Natural Ways to Boost Your Energy and Combat Fatigue

About ten years ago, Dr. Amy Shah constantly felt exhausted. As a working mother with two young children, her life was undeniably busy. However, she refused to accept the idea that constant fatigue was normal, despite suggestions to the contrary from her peers. Shah embarked on a journey to reclaim her energy. In 2021, she authored I’m So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life. Her research revealed that maintaining a packed schedule doesn’t have to mean ending each day depleted. Simple, natural methods exist for boosting energy without relying on espresso shots every morning.

Alongside a clinical psychologist and a leadership coach, Shah offers strategies to reduce daily tiredness and increase energy in your body and mind.

Adopt a Gut-Friendly Diet

Dr. Amy Shah emphasizes the importance of a diversified diet for gut health. Key choices include nutrient-dense, high-fiber foods such as avocados, seeds, nuts, cruciferous vegetables like cauliflower, and lean meats like fish.

According to Shah, the foods you consume and the gut bacteria processing them impact your energy. These elements can either support energy-enhancing hormones like serotonin or foster inflammation, which diverts energy to other areas instead of sustaining mental and physical activity.

If you desire more energy, focus on gut health with these strategies:

• Consume nutrient-dense, high-fiber foods: Elements like blueberries, avocados, seeds, nuts, leafy greens, and cruciferous vegetables enhance digestion, metabolism, and serotonin production.
• Avoid sugary, caffeinated drinks: These beverages spike and then crash your blood sugar and cortisol levels, heightening inflammation and potentially leading to increased tiredness.
• Steer clear of processed meats: Such meats are linked to increased inflammation and health issues like cancer and high blood pressure. Consider a plant-based diet, or opt for lean, organic meats like hormone-free chicken or grass-fed beef if you include meat in your diet.

Boost Your Circadian Rhythm

A well-functioning internal clock can enhance mood, reaction time, and cognitive ability, says Shah. If mornings start poorly or you feel sleepy during work, it may be time to reset your circadian rhythm. Here’s how:

• Get early morning sunlight: Sunlight prompts the brain to halt melatonin production, signaling wakefulness. Shah refers to this as a straightforward energy boost.
• Align your eating pattern with your biological clock: Our digestive systems are meant to operate for about 12 hours a day. Overeating, particularly at night, disrupts necessary gut rest. Shah recommends eating during daylight, ceasing three hours before bed, and allowing a 12-hour fast from eating.

Recharge Your Emotional Energy

Energy renewal isn’t just physical; it involves the mind too. For increased motivation and enthusiasm, consider these tactics:

Daily Stress Relief

Clinical psychologist Enmanuel Mercedes advises against reserving relaxing activities like journaling exclusively for weekends. Regular decompression replenishes energy, much like consistent skill practice leads to improvement. Mercedes stresses the need for a daily stress-relief routine, be it a morning exercise, journaling, or even a nightly crossword.

Studies indicate that effective recovery rituals can reduce anxiety and foster control.

Enjoy a Hobby

Leadership coach Karen Walrond recommends hobbies for personal enjoyment. Contrary to burdening your schedule, they invigorate, offering a thrill when mastering new skills. From scuba diving to pottery to piano, Walrond’s hobbies promote self-care and energy maintenance.

Research links hobbies to longer life, stress reduction, social connections, and an adventurous spirit. Embrace the joy of learning new activities for well-being and longevity, Walrond suggests.

This article was edited by Malaka Gharib. Please share your thoughts. Call us at 202-216-9823 or email [email protected]. Tune in to Life Kit on Apple Podcasts and Spotify, and subscribe to our newsletter. Follow us on Instagram: @nprlifekit.