Jump start your energy naturally

Salad - healthy fitness couple eating food

Personally, I get sluggish at least once during the day; alright it’s probably more like three times! I’ve been up for two hours, and I’m already sleepy! On an average day, 3:00 p.m. seems to trigger a sleep response in me. I can barely concentrate, and my eyes want to close. I wish I could take a nap, but since work won’t stop so I can sleep (for some reason?!), I’ve had to figure out ways to get energized again. Here are some tips I’ve found have worked for me.

Eat regularly

Eating at regular times throughout the day helps you to keep your energy up.

  • Eat breakfast; you’ll have more energy throughout the day.
  • Eat lunch and keep healthy snacks with you that you can grab when you need a boost.
  • Canadian and USA guidelines can steer you in the right direction about the amounts of food that are appropriate. Modify them to your specific needs. Make sure to include lots of fruits and vegetables.
  • Avoid foods with chemical additives and reduce your intake of sugar, red meat, unhealthy fats, caffeine, salt, refined carbohydrates, and alcohol. These will all make you feel lethargic.
    • My love for exquisite sauces and rich food does not help my cause!
  • Read The basics of a proper diet for additional nutrition tips.

Foods that improve energy

Grocery shopping

There are specific foods that can boost your energy overall as well as give you a quick fix. These options are vegan and allergen-free. Increasing your magnesium is one great way to energize. Nuts are a great source, but since they are not allergen-free, these options can also do the trick.

  • Blueberries
  • Beans
  • Cantaloupe
  • Strawberries
  • Mango
  • Spinach
  • Tea (I know, it’s not food but I wanted to include it anyway!)
  • Tomatoes
  • Soy
  • Citrus fruit, oranges, grapefruit, tangerines, etc.
  • Peppers
  • Sweet potatoes

Get moving

One way to get a quick burst of energy is to get up and move, even for a short period. You need to make the most of the breaks you have at work or during your day, even if you feel like it will set you back. You can be far more productive when your energy is higher.

  • During breaks take some time to stretch, walk around or take the stairs, especially if you’re at a desk for long periods.
  • Make sure you stand up to get your circulation going if you’ve been sitting for a while.
  • Exercising at least 2.5 hours a week will help you keep energy levels up consistently.

Clean up!

There’s no other way to say it – clean up your stuff!

  • Let in some fresh air. Whenever possible, open up your window(s) to let in some air. Even during winter months, it’s a good idea to open them up for short periods of time.
  • Keep plants. Plants produce oxygen and can make a difference to improved breathing indoors.
  • Improve ventilation. You can help improve your air circulation by opening up doors and windows periodically. For example, try sleeping with your bedroom door open, even if it’s just slightly ajar.
  • Clean your work area. Make sure your space is dust free and uncluttered; you’d be surprised at how much it can help you feel more energized.

Hopefully, you’ll find one or more of these tips will help you keep your energy up throughout the day. Do you have any other ideas?

34 replies »

  1. Samantha! I love these tips! Especially as student, it’s hard for me to stay awake while studying late into the night but also to stay healthy. Thanks for these tips! This blog post will be bookmarked on my browser for me.


  2. These are AWESOME tips- I especially love cleaning up. I find that if our home is a mess, all I want to do is lay down on the couch and hide from it all. When everything is clean and neat I can think soo much more clearly and definitely have way more energy to do things!!! Love this post!

    Liked by 2 people

  3. Samantha! I love these tips! Especially as student, it’s hard for me to stay awake while studying late into the night but also to stay healthy. Thanks for these tips! This blog post will be bookmarked on my browser for me. xo, Stephanie

    Liked by 2 people

  4. Thank you Samantha for a very good and informative post. I also have similar experiences around mid-afternoon and need food or tea to keep myself going. What type.of tea do you recommend?

    Liked by 2 people

    • Thanks so much Marko! I only drink herbal tea (I don’t know why since I drink coffee!) so I find peppermint, green or white tea my best options for sluggishness. I am really on peppermint tea right now. I starting drinking it everyday. It’s supposed to be good for memory and mental alertness too. I’m not sure if I’m any smarter yet haha 🙂


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