How to Boost Your Energy Naturally: A Practical, Science-Backed Guide
Feeling tired most of the time is quite common. For many people, low energy isn’t caused by a serious illness, but by everyday lifestyle factors such as stress, poor sleep, diet, dehydration, or lack of movement. The good news is that small, consistent changes can make a big difference to how energetic you feel.
Despite this, if you’re experiencing persistent or overwhelming fatigue that doesn’t improve with rest, it’s important to speak to your GP. Fatigue can sometimes be linked to medical conditions such as anaemia, thyroid disorders, sleep apnoea, heart disease, diabetes, or side effects from medication.
For everyone else, here’s how to naturally support your energy levels.
1. Eat to Maintain Steady Energy
When you eat and what you eat plays a major role in how energised you feel.
· Eat regularly
· Skipping meals or eating large meals infrequently can lead to energy crashes. Aim to eat every 3–4 hours, including balanced meals and healthy snacks.
· Choose slow-release foods
· Foods that are digested slowly provide a steady supply of energy and help prevent blood sugar spikes and crashes. These include:
- Wholegrains
- High-fibre vegetables
- Beans and lentils
- Nuts and seeds
- Healthy fats like olive oil
· Sugary snacks, refined carbohydrates, and ultra-processed foods tend to cause quick rises in blood sugar followed by fatigue.
· Reduce ultra-processed foods
· Highly processed foods are often high in sugar, salt, unhealthy fats, and additives. They’re easy to overeat and can contribute to unstable energy levels and poorer gut health. Swap them for whole foods where possible — saving treats for occasional enjoyment.
2. Stay Hydrated
· Even mild dehydration can cause tiredness, headaches, low concentration, and poor mood.
· Aim for 6–8 cups of fluid per day
· Drink more if you’re active or exercising
· Water is best, but herbal teas and sugar-free drinks also count
· Start your day with a glass of water
· Carry a refillable bottle to sip throughout the day
· Research shows that being as little as 2% dehydrated can reduce mental and physical performance.
3. Move More — Even When You’re Tired
· When you feel exhausted, exercise can feel like the last thing you want to do. But regular movement is one of the most effective ways to boost energy.
· Even a 10–15 minute walk can improve alertness
· Exercise increases oxygen circulation and cellular energy
· It improves sleep quality and mood
· Over time, it builds strength and endurance, making daily tasks feel easier
· Start small and build gradually. The general recommendation is 150 minutes of moderate activity per week, such as brisk walking or cycling — but any movement is better than none.
4. Prioritise Sleep Quality (Not Just Quantity)
· Many people don’t get enough good-quality sleep, even if they spend enough time in bed.
· Tips for better sleep:
· Go to bed and wake up at the same time each day
· Avoid long daytime naps
· Wind down before bed with calming activities
· Limit screens and caffeine in the evening
· Keep alcohol intake low, especially before bedtime
· Alcohol may help you fall asleep, but it reduces sleep quality, leaving you tired the next day.
5. Manage Stress and Emotional Load
· Stress is one of the biggest drains on energy. Emotional strain, overwork, and constant mental pressure can leave you feeling exhausted.
Helpful strategies include:
- Talking with friends, family, or a therapist
- Reducing non-essential commitments
- Setting realistic priorities
- Practising relaxation techniques like meditation, yoga, tai chi, or breathing exercises
- Spending time outdoors
· Addressing stress doesn’t mean eliminating it completely — it means learning healthier ways to cope.
6. Support Gut Health
· Your gut microbiome — the trillions of microbes living in your digestive system — plays a role in digestion, metabolism, inflammation, mood, and energy.
A diverse, healthy microbiome is supported by:
- Eating a wide variety of plant foods
- Including fibre-rich foods like vegetables, fruits, wholegrains, legumes, nuts, and seeds
- Limiting ultra-processed foods and excess sugar
- Poor gut health is often linked with fatigue, and improvements in gut health are frequently associated with increased energy.
7. Use Caffeine and Alcohol Wisely
Caffeine
· Caffeine can improve alertness and concentration, but timing matters.
· Enjoy it earlier in the day
· Avoid caffeine after mid-afternoon to protect sleep
· Use it as a tool, not a crutch
Alcohol
· Alcohol can worsen sleep quality, increase next-day fatigue, and disrupt mood.
· Limit intake
· Avoid drinking at lunch or before bedtime
· Aim for alcohol-free days each week
8. Avoid Smoking
· Smoking interferes with sleep, oxygen delivery, and overall energy. Smokers consistently report higher fatigue levels than non-smokers. Quitting smoking can significantly improve energy, motivation, and long-term health.
9. When to See a Doctor
If your tiredness:
· Is new or worsening
· Persists despite lifestyle changes
· Comes with symptoms like breathlessness, dizziness, or low mood
· Speak to your GP. Fatigue can sometimes be a sign of an underlying condition that needs treatment.
Final Thoughts
· Your energy levels are influenced by how you eat, sleep, move, manage stress, and hydrate — and while genetics play a small role, lifestyle has a powerful impact.
To boost your energy:
- Eat balanced, whole foods regularly
- Drink enough water
- Move your body often
- Prioritise good-quality sleep
- Manage stress with healthy coping strategies
- Limit alcohol and avoid smoking
- Small, consistent changes can restore energy, improve focus, and help you feel more like yourself again.