We live in modern era where our lives are busy so we feel low of energy in many cases. Every single person has some phases when he or she does not want to stay out of bed. But if you have chronic low energy and prolonged mental and physical fatigue, this it could be a sign of serious health problem. There are many factors which could lead to low energy levels, such as iron – deficiency, depression, sleep difficulties, thyroid problems, low T troubles, Vitamin B12 deficiency, deficiency of folic acid, etc.
You should be sure that your energy levels will be high during the day because this can help you to avoid problems with your work, school, relationship, etc. Also there are some cases when the low energy levels could be caused by medical treatment, medicine or illness so in this way you must talk with your doctor. You should stop taking coffee whenever you have low energy levels and try some of the below mentioned natural ways because they will have positive effects on your health. You should talk with your doctor for the recommended home remedies before you start using them in your daily life as natural way to increase your low energy levels.
Home remedies for low energy
Magnesium: There are some studies in which are said that about 80% of people who have low energy levels are deficient in magnesium [1]. This is happening due to poor eating habits and crops grown in depleted soil. Magnesium is very important mineral for the absorption of calcium, blood pressure regulation and muscle functioning. Also magnesium is used in over 300 different enzymatic processes in the body. The lack of magnesium could lead to many different problems, such as anxiety and depression; digestive problems; food allergies and asthma; inflammation and low energy levels. You can take magnesium supplements but you need to talk with your doctor about the recommended dosage. It is recommended taking magnesium supplement at night because it will relax you and you will sleep better.
Probiotics: You can take probiotics because it can boost your energy levels. It was noticed that those people who have reduced gut bacteria diversity are having more chances to have low levels often. This is a reason why you should add probiotics in your diet. It can help to destroy the bad bacteria. Also you can consume fermented foods on daily basis. You should eliminate refined sugar from your diet because the strain of unhealthy bacteria known as candida albicans feeds on sugar. If you have high sugar diet, then candida albicans can take over the gut and kill the bacteria which is making hard for your body to digest and absorb nutrients. [2]
Vegetable juice: You should drink fresh vegetable juice because this will be positive shock for your body. During the juicing the vegetable fiber is lost and this makes easier for your body to absorb and digest. Less work is needed for your body to reap the nutritional benefits so you will notice that you have an increase in the energy levels. Also when you drink vegetable juice, this can provide you important minerals and vitamins so they will supply energy to your cells. If you have noticed that illness is coming on, then the vegetable juice is one of the best ways to stop it in its tracks and this will keep your energy up before it dips. You should not buy juices from stores because they have preservatives, sugar and other bad ingredients so they can feel you worse and even more exhausted. You should make your own vegetable juice at your home. [3]
Daily exercise: When you will incorporate the regular exercise in you routine, then it will boost your energy levels and it will increase your energy and motivation while at the same time it will enhance the overall health. When you are exercising, then the physical activity sends oxygen and nutrients to your body’s cells and this can help your heart and lungs to work more efficiently as well as boosting your energy. [4]
Peppermint essential oil: If you want to stimulate your mind and increase your focus, then the peppermint essential oil can help you a lot. It is commonly used in the aromatherapy. In some animal studies were found that this essential oil have a stimulating effect on the brain and it is even powerful enough to treat the tension headaches. You should dab a few drops of this essential oil on your wrists which can boost your energy. Also, you can add few drops of peppermint essential oil to your morning bath to boost your energy. Also you can add a few drops of it to a steam diffuser to breathe in the benefits throughout the day. [5]
Rooibos tea: This is very helpful home remedy which can boost your energy levels. It is made from South Africa’s red bush plant so this refreshing tea is rich in antioxidants, like aspalathin which can fight against inflammation and ward off oxidative stress in animal models.
Green tea: This home remedy has many benefits for your body, such as anti – aging property and ability to fight against free radicals. It is rich in catechin which is antioxidant that has the ability to fight against free radical damage in the body. [6]
Apple cider vinegar: This home remedy can be used to boost your energy levels. Apple cider vinegar has enzymes and potassium which rid of the low energy levels. You should buy raw, organic and unfiltered apple cider vinegar because many of the ordinary apple cider vinegars are full of acetic acid which is not apple cider vinegar.
B vitamins: Vitamin B12 is known as energy vitamin. This is one of the best vitamins which can boost your energy. It will support the energy production and keeps your blood cells healthy and happy. When you are Vitamin B12 deficient, then the low energy levels could be a sign of it. This vitamin is water – soluble which means that your body cannot store extra amounts of it and it will get this vitamin from the foods you consume or supplements. The best foods rich in Vitamin B12 are eggs, cottage cheese, grass – fed beef, feta cheese, nutritional yeast, wild – caught salmon, lamb, Atlantic mackerel, sardines and beef liver. You should add these foods in your diet so you will not be Vitamin B12 deficient. [7]
Reishi mushrooms: Reishi mushrooms can help you in the fight against the low energy levels. They can boost your overall health and they will give you a significant boost in energy. [8]
Maca root: This home remedy is rich in many nutrients, such as Vitamin B1, Vitamin B2, Vitamin C, Vitamin E, magnesium, copper, zinc and over 20 amino acids. It is rich in nutrients which mean that has the ability to restore mental, endocrinal and sexual health. It has positive effect on your mood, stamina and energy. It can increase your energy because it can stabilize your blood sugar levels and it supports the pituitary gland which is essential gland for energy and focus. You should take powdered maca root before you start with your exercise or to be the first thing in the morning. [9]
Chia seeds: This home remedy will boost your energy and it will provide you many nutrients for your overall health. Chia seeds have Omega – 3 and Omega -6 fatty acids which can keep your body feeling fresh, combat inflammation, boost brain power and enhance your sleep quality. Also it has fiber and protein which can keep your blood sugar stable so if you want to boost your energy, then add these seeds in your diet. [10]
Rhodiola Rosea: It is also known as rose root. This natural cure can regulate your hormones, cure depression and deal with stress. It has the ability to increase your energy and endurance. This herb is known as adaptogen herb which means that it can help your body to adapt any stresses which throw it off balance. Also this home remedy can make you more resistant to physical and mental stress. It can help you to maintain the energy levels throughout the day. This natural cure can help you to get a relief from the everyday stresses so you will feel normal again. [11]
Improve sleep quality: If you are not sleeping well during the night, then you will feel exhausted the next day. When you are sleeping, your body is restoring and repairing the damage which you have during the day. You should keep regular sleeping schedule. It is recommended going to sleep and wake up at the same time every day. This can regulate your internal body clock. You should eliminate coffee after 3 p.m. because the effects of it can last up for 12 hours. [12]
References:
[1] Health Line. Hypomagnesemia (low magnesium). 2017. Retrieved from www.healthline.com/health/hypomagnesemia#outlook
[2] Rowland I, Capurso L, Collins K, et al. Current level of consensus on probiotic science: Report of an expert meeting-London, 23 November 2009. Gut Microbes. 2010;1(6):436–9.
[3] Henning SM, Yang J, Shao P, et al. Health benefit of vegetable/fruit juice-based diet: Role of microbiome. Scientific Reports. 2017;7:2167.
[4] University of Georgia. Low-intensity Exercise Reduces Fatigue Symptoms By 65 Percent, Study Finds. Science Daily. 2008.
[5] Meamarbashi A, Rajabi A. The effects of peppermint on exercise performance. Journal of the International Society of Sports Nutrition. 2013;10:15.
[6] Jowko E. Chapter 8: Green tea catechins and sport performance. Antioxidants in Sport Nutrition. Lamprecht M (Ed). 2015.
[7] Cox L. Vitamin B12: Deficiency & supplements. Live Science. 2017. Retrieved from www.livescience.com/47398-vitamin-b12-deficiency-supplements.html
[8] Geng P, Siu KC, Wang Z, Wu JY. Antifatigue functions and mechanisms of edible and medicinal mushrooms. BioMed Research International. 2017;2017:9648496.
[9] Stone M, Ibarra A, Roller M, et al. A pilot investigation into the effect of maca supplementation on physical activity and sexual desire in sportsmen. Journal of ethnopharmacology. 2009;126(3):574-6.
[10] Kulczyński B, Kobus-Cisowska J, Taczanowski M, et al. The chemical composition and nutritional value of chia seeds—Current state of knowledge. Nutrients. 2019;11(6):1242.
[11] Ishaque S, Shamseer L, Bukutu C, Vohra S. Rhodiola rosea for physical and mental fatigue: a systematic review. BMC Complementary Medicine and Therapies. 2012;12:70.
[12] SleepFoundation.org. Why improving your sleep satisfaction can increase your energy level. 2020. Retrieved from www.sleepfoundation.org/articles/why-improving-your-sleep-satisfaction-can-increase-your-energy-level
