Power up!

Natural ways to boost your energy levels

Feeling sluggish or fatigued is a common problem in today’s fast-paced world. Instead of relying on caffeine or sugary snacks, adopting simple lifestyle changes can help you feel more energetic throughout the day. Here are some tips to help you stay refreshed, focused and full of vitality.

"Avoid excess alcohol, caffeine and sugar," says Fabiana Matos, a nutritional therapist and health coach (www.nutritionalhealingkitchen.com). "These substances can provide short-term boosts but ultimately deplete your energy reserves. Reducing them in your diet can lead to more stable energy levels and overall wellbeing." Fabiana also recommends avoiding highly processed foods. "These often contain refined sugars and unhealthy fats, which can cause energy crashes," she says. "Opt for fresh, whole foods that provide long-lasting energy." Keeping hydrated is also very important as even mild dehydration can lead to fatigue. "Aim for at least 2 litres of water a day to maintain optimal body function and energy," says Fabiana. "Herbal teas and water-rich foods like cucumbers also contribute."

Practise some Pilates
"Pilates can be energy-boosting because it combines low-impact movements with focused breathing and muscle engagement," says Pilates instructor Annabel Luke (pilatesbybel.com). "Unlike high-intensity workouts that can sometimes leave you feeling drained, Pilates uses controlled movements that help build strength and flexibility without overexerting the body. The exercises target the core muscles and involve the whole body, improving posture and alignment, which in turn allows the body to use energy more efficiently throughout the day. As you strengthen and stabilise the core, you reduce muscle fatigue and strain, which can help you feel more energised. Another way Pilates boosts energy is by increasing circulation and oxygen flow. Pilates exercises often involve deep, controlled breathing that promotes better oxygenation of the blood. This improved circulation helps wake up the body and mind, leaving you feeling refreshed after a session."

Get to bed earlier
"My top tip is to get to bed earlier, especially if you are someone who sleeps 7-8 hours but still wakes up feeling groggy," says Siobhán Carroll, a fully qualified naturopath, herbalist and yoga teacher with A.Vogel (avogel.co.uk). "If you can be asleep before 10pm that’s best as the sleep before midnight is more restorative. In Ayurvedic medicine they say 10pm is when Pitta energy is activated. If we can be asleep before Pitta time starts, our body can do more active healing while we sleep! But if we stay awake into this Pitta time, it can be harder to get to sleep."

Try some herbal remedies
"Add some revitalising herbs to your diet to support energy levels," says Siobhán Carroll. "Here are some examples:

• Ginseng is a well-known energy herb but I prefer Siberian ginseng (Eleutherococcus) because it boosts energy without putting strain on the adrenals.

• Rosemary, sage and ginkgo support memory and are great when your brain is tired.

• Ginger is a revitalising herb which is so versatile; make tea, add to food, try a ginger footbath for something relaxing and revitalising!

• I love to mix a few drops of grapefruit essential oil with some water in a spray bottle and spray on my face or around the room when I hit an energy slump. Perks me right up!"

Balance your blood sugar levels
"My first step to boosting your energy naturally is to stabilise your blood sugar levels, by eating a healthy, balanced, nutrient-rich diet," says Donna Peters, a nutritional therapist and Zest4Life health coach (donnapetersnutrition.co.uk). "This means focusing on protein (meat, fish, eggs, dairy products, tofu, lentils, chickpeas, beans, nuts and seeds) and complex carbohydrates (wholegrain rice and leafy green vegetables), which take longer to digest, resulting in sustained energy throughout the day. Try to keep starchy carbs (white potatoes, white pasta, white rice and white bread) to a minimum, and you’ll feel the difference in your energy levels in no time at all."

Get up and dance!
"As a fitness coach and founder, I have one simple tip that works every single time I need a little energy boost," says Georgie Spurling, a PT and founder of ARVRA Wellness (www.arvra.co.uk). "Put on your favourite song, an absolute banger in your playlist, get up and dance like no one is watching. Music has the power to produce serotonin in your brain, boosting your mood and energy instantly. Movement, especially when it’s primal and free, gives you an injection of endorphins!"

Consider intermittent fasting
"Fasting can help regulate insulin sensitivity, promote fat burning, and stabilise energy levels," says Fabiana Matos. "A popular approach is the 16:8 method, where you fast for 16 hours and eat within an 8-hour window."

Incorporate regular exercise
"Physical activity can increase your energy by boosting circulation and releasing endorphins," says Fabiana. "A mix of aerobic exercises, like walking or swimming, and strength training helps maintain energy balance." At the same time, it is also important to take time to rest and recharge. "Besides sleep, mental breaks during the day are important," she says. "Short periods of rest or mindfulness practices can rejuvenate you and improve overall productivity."

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