Grab your cheat sheet
Everyone loves to run on high energy. It helps us enjoy the hobbies we love, interact with our friends, and make the most of our workouts.
Not many people consider this, but energy is a resource that runs on a cycle. Get a good night's sleep, and you’ll be refreshed the next morning, ready to go again.
But, what happens when we don’t feel our energy levels are quite what they used to be? Many people are reluctant to reach for synthetic energy like energy drinks or coffee. Instead, more and more of us are looking for natural energy boosters—the kind that offer sustainable results.
Want to boost your energy levels naturally? Here we look at six ways to increase your energy levels naturally, including how testosterone could be the culprit.
Ready? Let's go.
Get the right amount of sleep
If you are one of them, it's time to change that. Getting enough sleep is the most simple, natural way to boost your energy levels. Yes, improving sleep quality is a brilliant way of boosting energy levels.
Getting your sleep routine right for more energy
Did you know? In addition to a healthy diet, consistently solid sleep is one of the world's best natural boosters.
To make sure you get good quality sleep, start by setting a nighttime routine. Here's how to get the job done:
- Stick with a set with a sleep and wake-up time that stretches for at least seven hours
- Try to spend time outside in natural light during the day. Studies show this leads to better quality sleep and helps you to stick to an earlier sleeping time
- Aim to put down any screens, including tablets and smartphones, at least an hour before bedtime
- Set your room temperature to around 18 degrees, as experts say this is the 'slumber sweet spot'
- If you do have an alcoholic drink or two in the evening, try to have your last tipple around two hours before lights out time to avoid sleep disruption
How to level up your sleep hygiene
To improve your sleep hygiene even more, here are a few other hints that will give you a natural boost for energy day in, and day out:
- Consider using an eye mask or earplugs if you are sensitive to noise or light
- Noise machines or safe sleep meditations are excellent if you struggle to switch off your thoughts for slumber
- Avoid big meals at least three hours before bedtime to avoid being too full or uncomfortable when sleep time calls
- Enjoy a little bit of light activity or exercise in the evening to feel balanced and rested at bedtime— which brings us to our next point
You might think exercise saps and steals your energy levels. But, in fact, the opposite is true. Taking part in low-intensity exercise regularly results in increased energy and reduced fatigue.
Along with a boost in energy levels, gentle exercise is also good for physical and mental health. Exercise improves heart health and releases endorphins and dopamine, our body’s “feel good” chemicals.
If you live a sedentary lifestyle, try getting involved in a new physical activity that gets you moving. A walk around your local area, yoga in your living room or joining a tai chi class are examples of low-intensity exercise. So, think about what makes you happy, take your pick, and stick with it.
Read: Check out these seven epic energy-boosting workouts you can try at home and improve your t levels in the process.
Drink more water
Hydration is essential for humans. Water is critical for optimal cell function, dispersing nutrients, and ridding the body of waste. Water is life. But, so many people still need to drink more during the day.
Dehydration—not having enough water in the body—can lead to symptoms varying from dizziness and confusion to heat stroke and death.
Dehydration also uses up energy in the body. Our kidneys use more energy to process concentrated urine than diluted urine, especially when the body is processing more toxins, such as alcohol.
Stay hydrated throughout the day by drinking the recommended minimum of eleven cups of water. When exercising, you'll need additional water to tackle sweat loss. Extra hydration is also required when you are consuming alcohol. Consider electrolytes to aid hydration if you have had a particularly sweaty workout or have been unwell.
Stress is a natural response to our surroundings. Many years ago, stress was a good indicator of threats. But, today’s lifestyle means stress levels are no longer a response and are becoming a factor of everyday life.
Unfortunately, chronic stress is crippling for our physical as well as mental health, not to mention our energy levels.
Experts have linked stress to low energy levels, daytime drowsiness, and exhaustion. Reducing stress inducers can help boost your energy naturally while improving your health.
If you struggle to 'switch off' from work or other stressful lifestyle factors, try mindful practices like meditation or taking up a new hobby. Socialising with friends and family can also reduce stress and help you relax.
Improve your diet
Our daily diet supplies many of the nutrients our body needs to survive. But, a lack of energy often indicates we are not getting enough of the right nutrients we need for good sleep quality, maximum health benefits, and the energy we need to succeed.
What to include in your diet
The American Heart Association suggests aiming for four to five servings of fruit and vegetables daily. Eating various types and colours of fruit and veg will help you get the broadest range of vitamins and minerals.
What not to include in your diet
Avoid processed foods as these tend to be high in saturated fat and less nutrient-dense. Instead, go for whole grains, unsaturated fats and lean protein.
Limit caffeine and alcohol consumption, too. Both are diuretic stimulants, meaning they increase your need to urinate and can hinder your ability to reach a deep sleep.
By eating a balanced diet, you are feeding your body and boosting your energy naturally.
Read: Our guide to four super healthy and energy-boosting foods to include in your next cookout.
Increasing our energy levels is sometimes more complex than a habit change. Low energy levels could be a sign of a vitamin or hormone deficiency.
Vitamin B12 is an essential nutrient for DNA function and energy production. It's a vitamin that most people get from animal protein sources, so B12 deficiency is most common in vegetarians and vegans.
Beware of B12 deficiencies
Common symptoms of B12 deficiency are fatigue, weight loss and memory problems. To get more vitamin B12 in your diet, consume more animal-derived foods such as eggs, meat and seafood. B12 can be found in some cereals and plant-based milk if you don't eat meat.
The link between hormones and energy
Your lack of energy levels may also be a symptom of hormone imbalances. The thyroid gland releases the thyroid hormone, which manages metabolism. Your metabolism has a direct impact on your energy levels.
The thyroid can sometimes overproduce or underproduce the thyroid hormone. Overproduction (hyperthyroidism) symptoms include heart palpitations and weight loss. Underproduction (hypothyroidism) symptoms include hair loss and low testosterone. Both hypothyroidism and hyperthyroidism induce tiredness.
Natural testosterone supplement to boost energy
Low testosterone is not only a by-product of an underactive thyroid. It's also a direct cause of low energy levels.
Did you know? It is a natural part of life that testosterone levels drop as men age. But, if your levels have dropped below average, you may experience reduced energy, less sex drive, lower muscle mass and mood swings. But, guess what? You can do something about it.
Level up your T levels with Testoprime: the natural energy booster
If you think low testosterone levels are a contributing cause to your overall fatigue, boost your energy levels and testosterone once and for all with a natural supplement that gets the job done.