If you are fatigued throughout the day, you aren’t alone. Fatigue has become rampant. With our hustle and bustle lifestyles filled with long work hours, busy families, and everyday stress of a fast paced life, it’s no wonder so many of us suffer from being tired constantly.
Unfortunately for most of us, we grab a quick fix such as an energy drink, can of pop, or an artificial supplement. Instead of making it better, this often leads to big crashes throughout the day and more fatigue from the never ending cycle.
Thankfully, energy doesn’t require downing a sugary drink or taking an aritificail supplement. In fact, you can give yourself a much sustainable boost by simply practicing natural, healthy habits.
From intermittent fasting to natural supplementation, we go through 10 sustainable and healthy methods to give yourself an afternoon boost, instantly.
Take Vitamin Supplements
The first thing you should do is make sure you are nourished. You can eat a balanced diet and still be deficient in vitamins. In fact, if you decide to visit the doctor and discuss fatigue issues, one of the first things they will do is run a few tests to determine if you are vitamin deficient. Often times this is vitamin D, Vitamin B, or Iron. Being deficient in these micronutrients can lead to unwanted fatigue, and one of the best ways to combat this is through supplementing with an over-the-counter multi-vitamin.
Consistently taking vitamins, while eating a quality diet, can improve both your health and energy stores. It’s a cheap and easy way to boost your energy while knowing your body is being supplemented with the right micronutrients.
If you know which vitamins you are deficient in, then you can definitely invest in a vitamin specific supplement. However, most people will benefit from regularly taking a daily multi-vitamin that you can find a the local grocery store, or drug store, or even on amazon.
You can grab my signature multi-vitamin here. It has stunning reviews and comes in at an affordable price.
2. Go For a Walk
If you feel drowsy, one of the quickest ways to get an energy boost is to force yourself to go for a walk. When we walk, we elevate our heart rate, boost our metabolism, and produce more energize.
No too mention, research suggests walking helps improve cognitive function, reduce stress and improve sleep. All of these factors contribute to a healthier lifestyle and overall increase daily energy. Therefore not only does it give you an instant boost, but helps you sustain your energy in the future as well.
However, excising regularly (and even simply walking) can require a degree of discipline. Therefore, If you need to stay accountable, you can call a friend, join a fitness class, or even invest in a fitness watch. Sometimes there is nothing more rewarding than watching your steps for the day knowing you are going to surpass your weekly goals.
Quick Tip: Use a step counter.
I’m personally a huge fan of the Fitbit or Apple Watch - however, you can also find a more affordable (generic brand) on Amazon that will do the trick as well (and come in under $50 .
You can get the Fitbit Charge 2 for less than 150.00..
3. USE L-Theanine & Caffeine
It’s no secret that tea can give you a quick energy fix in the afternoon. A combination of L-Theanine and caffeine, this mixture boosts both energy and concentration, allowing you to truly focus.
In fact, there have even been multiple studies showing the benefits of combining these two supplements together.
Caffeine is the “energy” and L-Theanine is the amnio acid that relieves you of anxiety and stress. The combination is a perfect duo for prolonged concentration.
If tea isn’t your thing, you can also get L-Theanine and caffeine as a supplement online.
Try taking a little L-Theanine with your morning coffee or caffeine supplement - you might be surprised by your energy and focus.
4. Reduce Your Carb Intake
Ever had a thanksgiving dinner, only to find yourself longing for an afternoon nap afterwards? Many people try to blame it on turkey, but the reality is that when we eat excessive carbs we often find ourselves fatigued. This fatigue is due to the rapid spike in insulin and drop in blood sugar, that leaves our body exhausted during digestion.
One of the best ways to combat this is to reduce your simple sugar carbs and replace them with longer digesting, complex carbs. Try to avoid starchy foods and replace it with vegetables and whole grains. Eating a well balanced, healthy diet can go a long ways for your waist and your energy levels.
5. Take a Quick Nap
Sometimes the best thing you can do is simply take a nap. In fact, according to the National Sleep Foundation, a quick afternoon nap can help restore mental clarity and alertness. These naps, which are recommend to be 20 to 90 minutes long, were thought to have once belonged to our natural daily habits before modern work periods started occurring.
Therefore, the next time that fatigue hits, you might simply want to not fight it and cozy up in your office instead.
6. TRY INTERMITTENT FASTING
Most people who regularly practice intermittent fasting rave about its energy boosting benefits. This focus centric experience is backed up by science too.
Every time our blood sugar spikes and then drops, our energy drops with it. This rapid change is usually caused by eating sugary or high carb foods.
Intermittent fasting helps reduce this trend by keeping your blood sugar levels stable for longer. This keeps energy levels elevated.
Many people also brag about their ability to focus when practicing intermittent fasting. Energized, focused, and healthy without having to spend a single dollar on supplements is why intermittent fasting has become popular lifestyle.
You don’t have to fast for an “extreme” amount of time either. In fact, simply limiting your eating window to an eight hour day (from 9 AM to 6 PM for example) is enough for you to enjoy these incredible benefits.
To learn more about intermittent fasting, I recommend checking out my in-depth article right here.
Next time you are starting to feel sluggish - try a little bit of light fasting. You might be surprised by how much energy and clarity you have throughout the day.
7. GET SOME LIGHT (OR FIND A WINDOW)
There have been numerous studies focusing on the affects of daylight on employee well-being. In fact, in many businesses across the country, employers set up offices with this in mind. Light simply helps people stay more energized and productive.
Of course not everyone has the luxury to be set up by a window (and not everyone lives in a climate where the sun shines all of the time!). Therefore, one of the best ways to combat this is to invest in some better lighting. In fact, you can mimic daylight by using LED lightbulbs, particularly bulbs that fall in the 5000 K white light spectrum.
My favorite “daylight” LED lights for those of you on a budget are these Glolux 75 Watt 5000 K lightbulbs. They are only $17 on Amazon for a pack of 6!
8. DRINK A COLD GLASS OF WATER
Fatigue is one of the first signs of dehydration. Many people who struggle with fatigue are simply struggling with dehydration. We have replaced water with pop, sugary sports drinks, and energy supplements, and although these can be enjoyable, they don’t exactly replace the one essential nutrient all life needs - water.
Therefore, before you worry about deficiencies, hormone issues, and doctors appointments, try drinking more water first.
Quick Tip: Try to buy a fun water jug you enjoy carrying around. Sometimes something as simple as a tumbler, mug, or classic water bottle can encourage you to bring and drink more water. It will also save on your budget.
I recommend Contigo’s AutoClose Tumbler. It has a long thick straw and will autoclose when the straw is removed. It’s the exact bottle I carry around all day to assure I drink plenty of water.
9. TURN UP THE MUSIC
There is a reason most people listen to music in the gym or on a run: because it gives you energy.
That’s why when you are feeling down, turn it up. Music is a fantastic way to receive a natural boost of energy, when excising or at the office. By stimulating the brain, music has a direct affect on not only our energy but also our mood.
Therefore, there is hardly a better way to boost energy naturally than by popping in a pair of headphones and letting your brain do the work.
10. STAY ON SCHEDULE
Finally, one of the best ways to improve overall energy levels everyday (and combat fatigue before it starts) is to set a schedule. Your body tends to adapt to consistency, therefore, routinely setting a bed time, eating window, and being non-negotiable about it, is one of the best ways to stay energized. This way your body won’t be exhausted by your change in diet or lack of sleep. Instead you will be well rested, and ready to take on each and every day.
I go into more depth on this in my article on daily non-negotiable (and why you need them).
Finally, the best thing you can do is take care of yourself. It’s easy to get in the pattern of take unhealthy energy supplements, only to end up crashing and taking them over and over again. This tends to not only result in extra exhaustion during the day, but insomnia, poor eating habits, and even mood swings. The best thing you can do is take care of yourself, and you’ll have all of the natural energy you’ll ever need.