Most of us wake up in the morning still feeling tired. We drag ourselves to the kitchen to have our morning shot of caffeine, prepare the kids and go to work. At 3 pm we feel exhausted and happy the work day is reaching its end. But for most of us it doesn’t stop there. Cooking dinner, entertaining the kids, exercising, walking the dog, paying bills, cleaning the house, etc.

It’s like the list of chores never ends… and by the end of the day we don’t have any energy left and hit the couch totally exhausted.

We’re a nation of can-do people, we work harder, we have busy social life, but we are no machines, and there will be a day we no longer have the energy to go on. As a result, many of us are living with a constant feeling of fatigue and exhaustion. We simply don’t have any energy left to do the things we truly love.

Luckily there are a few easy ways to increase your energy and feel alive again.


1.      Opt for Energy Boosting Foods

Most of us are tempted to grab a candy bar or other sugar-laden snacks when in need of an energy boost. But sugar is not your answer. It will just give you a short energy boost and after only one hour you’ll feel tired again. Go for healthy fats, carbohydrates, and protein instead.

For an instant energy boost that lasts, try one of the following foods to wake you up:

  • Almonds, cashews, and hazelnuts: raw, unsalted almonds are a good source of healthy fats, magnesium, fiber, and protein to keep your blood sugar levels stable and give you an instant energy boost.
  • Quinoa: Quinoa is rich in carbohydrates and protein and will keep you full and energized till your next meal. You could try warm quinoa with raisins, almonds, and cinnamon as a snack or breakfast or add quinoa to your lunch salad.
  • Dark chocolate: although I just said don’t opt for candy, dark chocolate is an exception. Dark chocolate (at least 70%) is loaded with magnesium and iron to energize your body. Works better than caffeine actually.
  • Bananas: bananas are great energy boosters. They are rich in potassium and vitamin B. They slow down digestion and keep blood sugar levels stable.
  • Chia seeds: another great source of energy-boosting nutrients. Try chia pudding, add them to your morning smoothie, or make chia seed jam. (FYI: download my FREE green smoothie eBook here)
  • Coconut: the oils found in coconut are healthy and almost immediately turned into energy. Add a scoop of coconut oil to your smoothies for more energy.
  • Greek Yogurt: contains probiotics that aid digestion and boost energy levels.
  • Fresh fruit: the natural sugars in fruit provide a quick pick-me-up and keeps blood sugar levels steady.
  • Opt for foods rich in vitamin C and magnesium: vitamin C helps our body to turn fat into energy, while magnesium helps to regulate the release of energy.


2.      Don’t Forget To Take A break

We may think that we get more out of our day if we keep working, but actually taking a few short breaks a day will energize your body, overcome fatigue, and create more focus. It may sound strange, but we accomplish more if we take a few breaks during the day. So make those short 5-minutes breaks a habit to keep your energy up.

When taking a break try to get on your feet and move. Movement increases oxygen flow and gives our body more energy. Click here for more quick tips to get you moving during the day.


3.      Get Moving

Not only should you take breaks and get on your feet, regular exercise is important for overall energy. If you drag yourself or you’re exhausted don’t go for the tough workouts. Those will only drain more energy. Opt for mild stretching exercises, go for a walk, or do some yoga.


4.      Find Some Peace Through Meditation Or Yoga

There are a wide range of studies linking fatigue-fighting effects to meditation and yoga. Only a 5-minute session will do the trick to calm yourself and stop rushing. Here are a few breathing techniques that can help you.


5.      Ditch Energy Consuming Habits

Just as it is important to add moreenergy-boostingg foods and habits to your lifestyle, there are some things that consume way too much energy and should be avoided at all times.

  • Negative people can bring your mood down in a matter of seconds. They make you feel stressed and consume your energy. So surround yourself with positive people as much as possible.
  • Avoid eating heavy meals right before bedtime or opt for light lunches.
  • Make sure to get your 7-8 hours of sleep.
  • Stop snoozing! Those extra minutes of sleep will just leave you groggy later. You’re much better off getting out of bed when you first wake up.


Scroll down for more easy ways to energize your life.


6.      Bring In The Light

Leave the shades open and wake-up with the natural light of the rising sun. Light is nature’s way of telling your internal clock that it’s time to start the day and it optimizes your energy levels. When it is still dark outside, put on some light immediately after waking to simulate the natural light. Opt for CFLs labeled cool white or daylight to create a light that is closer to natural daylight.


7.      Healthy Fats

Coconut oil, flax or chia seeds are a good source of healthy omega 3 fatty acids. Those fats are easily converted to energy. So try and add coconut oil or chia seed to your morning smoothie or opt for a chia seed pudding as a snack.

ALSO READ: Healthy Fats You Should Be Consuming 


8.      Hydrate Your Body

Dehydration is a common problem causing fatigue and low energy levels. Aim for at least 8 cups of pure water a day. Not too fond of plain water, then try one of those infused water recipe. Click here to get the recipes.


9.      Have An Afternoon Power Snack

Most people feel tired in the afternoon and opt for a sugary snack to give them an energy boost. But those work only temporary and after just an hour you will feel the need to snack again.

Here are some better suggestions for you to try:

  • Chia seed pudding
  • Mixed unsalted nuts
  • Green power smoothie
  • Fruit or veggie snacks
  • Non-fat yogurt topped with your favorite fruit


10.  Fiber-up

Fibers help you to feel full and energized over longer periods and improve digestion. Good sources of fiber include nuts, seeds, oats, fruits, veggies, and beans.

ALSO READ: Recommended Daily Fiber Intake: The Lowdown


What are your healthy secrets to feel energized all day long? Please share them with us in the comment box below.


Thanks for reading. I hope this information was helpful. Until next time!



Amy Goodrich

Amy Goodrich


Crazy cat lady, life and food lover, certified biologist, and holistic health coach.

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