus and beat fatigue and tiredness. Set your phone on airplane mode for 30 minutes daily, put on a pair of noise-muffing headphones (no music), and remove all distractions. Your brain is addicted to intrusions and interruptions, and when you eliminate them, you help it reach a calmer state that can boost your energy levels.

Get outdoors

Getting outside the house gives you the boost of energy you need to handle your daily activities. A 20-minute walk or hike outdoors can make you feel more alive. If you’re an active individual, you can take working out outdoors because exercising outdoors increases your heart rate and makes you feel more energetic.

Cue up the best music playlist

Everyone knows that music has motivating powers. Studies show that singing can increase energy levels and fight fatigue. Make a playlist of your favorite songs and play them whenever you have the opportunity. As you may not have the chance to go to karaoke every week, you can sing the songs when you shower or clean the house. Put on your favorite tune, and it’ll boost your mental alertness.

If you still feel tired after making these lifestyle changes, visit your GP to ensure that you don’t experience any health condition or deficiency that lowers your energy levels.