Running on Empty? 8 Natural Ways to Boost Your Energy
Feeling flat, foggy or reaching for another coffee by 3pm? Good energy usually comes down to a handful of everyday habits, and small changes can make a big difference.
Whether you're a student juggling classes, a parent running on little sleep or simply feeling drained, these eight areas are the best place to start.
1. Get better sleep
Most adults need 7 to 9 hours a night, and teenagers need a little more, around 8 to 10 hours. Quality matters as much as quantity.
Keep a routine. Go to bed and wake up at around the same time each day, even on weekends and holidays.
Cut caffeine early. Caffeine can stay in your system for 6 hours or more, so try to switch to water or herbal tea after lunchtime. That includes coffee, energy drinks, cola and black or green tea.
Switch off screens. Put phones, tablets and laptops away at least 30–60 minutes before bed.
Dim the lights in the half hour before bed to signal to your body that it's time to wind down.
Get morning light. Ten minutes of sunshine soon after waking helps set your body clock and makes it easier to fall asleep at night.
2. Keep moving
It sounds backwards, but moving more gives you more energy. Australian guidelines recommend children and teenagers get at least 60 minutes of activity a day. Adults should aim for 2.5 to 5 hours of moderate activity across the week, plus some strength work.
It doesn't have to be structured sport. Surfing, a walk along the beach, dancing or kicking a ball around all count. Find something you enjoy and you're far more likely to stick with it.
3. Make time for downtime
Constant busyness and stress drain your energy. Try to spend 5 to 10 minutes a day with no music, phone or other distractions. Sit quietly, breathe slowly, or take a mindful walk.
Time with friends, laughter, being in nature and doing things you love all help to recharge your batteries too.
4. Eat for steady energy
Food is fuel, but the type of fuel matters. A diet high in "empty" calories from processed foods won't give your body the nutrients it needs to make energy.
Start with protein. A breakfast with protein keeps you fuller and your energy steadier through the morning. Try eggs, baked beans, Greek yoghurt, nut butter or leftover chicken with your toast.
Choose slow-release carbs. Wholegrain or sourdough bread, brown rice, oats, quinoa, sweet potato and legumes release energy gradually.
Go easy on sugar. Lollies, soft drinks and pastries give a quick spike in blood sugar, often followed by a slump that leaves you tired and hungry again.
Snack smart. A piece of fruit with a handful of nuts or seeds is easy to carry between classes or meetings and keeps you going between lunch and dinner.
Don't skip meals. Regular meals help keep your blood sugar, mood and concentration more stable.
Try some easy swap outs:
Sour dough toast with egg or baked beans instead of white toast with jam
Oats with berries, yoghurt and seeds instead of sugary cereal
Apple with nut butter, or a handful of trail mix instead of chips and lollies
Water with lemon or sparkling water with fruit instead of soft drinks or energy drinks
5. Drink enough water
Even mild dehydration can make you feel tired, give you a headache and affect your concentration. Aim for around 6 to 8 glasses a day, and more in hot Australian weather or when you're active. Water also supports your kidneys and liver, which do the job of clearing waste from your body.
Tip: Keep a refillable bottle with you. If your urine is pale yellow, you're on track.
6. Top up your magnesium
Magnesium is one of the most important minerals for energy. It's needed to produce energy in every cell of the body, and it also supports muscle recovery and helps reduce cramps in people who play a lot of sport.
Good sources include pumpkin seeds, almonds, cashews, Brazil nuts, leafy greens, legumes, bananas, avocado and dark chocolate.
7. Check your iron
Iron carries oxygen around your body, and low iron is one of the most common causes of tiredness. Teenage girls, women with heavy periods, pregnant women, athletes and people who eat little or no meat are most at risk.
Iron-rich foods: lean red meat (a few times a week), chicken, fish, eggs, legumes, tofu, spinach, parsley, nuts and seeds.
Boost absorption: pair plant sources of iron with vitamin C foods, such as spinach with capsicum or lentils with tomato.
Time your tea and coffee: have them between meals, not with them, as they reduce iron absorption.
Don't take iron supplements without a blood test first. Too much iron can be harmful.
8. Don't forget your B vitamins
The B vitamins are your body's energy team. B1, B2, B3, B5 and B6 help turn the food you eat into usable energy. Vitamin B12 and folate help make healthy red blood cells, and low levels can leave you tired, foggy and short of breath.
B vitamins dissolve in water, so your body doesn't store most of them for long. You need a regular supply from food, and stress, alcohol and a diet high in processed foods can all run your levels down.
Good sources
B1, B2, B3, B5, B6: Wholegrains, eggs, dairy, meat, chicken, fish, legumes, nuts, seeds, mushrooms
Folate (B9): Leafy greens, legumes, asparagus, broccoli, avocado
B12: Meat, fish, eggs, dairy, fortified plant milks and nutritional yeast
Who may need extra support: Vegans and vegetarians (B12 is found almost only in animal foods), older adults, pregnant women and people taking some medications, such as metformin or acid-reducing medicines.
Taking a B complex supplement can help if your diet falls short, but more isn't always better. High doses of vitamin B6 taken over time can cause nerve damage, so check the label and get advice before you start. And don't worry if your urine turns bright yellow. That's the vitamin B2 (riboflavin), and it's harmless.
Get your energy back with Balanced Health
Even if you only put half of these tips into practice, you'll be well on your way to better energy. If you'd like a personalised approach, our naturopaths and nutritionists can look at your diet, lifestyle and pathology results to find out what's draining your energy and help you build a plan to get it back.
Book an appointment with the Balanced Health team in Coolangatta today.
Written by Sarah Franklin, naturopath, nutritionist and registered nurse. Learn more about our consultations, including fees and health fund rebates.
This article is general information only and isn't a substitute for personalised medical advice. Always speak with your healthcare practitioner before starting new supplements.
