5 Healthy Ways to Have More Energy

Eat for energy.

Diet can play a huge role in your energy levels, especially if you’re eating too much sugar and processed foods. While you don’t necessarily have to revamp or totally restrict your entire diet, Dr. Sherpa says simply starting by being mindful of what you’re eating can go a long way. “This means being aware of the nutritional value of the foods you consume and making sure that you’re getting the right balance of nutrients,” she says. Eat foods that are nutrient dense, meaning they pack in impressive amounts of  macronutrients and micronutrients every time you eat them—the definition of bang for your buck. 

Don’t think in terms of what you “can’t” eat or need less of; think in terms of what you should eat more of: add vegetables, fruits, whole (unprocessed) grains, plus protein (mostly fish and lean meats), legumes, and healthy fats (olive oil, fatty fish, avocados). In other words, you’re not “not allowed” to eat pasta! Instead, add a veggie or two and protein to your pasta dish, or start with a crispy green salad, so the meal includes protein and fiber as well as carbs to fill you up and keep you satisfied for a long time. Craving bacon and eggs? Throw some spinach into your scramble, put some avocado toast under it, or whip up a superfood smoothie to sip alongside it.

Get regular exercise.

When your energy is lacking, exercise is probably the last thing you feel like doing. but physical activity is, perhaps counterintuitively, essential for combatting low energy. But it’s no secret that being active can help delay up to 40 chronic conditions, but it can also increase your stamina, or how much energy you have. Still, you don’t have to toil away at the gym every day to up your energy levels. 

“Even if you’re not able to get to the gym or go for a run everyday, there are still plenty of ways to get some exercise in,” Dr. Sherpa says. “Taking a brisk walk around your neighborhood is a great way to get some fresh air and get your heart rate up. Regular exercise is important for maintaining a healthy weight, reducing your risk of chronic diseases, and improving your overall mood and energy levels.” Not only does exercise have a direct impact on energy, but its benefits affect other factors that impact energy, too: mood, sleep, stress, brain health, immunity, metabolism, and so much more.

Make movement a non-negotiable part of your day for more energy. Dance in your room to your favorite music and your headphones on for 15 minutes. Do 50 jumping jacks while on hold with the electric company. Get out the vacuum and clean the living room.

Learn how to manage your stress levels.

Stress is an essential mechanism for survival—but at a certain point being in a constant state of stress (called chronic stress) can have detrimental effects on your health and well-being. In addition to its impact on your heart, blood pressure, and sleep, stress can cause your energy to plummet, even if you’re sleeping and eating just fine (although being that stressed often impacts sleep and appetite, too). That’s why learning how to manage and mitigate your stress levels is so important for keeping your energy balance in check. There’s no universal way to manage stress. Different things trigger stress for different people, and certain stress-relieving techniques work for some, but not others, depending on interests, lifestyle, and hobbies. 

“Some stress-relieving activities include yoga, meditation, and spending time in nature,” Dr. Sherpa suggests. “You can also try to avoid stressful situations when possible and learn how to deal with stress in a healthy way.”

Always remember you can turn to others for support. “Talk with a friend or relative, join a support group or see a psychotherapist,” says Stella Bard, MD, board-certified rheumatologist. “You can also use relaxation techniques such as deep breathing and tai chi. You can also reduce stress by streamlining your to-do list and addressing your priorities first.”

Stay properly hydrated.

Drinking enough water everyday is the most essential thing you can do for your body—and it can also make a big impact on your energy. Studies show that people who replace sugary drinks with water actually use fewer calories, or expend less energy, during the day, which helps conserve and balance their energy expenditure. The highest water drinkers also saw the most benefits for energy. “Dehydration is one of the most common reasons to feel tired,” Dr. Bard explains. So sip regularly throughout the day, eat hydrating foods (fruit and veggies are excellent) and beverages (including tea, coffee, and milk), and listen to obvious body cues, like thirst and urine color (your pee should be a pale, almost-clear yellow).

Cut your coffee intake.

Many people turn to a cup of coffee or other sources of caffeine for a quick energy boost, but Dr. Bard explains that coffee is less helpful for energy than people think. While modest coffee consumption (think: one to three cups per day) is associated with some great short- and long-term health benefits, including direct and indirect boosts in energy, too much can actually rob you of energy. 

“Caffeine increases the release of stress hormones, which raise blood pressure and can cause one to feel stressed [and less energized]. Caffeine can also [disrupt sleep] when consumed after 2 p.m.,” she says. “This leads to a vicious cycle, so avoid excessive use of caffeine.” After your second or third cup of joe, consider switching over to decaf coffee, low-caffeine or herbal tea, or a simple glass of water.