Boost Your Energy

Feeling sluggish lately? You’re not alone. Fatigue is a common complaint – about 1 in 4 people experience persistent low energy in their daily lives​.

The good news is that feeling more energized doesn’t always require reaching for another cup of coffee or a high-sugar energy drink.

Why Are We So Tired?

It turns out there are some very common reasons for that draggy, tired feeling. Understanding these can help you tackle fatigue at its roots. Low energy often stems from everyday habits and health factors, such as:

• Skimping on Sleep: Not getting enough quality sleep is a top culprit. In fact, about 35% of Americans sleep less than the recommended 7 hours per night​.

  Sleep is when our bodies recharge; without it, we accumulate “sleep debt” that leaves us groggy and drained. Lack of sleep also disrupts hormones and mood, making it even harder to feel energetic the next day.

• Too Little Movement: It may seem counterintuitive, but a sedentary lifestyle can increase fatigue. If you sit all day with minimal physical activity, your body adjusts to “low power mode.” Globally, more than 1 in 4 adults are not active enough​, and this inactivity can contribute to sluggishness. On the flip side, regular movement boosts circulation and triggers endorphins that make you feel more alert.

• Dehydration: Even mild dehydration can zap your energy. You might be surprised to learn that losing as little as 1–2% of your body’s water can impair mood and alertness. Studies show that mild dehydration can cause fatigue and reduce alertness​.

  If you’re only drinking water when you feel thirsty, you may already be a bit dehydrated – and that could be dragging you down.

• Diet and Blood Sugar Swings: What you eat profoundly affects your energy. Ever had a big muffin or candy bar and then felt the dreaded “sugar crash” an hour later? Foods high in refined carbs or sugar give a quick energy spike, but it’s fleeting. The rapid rise in blood sugar is followed by a sharp drop that leaves you feeling more tired than before​

• Stress Overload: Mental and emotional stress can physically exhaust us. When you’re under chronic stress, your body is in a constant state of “fight or flight,” which is draining. Many adults report stress-related fatigue – in one survey, 35% of people said stress left them feeling tired or overwhelmed​

• Health Factors: Sometimes low energy links back to health issues or deficiencies. For example, anemia (low red blood cells) is a common cause of fatigue because your blood can’t carry enough oxygen​.

Natural Ways to Boost Your Energy

Alright, so how can we get more pep in our step without downing an energy shot? Here are some practical, natural strategies you can try throughout the day:

Staying hydrated by drinking water regularly can fight fatigue.

• Move Your Body (Even a Little): When you’re fatigued, exercise might be the last thing on your mind – but it works wonders. You don’t need intense workouts to see benefits. In one study, sedentary people who started doing gentle, low-intensity exercise (like a 20-minute walk, three times a week) reported 20% higher energy levels and 65% less fatigue after 6 weeks​. Regular movement boosts blood flow, delivering more oxygen and nutrients to your muscles and brain. Try standing up to stretch, taking a brisk walk around the block, or doing a quick dance to your favorite song. These mini “activity snacks” can recharge you when midday sleepiness hits.

• Soak Up Some Sunlight: Ever notice how a dose of sunshine lifts your mood? Getting natural light, especially in the morning, helps reset your internal body clock. Sunlight signals your brain to produce less melatonin (the sleep hormone) and more daytime hormones like cortisol and serotonin that boost alertness​.

  So, open those curtains or step outside for 10–15 minutes in the morning. A sunny walk can double as exercise and light therapy. Throughout the day, exposing yourself to daylight (or a bright light lamp in winter) can keep that circadian rhythm humming and fend off the afternoon slump.

Energizing Nutrients and Natural Supplements

While lifestyle tweaks (like those above) are the foundation for better energy, sometimes your body might be running low on certain nutrients that help produce energy. In such cases, adding these (with guidance from a healthcare provider) can make a big difference:

• Iron: Iron is crucial for delivering oxygen to your cells (via hemoglobin in red blood cells). If you’re low in iron, you might develop iron-deficiency anemia, which often causes extreme fatigue, weakness, and pale skin​.

  This is especially common in women of childbearing age due to menstruation – in fact, around 30% of women aged 15–49 worldwide are anemic​.

  Iron deficiency is usually easy to treat. Eating iron-rich foods (like lean meats, beans, spinach, or fortified cereals) and taking iron supplements if prescribed can restore your levels and improve energy. Just be sure to get a blood test and doctor’s recommendation before supplementing, since too much iron isn’t healthy either.

• Vitamin B12: B vitamins are often called the “energy vitamins” because they help convert the food you eat into usable energy for your cells. Vitamin B12, in particular, is vital for red blood cell production and brain function. If you lack B12, fatigue can hit hard – even a mild deficiency can cause pronounced tiredness and exhaustion​.

  B12 is mostly found in animal products (meat, fish, dairy). Older adults and people with certain digestive issues can also have trouble absorbing B12. If a blood test shows you’re low, a B12 supplement or B-complex vitamin (or B12 injections in severe cases) can significantly improve energy and concentration. It’s like fixing a drained battery inside your body.

• Magnesium: This mineral doesn’t always get the spotlight, but it’s a workhorse in the body’s energy production. Magnesium is involved in hundreds of biochemical reactions, including those that create ATP (the energy currency of our cells). Not having enough magnesium can lead to muscle cramps, fatigue, and weakness as early symptoms​

Bringing It All Together

Feeling low energy can be frustrating, but small changes can add up to big improvements in how you feel. If you often hit a wall of fatigue, start by checking in on your basics: Are you sleeping enough? Drinking water? Moving your body and eating nourishing foods regularly? These simple habits form the foundation of natural energy. Then consider the extras: a daily walk in the sun, a multivitamin or specific supplement if you need it, or a few minutes of relaxation to reset when stress is high.

-Conner