18 October 2024

How can you boost your energy levels?

Medically reviewed by Dr Kate Smith BSc, MBChB

Maintaining good energy levels is linked to better health and wellbeing.¹

Various factors, including diet, exercise, and sleep, significantly impact your energy levels.²⁻⁵

Feeling sluggish and out of energy can make day-to-day activities a struggle, so finding ways to build and boost your energy levels is helpful.

Diet and nutrition for optimal health and wellness

Diet and nutrition play a fundamental role in maintaining your energy levels throughout the day.²

By understanding the right balance of nutrients and hydration, you can support your body's needs and keep your energy levels steady.²,⁵

Balanced meals with carbohydrates, proteins and healthy fats

Balanced nutrition is foundational for sustained energy.

Carbohydrates are the body's primary energy source,² so incorporating complex carbs like whole grains, fruits and vegetables can provide a steady supply of the fuel our bodies need.

The NHS provides clear guidelines⁶ for what constitutes a balanced diet and in addition to those carbs, you also need good sources of proteins, unsaturated fats, dairy (or dairy alternatives) and to ensure you get five fruit and vegetables a day.⁶

Proteins are vital for muscle repair and growth,⁷ with examples of lean proteins including chicken, fish, beans and nuts.

Opt for healthier unsaturated fats found in avocados, nuts and olive oil.

Eating a healthy, balanced diet ensures you are getting enough energy for your body to work at its best.²

Hydration with plenty of fluids throughout the day

Staying hydrated is essential for every function in your body.⁸

Aim to drink at least 6-8 glasses of fluids such as water a day⁵ to maintain energy levels, support digestion and keep your skin healthy.⁵,⁹

Proper hydration can prevent fatigue and keep your body functioning at its best.⁵

The European Food Safety Authority recommends that women should aim to drink about 1.6 litres of fluid and men should aim for 2 litres,¹⁰ which is roughly 6-8 glasses a day (or 6 canned drinks).

Avoiding excessive caffeine and sugary drinks

Caffeinated drinks can count towards your fluids for the day.⁸

The recommendation for adult caffeine intake is that you don't drink or eat more than 400mg each day (400mg is around 2 to 3 x 340ml cups of coffee).¹¹,¹²

If you consume more caffeine than this it may interfere with your sleep and lead to you feeling tired in the daytime.¹³

Some people have a lower threshold for caffeine intake without any negative effects compared to other people and in pregnancy the recommendation is different, at no more than 200mg a day.¹⁴

Drinking sugar-sweetened drinks has been linked to feelings of fatigue an hour after drinking them, rather than helping with energy levels overall.¹⁵

Drink these in moderation and try to switch these for water infused with a slice of lemon or orange.¹⁴

Exercise and physical activity for a strong and healthy body

Regular moderate-intensity physical activity is thought to be important for maintaining good energy levels and avoiding fatigue.³

Moderate-intensity physical activity is exercise that causes you to breathe quicker but you are still able to talk, such as walking quickly, hiking or dancing.¹⁶

Exercise also supports cardiovascular health and wellness, builds strength and flexibility and some types may reduce stress levels.¹³,¹⁷,¹⁸

Regular aerobic exercise like walking, jogging or cycling

Aerobic exercise supports cardiovascular health and wellness and can increase endurance.¹⁹

The NHS recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.¹⁶

Activities like walking, jogging or cycling can boost your energy levels by enhancing blood circulation and oxygen delivery to your muscles.¹⁹

The fitter you are the more energised you will feel going about daily activities.

Strength training exercises to build endurance and muscle mass

Incorporating strength training exercises into your routine can help build muscle mass and endurance.¹⁸

Exercises like weight lifting, resistance band workouts or bodyweight exercises such as push-ups and squats improve muscle strength and energy metabolism, cardiorespiratory fitness and may reduce fatigue.²⁰,²¹

Stress-busting exercises

Mind-body exercises such as yoga and tai chi can help to reduce stress levels and in turn increase your energy levels.¹³

Sleep and rest for better health and wellbeing

Good quality sleep is fundamental to ensuring you have enough energy each day.⁴ Establishing good sleep habits can help you to achieve enough good quality sleep.²²

Establishing a consistent sleep schedule

Setting a consistent sleep schedule helps regulate your body's internal clock,²³ making it easier to fall asleep and wake up refreshed.

Aim for 7-9 hours of sleep each night to ensure your body has enough time to recover and rejuvenate.²²

Around 1 in 5 of us aren't getting the recommended amount of sleep and without this it can be a struggle to feel energised and to deal with any stressors in your life.²⁴

Creating a relaxing bedtime routine

Developing a relaxing bedtime routine tells your body that it is time to wind down and prepare for sleep.²⁵

A consistent pre-sleep routine helps establish a sense of relaxation and has been linked to better sleep.²⁶

Here are three activities you can incorporate into your bedtime routine to promote relaxation:

Reading can be an excellent way to wind down before bed.²⁵ Choose a book that interests you but is not overly stimulating or thought-provoking to read just before you go to sleep.²⁵

Taking a warm bath can help soothe your muscles and create a feeling of calmness.²⁸ The temperature rise followed by a gradual cooling can promote a natural drop in core body temperature, which is a signal to your body that it's time to sleep.²⁵

Practising mindfulness or meditation, such as deep breathing exercises,²⁸ guided meditation²⁹ or progressive muscle relaxation,³⁰ can be effective in reducing stress and promoting relaxation.

Limiting screen time before bed

Exposure to screens before bedtime can interfere with your sleep.³¹

The blue light emitted by these devices suppresses melatonin production, a hormone essential for sleep regulation.³¹

Try these strategies to help limit screen time before bed and improve your sleep quality:

Set a screen curfew to turn off all electronic devices ideally two to three hours before bedtime.³¹ This gives your body time to adjust and start producing melatonin naturally.³¹ Use this time to engage in other activities that do not involve screens.

Create a calming environment with activities such as reading a physical book, practising mindfulness or listening to soothing music. These alternatives can help transition your mind and body into a state of relaxation.²⁶

Boosting your energy levels naturally involves a holistic approach that includes balanced nutrition, regular physical activity and good quality sleep.

By putting these healthy habits in place, you can boost your energy levels and feel ready to take on each day.

The H&B&Me App is designed to help support healthier living, with personalised guidance, meal plans and exercise routines tailored to your needs.

FAQs

How do I increase my energy levels?

Focus on maintaining a balanced diet,² staying hydrated,⁵ exercising regularly³ (build daily movement into your day with something you love) and stick to a sleep routine to get enough good quality sleep.⁴ Avoid excessive caffeine¹⁴ and sugary drinks¹⁵ including alcohol ³³ (which could exacerbate energy dips) and incorporate stress management and relaxation techniques into your routine.²⁴

How to get a quick boost of energy?

For a quick energy boost, try eating a healthy snack like fruits or nuts,² drinking a glass of water,⁵ a burst of movement like taking a short walk outside,²⁰ dancing to your favourite song¹³ or practising some deep breathing exercises.²⁸ These activities can help rejuvenate your energy levels quickly.

How do you fix very low energy?

While changing your lifestyle and habits can support you with an energy boost, which could be needed time-to-time, feeling constant tiredness and having very low energy could be a sign of a greater problem unrelated to your lifestyle.³⁴ The NHS recommends seeing a GP if you’re feeling tired for a few weeks and unsure why, tiredness affects your daily life, or if you feel tired and have other symptoms too.³⁴

How can you increase the amount of energy you have?

Increase your energy by eating a variety of foods rich in vitamins and minerals,² engaging in regular physical activity,³ maintaining a consistent sleep schedule¹³ and finding healthy ways to manage stress.²⁴

References:

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