When you have a generally busy lifestyle you tend to find yourself feeling increasingly tired and drained early on in the day, which is a natural occurrence.

What some people don’t realise is that there are natural ways to boost your energy levels which can be done by incorporating some simple tasks into your everyday life.

You’ll gradually find yourself feeling energized, all without the need of any supplements.


1. Eat your breakfast

Skipping breakfast in the morning can cause you to feel fatigued and drowsy. Foods that are high in fibre (see below) can give you more energy throughout the day. Also as the day wears on, they’ll prevent you from getting hungry, as hunger is known to be one of the main causes of low energy.

High fibre foods for breakfast

  • Oatmeal
  • Eggs
  • Whole grain toast
  • Smoothies

*for extra fibre intake add nuts and seeds to your meals


2. Drink more water

If your water intake is not enough and your body is feeling dehydrated, this can be another cause of no energy and can negatively affect brain function.

Also, keep in mind that if you have an active lifestyle and you sweat a lot or you sweat due to hot weather you may need a little more water. A flask that helps you track your water intake and that you can carry around with you is always a good idea

*If you’re not a fan of plain water try adding lemon, cucumber, mint or any other fruit of your choosing


3. Keep active

If you tend to spend a somewhat inactive day, try and incorporate some exercise into your daily routine (even 20 minutes or a brisk walk would do the trick). The hormones that are released from exercising can make you feel energized for the rest of your day.  It also gives your cells more energy to circulate oxygen around the body.


4. Reduce Stress

To some of you, this statement may seem near impossible but feelings of stress can negatively impact you physically and mentally which will cause you to do less during the day.

It may not be possible to completely remove sources of stress from your life, whether it’s due to work or personal reasons, however, even slightly minimizing any lifestyle-related stress can positively impact your energy levels.

Some ways to reduce stress

  • Meditate
  • Take some time for yourself
  • Read
  • Go for a walk
  • Be more mindful of the positive things in your life

5. Eat for energy – reduce sugar

Excessive amounts of sugar are known to drain your energy. Even though it can cause a sugar rush, which makes you feel energised at that moment, when that effect drops you’re left feeling tired.

Try incorporating foods with low glycaemic levels into your diet (e.g.  green vegetables, fruit, whole-wheat bread and brown rice) because they take longer to digest while still providing the body with a natural longer-lasting energy boost.

Focus on having wholesome and nutritious foods spaced out throughout your day, which will provide you with more stable energy levels which will brighten and lighten up your entire day.

The key:  keep blood sugar balanced for constant energy.


Simply changing some aspects to yours diet and lifestyle can help to drastically help your energy levels, although it’s important to know what works for you and what is missing from your own body. So give these 5 steps a go if you find yourself feeling physically and mentally drained.

It’s the little changes that help and end up becoming a part of your everyday routine.