10 Ways To Boost Your Energy: The Solution To Fatigue

  • josephthms

  • Jan 28, 2022

Feeling energized at the start of the day is as critical as breathing. Energy is a basic human need that is essential in getting out of bed, taking a walk, and even picking up your hand. The everyday stressors of our life have caused us to feel less energized. Overall, it hinders us from performing our tasks at hand with full efficiency. According to the 2018 stats from National Safety Council, out of 160 million USA workforce, 107 million people suffer from workplace exhaustion. This is an alarming statistic that can be demotivating and anxiety-provoking.

However, human beings can feel energized by adopting various activities in their life. Eating healthy foods, regularly exercising, waking up early, etc. are some examples of gaining energy.

Below are several activities individuals can adopt in their everyday life to feel more energized and bust feeling fatigued at all times.

1. Take Small-breaks

A 24 hour day feels much longer when individuals do not feel energized. Small breaks during the day energize a person to the level they can perform their tasks with ease. According to the famous Pomodoro technique, individuals must take a 5-10 minute break every 30 minutes to enhance productivity. Research published in Science Direct supports the idea of short breaks because of the numerous benefits that it provides for instance better memory, enhanced productivity, and increased potential to adopt new skills.

2. Healthy Food

An average person needs a minimum of 1200 calories for the body organs to perform their everyday functions. Healthy foods such as whole grains, fruits, vegetables, and meat contain multiple vitamins and minerals essential for a human being to feel energized. Consuming healthy foods means consuming the proper amount of carbohydrates, proteins, and healthy fats regularly. It also includes eating whole grains and reducing the amount of refined sugar in the diet. A key point to remember is to consume foods that keep the blood sugar levels stable for longer times. According to the American Journal of Clinical Nutrition, consumption of whole-grain foods increases insulin sensitivity in the body which means diabetic patients would need lesser medications with time.

3. Exercise Regularly

Regular exercise increases the body’s energy supply levels. It boosts the circulation of oxygen which makes sure that every organ works properly. Higher oxygen levels not only support the energy production of the cells but also allow enhanced and efficient functioning. This is why regular exercise is so important. Individuals who cannot exercise for long periods of time can go on a brisk walk to relax the muscles from prolonged sitting or standing.

4. Practice Gratitude

Gratitude is responsible for increasing positive feelings in an individual at a massive level. Multiple studies on the effects of gratitude on the brain have suggested an increase in dopamine levels. Dopamine is known as the neurotransmitter of good feelings which increases energy levels that result in higher motivation. 

5. Short Power Naps

A science direct research found that power naps have helped individuals gain energy at a considerable rate. Naps ranging from 10-20 minutes can be extremely beneficial for boosting alertness, mood levels, and productivity.

6. Healthy Snacks

Healthy snacking is also known as power snacking. It means the person is consuming healthy fats and a proper amount of proteins rather than munching on biscuits, chips, and chocolates which are an alternative to unhealthy sugars for an energy boost. Healthy snacks, on the other hand, keep the blood sugar levels stable over time.

7. Stress Reduction

Poorly managed stress is one of the biggest factors that can drop energy levels. It is because anxiety consumes a lot of energy resources of the body. Stress leads to insomnia and disrupts sleeping patterns which also leads to lower energy levels. Reducing stress can help individuals feel more energized and deal with everyday pressures with more efficiency.

8. Meditation

Breathing exercises, physical movements, and training the mind for better focus are included in any meditation exercise. Meditation practices like focused attention and yoga have been proven to significantly boost energy levels. There are multiple types of meditation such as visualization yoga, loving-kindness meditation, etc. that help boost energy levels. Why? Because meditation not only focuses on a single aspect but rather targets the whole body and releases tension found anywhere within the body.

9. Hydration

70% of the human body is comprised of water which makes it essential for human beings to stay hydrated at all times. The human mind can easily confuse the signals of thirst for hunger. In other words, individuals think they need food instead of water which can lead to overeating. A natural and simple solution to this problem is to drink plenty of water during the day. For instance, an average human body requires 8 glasses of water a day which can be divided into multiple sections.

Avoid Drugs

When individuals suffering from addiction are asked about their starting point, they give different reasons like peer pressure, low energy levels, curiosity, stress, and tension at the workplace or in life. The important point to keep in mind is that frequent use of drugs for their temporary benefits only results in undesirable consequences. Someone who uses drugs to boost their performance sees that after several hours the energy levels are low again. So, they have to take a dose of drugs again. It becomes a cycle in no time so the individual has to face problems such as:

  • Increased blood pressure
  • Higher heart rate
  • Loss of conscientiousness
  • Problems with libido
  • Hallucinations
  • Withdrawal symptoms
  • Digestive issues
  • Mental illness

Other than the above-mentioned consequences, there are more repercussions like exposure to hepatitis, AIDS, and STDs. Hence, avoiding drugs and seeking addiction treatment should be the utmost priority and they must never be used as a solution to fatigue.


It is important to know that boosting energy is within the control of any individual. They can use natural ways such as taking small breaks, eating healthy food, exercising daily, practicing gratitude, and meditating regularly. Using these ways keeps the mind, body, and spirit fresh and healthy. Another pivotal point is that one should use these strategies daily for sustainable personal growth in life or else it won’t be fruitful. 


Read More: How To Increase Patience Through Meditation