Many people look for a quick fix when their energy levels fall during the day. That quick fix is typically caffeine. Women tend to consume large amounts of caffeine as an energy booster with women in the 30s consuming as much as 165 milligrams a day, and women in the 50s consuming approximately 225 milligrams a day. Some other energy supplements that can help include green tea; Capsaicin (found in red pepper); herbal sources of caffeine that include guarana, kola nut, and yerba mate; Asian Ginseng and bitter orange.
While there are many energy booster supplements on the market, especially those with caffeine and herbal supplements, there are effective natural energy boosters that you can use on a daily basis.
12 Best Natural Energy Boosters
Eat foods with a low glycemic index
Foods with sugars that are absorbed slowly may help you avoid a drop in energy that occurs after eating refined starches or quickly absorbed sugars. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, proteins and fats have glycemic indexes near zero while high-carbohydrate foods have the highest glycemic indexes.
Try natural energy-boosting foods
Nuts: they contain both protein and magnesium so they're the perfect snack for an energy boost. If your body is lacking in magnesium, it will have to work harder to get through the day, which causes an energy drain. Try cashews, almonds and hazelnuts to start.
Kiwi: this tasty fruit packs a powerful energy-boost, thanks to loads of vitamin C, potassium, magnesium and other nutrients. Low vitamin C and magnesium levels are known to make you feel fatigued.
Coconut water: a natural drink which provides many of the same benefits as sports drinks with electrolytes that come in their natural form. A fresh coconut comes without any added sugar, preservatives, or salt.
Berries: not only are they a low-sugar fruit, they're packed with fiber, which helps keep your blood sugar and energy levels steady throughout the day.
Edamame: these beans are a perfect low-fat, protein-rich, high-energizing snack, loaded with B-vitamins, copper, and phosphorous.
Pumpkin seeds: just a handful gives your body a boost in nutrients that can give an energy boost like magnesium, manganese, phosphorus and zinc. They also provide a healthy source of protein, fat and fiber to keep your energy levels steady and strong throughout the day.
Drink banana and wheat grass smoothie
Bananas are high in potassium and B vitamins that increase energy when you need it and restore depleted energy. Wheat grass contains antioxidants, vitamins, and minerals that are good for anyone.
How to make: Combine three or four ripe bananas, two cups of cold water, and a tablespoon of wheat grass powder in a blender.
Make carrot, apple, and parsley juice
Natural energy boosting drinks are easy to make and healthier than commercial drinks that are high in caffeine. The ingredients in this drink all are high in vitamins, minerals, and antioxidants and give an energy boost when needed.
How to make: Combine five medium carrots, one red or green apple (cored), and a small bunch of fresh parsley in a juicer or good blender.
Massage your ears
As weird as it may sound, massaging your ears can help give you a quick boost of energy. The outer portion of your ear contains acupressure meridians, or energy pathways. Massaging the outer ear helps get this energy flowing for a quick boost.
How to do: Rub your outer ear between your thumb and forefinger for ten to thirty seconds.
Take regular walks
Regular exercise and physical activity are the age-old and most effective natural energy boosters. Taking a ten-minute walk every day exercises the body but it also releases endorphins, natural happy chemicals in the brain that help improve your mood and your energy.
Get a good stretch
Stretching can ease tension and relax muscles, as well as boost energy and banish fatigue. An invigorating stretch involves standing in a doorway with feet several inches apart. Grab the doorframe with your fingers and push your chest out until you feel the stretch in your back and torso. Hold the stretch for thirty seconds.
Inhaling and exhaling deeply and completely is a quick energizer for your brain and body. By practicing a few minutes of deep breathing, you can feel the tension release and your muscles relax. Sit with your back straight and eyes closed. Inhale slowly for a count of six, hold the breath for a count of three and then exhale for a count of six, releasing all of the breath. Do this with eyes closed and focus on the breathing.
Sniff energizing scents
Certain scents have a way of energizing the brain, thus giving you a much-needed natural energy boost. Lemon oil has a proven effect on lifting mood and boosting energy. It is a stimulating scent that can help you get a natural energy boost during the day. Try other scents as your natural energy boosters such as flower scents you like.
Get some sun
Most people spend their days stuck inside an office building with artificial fluorescent lighting. Fifteen to twenty minutes of natural sunlight daily has been proven to boost mood.
Locate and tap your thymus
The thymus is located in your chest, between your breasts and just under your collarbone. Tapping the thymus triggers the production of T-cells, helps increase strength and vitality, relieves stress, and boosts energy naturally. You should tap the thymus for twenty seconds with your fingertips while deep breathing slowly.