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Last Updated on December 11, 2020

14 Simple Hacks to Increase Energy No Matter Your Age

14 Simple Hacks to Increase Energy No Matter Your Age

The human body is a bioenergetic system. Bioenergetics is a field in biochemistry and cell biology that relates to energy flow through living systems. The essence of bioenergetics is to determine how living organisms acquire and transform energy in order to perform biological activities, and it can help you learn how to increase energy, no matter your age.

Energy, at its core, is acquired by a number of means, from breathing, movement, consumption (food/water), exposure to sunlight, and more! In this article, I will focus on each of those areas to help you learn how to increase energy, no matter your age.

What Affects Energy Levels?

Our energy levels can be affected by a number of prevalent things in our society. Lack of sleep is one of the leading causes of lack of energy, and this is further aided by the fact that many gaze for hours on end at their devices and TV screens even after turning in for the night. I’m always surprised to hear that even some close friends of mine fall asleep many nights with the TV remaining on, or with a sleep-timer.

Unhealthy foods, including processed/refined sugars and even carbs can cause sleep problems. This is because refined sugars cause issues ranging from inflammation, to effects on cognitive function, and worst of all, to the well-known “crash” that comes after consuming refined sugar. Lack of hydration is right up there with sleep in terms of what most widely impacts people throughout the world.

14 Simple Energy Hacks That Work

Let’s get started finding ways to help you address your lack of energy. The methods that work for you are going to depend on what’s causing your lack of energy in the first place, so self-awareness is a good first step.

Rest and Recovery (Sleep)

Sleep is the most valuable activity for your body!

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1. Put Away the Devices

I suggest removing all devices from the bedroom, and not just your TV but your mobile devices, laptops, and tablets as well! The main reasons for this are to calm a busy mind before bed, to avoid the impacts of low-level EMF exposure, and to reduce blue light exposure (from devices) that can suppress the production of melatonin (sleep-inducing hormone).

2. Get Adequate Sleep

Falling asleep at a reasonable time (between 9 and 11 pm) is ideal to maintain healthy Circadian rhythms. These are physical, mental, and behavioral changes that follow a daily cycle. They respond primarily to light and darkness in an organism’s environment. When I was in my teens an early twenties, I used to stay up all night working or partying, and would ultimately go to sleep around 6 am, and it took a huge toll on my body and mind. Now let’s just say I’m lucky if I make it past midnight, and partying involves playtime with my Doberman.

3. Take Naps

Sleep experts have found that daytime naps can increase alertness, boost creativity, reduce stress, improve perception, stamina, motor skills and accuracy, enhance your sex life, aid in weight loss, reduce the risk of heart attack, brighten your mood, and boost memory![1] It’s a great quick-fix for increasing energy levels as it only requires 30 min to 1 hour.

Movement

Energy efficiently utilized begets more energy!

4. Get Your Heart Rate Up

Cardiovascular exercises, like walking, hiking, running, and dancing improve blood flow/circulation, boost immune function, and much more! The great thing about this energy hack is that your body operates like a rechargeable battery, and as you continue to walk and perform other activities, it will produce more energy and beneficial biochemicals in your brain and body.

5. Lift Weights

Aside from benefits to your heart, improving your balance, strengthening your bones, and helping you lose weight, strength training helps boost your metabolism (the rate your resting body burns calories throughout the day). When you do strength, weight, or resistance training, you stimulate the muscles (and central nervous system) and improve overall circulation. In turn, your body demands more energy based on how much energy you’re exerting (meaning the tougher you’re working, the more energy your body demands).

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Nutrition and Hydration

You are what you eat (or don’t)!

6. Drink More Water

Though this one seems like a no-brainer, many neglect hydration. Up to 60% of the adult body is water. The brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.[2] What all is this means is that your body needs a constant flow of water in order to function at its best. So buy yourself a reusable bottle and keep it filled throughout the day!

7. Be Careful What You Eat Before Exercise

This is a tricky one, and you’ll need to be careful how you apply it. There’s quick digesting carbs and sugars such as bananas that work great for exercise, and as long as you work out soon after consumption, you’ll benefit from the energy boost. You may even see some bodybuilders or powerlifters eating candy and sugar sweets before a workout, and the same logic applies as it allows for rapid access to energy. Instead of candy, try eating fruit as there is a difference in terms of impacts on the body and long-term chronic inflammation.

8. Mind Your Gut

The gut is essentially the human body’s second brain, and most people do not treat it as such. The gut has close ties to all aspects of human physiology as it is connected to everything in some way, and that means correlation to energy levels. One very simple hack is to consume probiotics, such as natural Greek yogurt or kombucha.

Sunlight

Let the sun shine through!

9. Watch the Sunrise

Many meditation practices involve sun-gazing or watching the sun rise, and there’s a reason for this. As Molly Maloof, MD, puts it:[3]

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“The blue light that’s outside in the early morning gives you a natural energy boost, no caffeine required! Blue light turns off melatonin production and turns on wakefulness.”

It also sets your body’s circadian clock for the day, priming you for maximum efficiency — particularly when it comes to metabolism.

10. Get More Sunshine

Vitamin D is an excellent source of energy, among other things. Our body’s don’t just run on Vitamin D and sun exposure, they thrive on it! Vitamin D helps fight disease, depression, and boosts weight loss — need I say more?

Grounding

Staying grounded means more energy!

11. Go for a Barefoot Walk

Because the earth’s surface has a negative charge, it’s believed that you can absorb negative ions through your feet by walking on the ground barefoot[4]. Other sources of negative ions include beaches, forests, and ion bracelets.

12. Practice Meditation

This is an excellent way to replenish our energy reserves. Meditation acts to clear your mind of all the distractions and allows you to focus our energy where it’s best suited towards your greatest good.

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If you don’t have experience with meditation, this article can help you get started.

Forest Bathing: ‘Shinrin-Yoku’

Adopt the pace of nature.

13. Take a Nature Walk

Shinrin-Yoku, translated into English as “forest bathing,” means taking in the forest atmosphere during a leisurely walk. It is a therapy that was developed in Japan during the 1980s, becoming a cornerstone of preventive health care and healing in Japanese medicine. Research says Vitamin N (N, as in Nature) can boost your energy and improve your physical and mental health[5]. However, a recent study found that more than half of American adults spend 5 hours or less outside each week[6]. This disconnect with nature can lead to a drop in energy levels, but the good news is that it’s an easy fix — just get outside!

Creative Expression (Bonus)

Creativity brews energy!

14. Engage in Any Creative Activity

An effective way to generate more energy is to be creative! The best approach to this is to determine what makes you happy and allows you to express creativity. In practice, this one touches on the psychological aspect of self-actualization in terms of Maslow’s hierarchy of needs, as well as biochemical aspects that include the production of serotonin, endorphins, dopamine, and more. Creative expression also enhances memory and brain function and can reduce the risk of mental disease/disorders later in life.

Conclusion

This list may seem overwhelming at first if you haven’t adopted these approaches, but once you integrate them into your daily life, they will gradually become second nature. Analyze why you may be feeling a lack of energy and pick and choose which practices will help you generate and utilize energy better within your mind and body.

More Tips on How to Increase Energy

Featured photo credit: Mor Shani via unsplash.com

Reference

More by this author

Adam Evans

BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

Understanding Intermittent Fasting Benefits Beyond Weight Loss A Simple Muscle Building Workout Routine to Increase Strength 10 Natural Brain Boosters to Enhance Memory, Energy, and Focus 12 Healthy Brain Foods To Improve Your Concentration 15 Core Strength Workout Exercises for Beginners

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Published on February 26, 2021

8 Best Natural Energy Drinks For An Instant Energy Boost

8 Best Natural Energy Drinks For An Instant Energy Boost

Need an energy boost? Don’t reach for that soft drink! Sure, the sugar and caffeine might make you feel more energized, but that feeling is only a temporary spike in blood sugar. When it wears off, you’ll crash—and feel even worse than before!

The good news is that there are plenty of natural energy drinks that can ramp up your energy levels without spiking your blood sugar. That means no energy crash and no empty calories. Many of these drinks can even be made at home, so you can easily avoid the added sugars and artificial ingredients.

Here are eight of the best natural energy drinks you can try (and make) for yourself at home.

1. Kombucha

Kombucha is a fermented tea made with a SCOBY (symbiotic culture of bacteria and yeast). Kombucha has a long list of health properties: B vitamins, glucuronic acid (a detoxifier), and loads of antioxidant-rich polyphenols. But what kombucha is best known for is its probiotic bacteria and acetic acid, which have been shown to boost energy levels.[1]

Probiotics play a huge role in energy production. Studies suggest that by improving the balance of healthy bacteria in your gut, your “friendly” bacteria will be better able to break down the nutrients in the food you eat.[2] This means you’ll get a natural energy boost from eating the right foods!

Acetic acid has even been shown to increase your metabolism, which means you’ll be using calories from food more efficiently. Acetic acid is the only short-chain fatty acid to reach the systemic circulation in significant amounts where it provides energy for muscles and other tissues. It’s also non-insulinogenic, which means it won’t give you a blood sugar spike.

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You can brew kombucha yourself at home by obtaining a SCOBY, or you can buy bottled kombucha in a store. Just make sure you buy the real stuff![3]

2. Oolong Tea

Poor energy levels can be reversed with a delicious cup of oolong tea. This ancient Chinese beverage is also known as “black dragon tea,” and it’s packed with catechins similar to those found in green tea. These catechins work by promoting your body’s ability to break down fat, which can boost energy levels.

Studies suggest that the catechins in oolong help your body to use fat cells for energy, while the mild caffeine content can give you a quick boost for getting through the day. It’s also been found that drinking full-strength oolong tea may increase energy expenditure and fat oxidation by 12%, which means you’ll be better able to obtain energy from food. It may even help with weight loss![4]

You can make oolong tea with tea bags or loose leaves. Try blending it with green tea for an added boost!

3. Green Tea

Famous the world over, green tea is a powerhouse of health benefits and is often included in the list of beverages used by athletes for extra energy. The caffeine content of green tea is mostly responsible for its energizing benefits. Studies have shown that a regular cup or two of green tea can boost your metabolism and maintain healthy energy levels throughout the day.[5]

Moreover, green tea is believed to increase fat-burning by encouraging your fat cells to release fat, then stimulating your liver’s ability to convert that body fat into energy. This is particularly helpful for weight loss! Try drinking green tea throughout the day to keep your metabolism ticking and your brain active. A cup or two before a workout could also contribute to your endurance and stamina.

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4. Kvass

Kvass is another fermented food, like kombucha—but it’s made from rye bread.[6] This traditional Slavic and Baltic drink is actually known as “black bread,” and it’s still enjoyed in many Eastern European countries.

Kvass can be flavored with fruits, such as strawberries and raisins, or with herbs, such as mint. Traditionally, kvass is served unfiltered with its natural yeast content, which adds to its unique flavor. It’s a good source of B vitamins, which help your body produce energy. Kvass also contains lactic acid and simple sugars, which can be helpful for a quick boost.[7]

Like kombucha, the fermenting process of kvass allows for beneficial bacteria that may improve your digestion. This means you’ll be better able to absorb the energy content of foods you eat. Kvass can also be made with beetroot, which boosts its nutritional content and has excellent benefits you’re your gut microbiome. Beets are a good source of folate, vitamin C, potassium, iron, and phytonutrients. These are made more bioavailable when fermented into kvass!

5. Matcha

Matcha is one of Japan’s most revered beverages. It’s made by crushing green tea leaves into a fine, bright green powder before being mixed in with hot or cold water. This process helps to retain many of the natural antioxidants and other nutrients in the leaves.[8]

The matcha tea bushes are grown in areas out of sunlight, which delays photosynthesis and slows the growth of the plant. The result is a higher concentration of chlorophyll, a powerful detoxifier, and a good energy source.

Drinking matcha means you’re drinking the whole leaf—all the natural caffeine and antioxidants. The nutritional content is thought to be almost 10 times greater than traditionally steeped green tea! Best of all, matcha provides the energy that comes on gently, rather than the “hit” that coffee supplies.

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6. Coconut Water

Coconut water may be 95% water, but it’s still a great source of energizing minerals. Coconut water is the clear liquid found in green coconuts, and it’s a naturally sweet and refreshing drink.

Coconut water is a much healthier alternative to sports drinks—and contains more than 10 times the potassium! Potassium helps to maintain a healthy balance of electrolytes, which is essential before and during exercise as it has less sodium—the main electrolyte you lose with sweat—than most sport’s drinks. The magnesium in coconut water also supports normal energy production and reduces cramping so you’ll be able to keep exercising for longer.[9]

Most importantly, coconut water has fewer carbohydrates than many commercial sports beverages, which is important for proper rehydration after exercise.

7. Yerba Mate

Yerba mate is a traditional drink made from the dried leaves of Ilex paraguariensis, a type of holly native to South America. It’s a very social drink and famous throughout South America.

Yerba mate can boost your energy levels in much the same way as coffee but without the caffeine jitters! In fact, the energizing effects of yerba mate are described as gentle and calm. Mate drinkers report that they feel more alert but don’t experience the crash that coffee can produce.

It’s for this reason that many athletes use yerba mate to enhance their physical performance before a workout or event. It’s also believed to be helpful to those suffering from mental or physical fatigue or chronic fatigue syndrome.

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It’s also mentally energizing—yerba mate enhances memory, boosts mood, and increases concentration. It’s said to make you feel more motivated and be productive by stimulating the production of the neurotransmitter dopamine.[10]

8. Carrot Juice

Carrots are a fantastic source of beta-carotene—the provitamin A carotenoid which your body can quickly convert into vitamin A. Beta carotene is a powerful antioxidant that not only protects your body from free radicals but also bolsters energy levels.

Vitamin A plays many roles in growth and development, and it’s especially important in maintaining energy. Research has shown that vitamin A is crucial for assisting with daily energy production and physical activity.[11] Our cells create energy by first creating adenosine triphosphate (ATP), the energy-carrying molecule found in the cells of all living things. To do this, our cells first need sufficient vitamin A. Low levels of vitamin A will directly affect your body’s ATP production, causing your energy levels to dwindle.

Carrot juice is one of the healthiest veggie-based drinks out there, and it has much lower sugar than fruit juices! It’s also super easy to make at home.

Final Thoughts

You don’t have to consume artificial energy drinks to get the energy boost you need. Try out these eight natural energy drinks that are packed full of micronutrients to keep you healthy, active, and energized. You just have to put in a little more effort in preparing them, but I guarantee it’s worth it.

More Natural Energy Drinks

Featured photo credit: Raimond Klavins via unsplash.com

Reference

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