Perhaps due to a long, grueling work week, a stretch of sleepless nights, or feelings of malaise when motivation was low. Chronic fatigue and low energy can also be signs of more serious health conditions , like an overactive thyroid or heart disease, or be a symptom of a mental health issue, like depression.

But more likely your low energy is due to lifestyle or environmental factors, so hitting the vending machine for an energy drink or Starbucks for a Venti cold brew every few hours is not the best or most sustainable way to perk yourself up. Low energy can stem from any number or a combination of factors , including exercising too little or too much, insufficient sleep, certain medications, depression or anxiety, stress and burnout , certain foods and eating habits , and even drinking too much alcohol.

A poll from the National Sleep Foundation found that 57 percent of all American adults with no reported sleep problems said they felt sleepy on an average of 2. So why are they so low-energy? Nutrition—both the actual food we eat and our eating schedules and habits—is so closely tied to our energy levels.

Food is fuel, afterall. This spike-and-dip roller coaster is detrimental to our health and can leave you in a chronic cycle of low energy.

Lastly, being stressed too much and too often is a surefire way to feel completely drained of energy. Sherpa says. In addition to simply feeling tired, low energy can present itself in the body in several ways both physically and mentally.

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.

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. 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.

Regular exercise is important for maintaining a healthy weight, reducing your risk of chronic diseases, and improving your overall mood and energy levels. 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. 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.

Different things trigger stress for different people, and certain stress-relieving techniques work for some, but not others, depending on interests, lifestyle, and hobbies. Sherpa suggests. Always remember you can turn to others for support.

You can also reduce stress by streamlining your to-do list and addressing your priorities first. 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.

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.

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.

One of the biggest drains on our energy is our immune system. The most common food intolerance we see at the BePure clinic is gluten. Gluten is a protein found in wheat, barley, and rye. Many nutritionists including myself now believe many people - not just those with Celiac Disease - should avoid gluten as it contributes to leaky gut.

This is also a problem for energy and mood because if serotonin - our happy hormone which is largely produced in the gut - is not kept within your gut and digestive tract, it cannot engage in chemical reactions within your brain to increase your energy and mood.

If you need more inspiration and help to go gluten free check out our blog on the why and how of going gluten free.

Refined grains and sugar cause blood sugar spikes and energy crashes as insulin is produced to mitigate the quick rush of glucose and fructose. Once food is consumed, it is then broken down into its three macronutrient parts proteins, fats and carbohydrates to provide us with energy. The problem with both refined sugar and grains is that the release of these carbohydrates into our bloodstream is incredibly quick.

Simply put, our bodies do not have to work very hard to access the energy. Because of this, refined grains and sugar cause blood sugar spikes and energy crashes as insulin is produced to mitigate the quick rush of glucose and fructose.

refined grains and sugar cause blood sugar spikes and energy crashes as insulin is produced to mitigate the quick rush of glucose and fructose. I always like to provide an example at my seminars using the Glycemic Index and both white table sugar and cornflakes.

The Glycemic Index is a scale used to determine how quickly glucose from a food affects our blood sugar levels. Pure glucose sits on the scale at On the GI scale, table sugar sits at 63 while a slice of white bread sits at 73 while cornflakes are We know that sugar is a food we should be limiting, but actually white bread and cornflakes spike our blood sugar levels even more than table sugar!

white bread and cornflakes spike our blood sugar levels even more than table sugar! We recommend soaking gluten free whole grains such as brown rice, quinoa, buckwheat, amaranth and millet to increase the digestibility of these complex carbohydrates before eating however.

Per gram dark leafy green veggies are among the most nutrient dense foods on the planet. Adding leafy green vegetables into your diet will provide you with vitamins, minerals and antioxidants; all of which help to boost your energy.

Leafy green veggies include spinach, watercress, broccoli, cabbage, silverbeet, kale, rocket, lettuce, sprouts, beetroot leaves, alfalfa, brussel sprouts and chard. Water is your ultimate energy booster.

optimal amounts of quality water is absolutely essential to your health. Water transports nutrients throughout the body, aids in digestion, regulates temperature, facilitates all pathways of detoxification, protects our joints, promotes healthy bowel movements, improves mental concentration and relieves fatigue.

Optimal amounts of quality water is absolutely essential to your health. You can learn more about this in our blog The Importance of Hydration.

It is important to drink the right amount of water for you according to your weight. To work this out the formula we use is: 0. Exercise is important for healthy body systems. However, stress is stress, whether we perceive the action to be stressful or not.

Chronic intense exercise is incredibly stressful on our bodies. If you are struggling with energy currently you need to consider the types of exercise that are best for you right now.

High intensity interval training can improve mitochondrial function and improve your metabolism, but it needs to be short, intense and relatively infrequent with lots of recovery time.

Think twice per week for twenty minutes or less, not boot camp every morning for one hour. It's important to keep moving, but opt for walking, yoga or pilates. You don't need to stress your body right now with intense HIIT or weight training.

If you still want to continue with weights, scale back the intensity maybe focus on body weight exercises and lift less frequently with more recovery.

Every major metabolic pathway in our body depends on micronutrients; vitamins and minerals. The key to good nutrition, health and energy is ensuring you have enough of these micronutrients.

Because of modern processing methods, nutrient deficiencies in our soils and the stress of modern living, we are more deficient in critical nutrients than ever before. We are also eating less traditional foods such as liver and other organ meat that our ancestors ate.

Liver is among the most nutrient dense foods on the planet and is great for increasing your energy. We have a great recipe for chicken liver pate on our blog. If your lack of energy is persistent, it is critical to assess your nutrient status and boost your levels of certain key nutrients.

The common nutrient deficiencies we see relating to low energy are zinc, b vitamins, iodine and vitamin D. CoQ10 is found within every cell in the body and is essential for energy production. Vitamin C is required for hormone synthesis in the body.

It directly affects the ability of your body to make hormones required for energy. Zinc deficiency is so common at the BePure Clinic we have devised a functional BePure Zinc Taste Test to help identify your zinc status. Being able to taste zinc which should taste very bitter in a water solution depends on having enough zinc in your body to detect it.

Many people who take this test, drink the liquid and think it is simply water. Obviously focusing on energy-giving foods, daily gentle movement and adequate sleep are vital factors in health. We can take steps to increase the nutrition we get through our food by changing our spending habits; focusing on spray free organic produce, eating more organ meats, growing our own vegetables and reducing our exposure to toxins.

All of these factors combined with quality nutritional support will help us reach our optimal nutritional requirements. Focusing on your energy is the best way to determine if your habits and the changes you have made to your lifestyle are working. It can take a long time to see vast improvements with body composition or a chronic illness.

Its healthy fats, protein, and fiber help stave off hunger and keep blood sugar levels stable. In fact, according to a review published in March in Foods , peanuts have some of the highest amounts of protein and the amino acid L-tyrosine. Instead of covering your morning toast with butter or jelly, which are devoid of protein and fiber, top slices with an all-natural nut butter that contains nothing but nuts, Berman suggests.

Just be sure to avoid brands with added sugars and stick to just 2 tablespoons for calories, 7. The rich-tasting fish earns the moniker from its omega-3 fatty acids : polyunsaturated fats that promote healthy brain function and provide energy for the body.

Omega-3s have also been found to reduce depression as well as boost mood , Berman says. In an observational study published in February in the Journal of Personalized Medicine , patients with mild to moderate depression who received an omega-3 supplement in addition to an antidepressant saw significantly greater symptom improvements compared with the supplement or the antidepressant alone.

Considering that lack of energy is a common depression symptom, any nutrition strategy that improves depression can also boost energy. The healthy fats make salmon a smart choice for your heart, too, as they help lower blood pressure and triglycerides, which can raise your risk for cardiovascular disease, per the Mayo Clinic.

In 3 oz of pink salmon, you get calories, Bananas are nature's prepacked and portable healthy snack. They're filled with fiber, vitamin B6 , and potassium — these nutrients promote sustained energy and muscle function, according to the National Institutes of Health NIH.

A medium banana has calories, 27 g of carbs, 3. Bananas are particularly appealing as a pre-workout snack , because they provide sustained energy without spiking blood sugar and are gentle on the stomach, notes the International Sports Sciences Association.

Pair a banana with a glass of low-fat milk or a cup of yogurt for an energizing combination of fiber and protein — a combo that also makes a great breakfast to start your day. Skip iceberg lettuce and add an energy boost to your salad by using nutrient-rich kale as a base. Kale contains the amino acid L-tyrosine, which may help give you a mental lift, as well as a number of antioxidants and fiber to fill you up and help keep your blood sugar stable, says Berman.

According to the USDA , 1 cup of the cooked stuff has 42 calories, 4. Ask any nutritionist for healthy and simple breakfast ideas, and oatmeal is sure to make the list. Its high-fiber content — 4 g is 14 percent of the DV in ½ cup dry, per the USDA — is the reason it's such a filling meal that provides lasting energy.

Because fiber takes so long to digest, having oatmeal for breakfast will power you through the entire morning, compared with a breakfast of white toast and jelly, explains Melinda Johnson, RD , clinical associate professor of nutrition at Arizona State University in Phoenix and past president of the Arizona Academy of Nutrition and Dietetics.

With stable blood sugar levels, you'll feel energized and focused, without downing another cup of coffee. Moreover, oats serve up energizing B vitamins, plus 1. As the NIH explains, iron keeps energy levels up by helping transport oxygen to the lungs and muscles.

Oats contain calories, 5 g of protein, 3 g of fat, and 27 g of carbs, per the USDA. Powerhouse pistachios have a combination of protein, fiber, and heart-healthy monounsaturated fats, all of which adds up to a perfectly satisfying snack. In 1 oz of the nuts in the shell , you'll get 3 g of satiating protein — ideal for energy all day long, says Kooi — 1.

As an added bonus, though nuts are calorie-dense, 1 oz of pistachios has only 87 calories. Hummus is a Mediterranean dip with only a few simple ingredients — pureed garbanzo beans, sesame-based tahini, olive oil, and lemon juice — that all contribute nutrients for energy.

The fiber and protein in the beans stabilize blood sugar, take the edge off hunger, and boost energy, Kooi notes. To put it into numbers, 2 tablespoons of hummus delivers 72 calories, 2 g of protein, 2 g of fiber, 6 g of fat, and 4.

When used as a dip for nutrient-rich veggies such as red pepper strips or carrot sticks, hummus makes a great midafternoon snack. You can also use it as a sandwich spread instead of mayonnaise. When it comes to yogurt, Greek varieties can deliver nearly twice the amount of hunger-satisfying protein as regular offerings with According to the USDA, Greek yogurt also has 19 g of magnesium 4.

Mix in fresh berries and chopped nuts for a nutrient-packed treat. Make sure you select nonfat Greek yogurt that's low in added sugar to keep calories at around per container.

Additional reporting by Lauren Bedosky. Processed foods high in carbohydrates can leave you feeling tired. Simple carbs — found in sugar and starchy, processed foods, provide a quick boost but are immediately followed by a crash from rapid spikes and drops in blood sugar levels.

Consider a vitamin B supplement. B12 supports energy production and maintains blood cell health. Take a nap. Research by the National Institute of Mental Health found afternoon naps improved cognitive function, especially alertness.

Go for a walk. If you feel sluggish, get up and move, especially after a meal. A brisk minute walk improved energy with effects lasting up to two hours, in experiments conducted by California State University.

Be strategic about caffeine. A cup or two of coffee or tea can help enhance mental clarity. But to get the right benefits, consume caffeine judiciously.

Chronically high consumption can lead to adrenal dysfunction, throwing energy and sleep cycles off. Improve sleep quality. Head to bed earlier, and maintain a sleep schedule. Cool it. Heat can make us more relaxed and sleepy.

Try a cold shower, or even a cold plunge or ice bath. Lower the thermostat before bed; experts say 65 degrees is the perfect temperature for optimal sleep.

Get your labs checked.

Blog 15 Healthy Habits to Improve Energy, Stress Levels, and Sleep Lisa Kilgour, Nutritionist August 29, Share This. Stay Hydrated: Even mild dehydration is a stressor to the body and can lead to fatigue. Aim to drink at least 8 glasses of water a day.

Start the Day Right: A balanced breakfast can set the tone for the day. Incorporate protein and whole grains if tolerated to keep you full and energized. Physical Activity: All movement counts and even just 30 minutes of physical activity a few times a week can significantly boost your energy levels.

Limit Artificial Sweeteners: While that diet soda might seem like a good idea, artificial sweeteners can cause an energy crash later on. How to Manage Stress on Busy Days: Ah, stress.

Mindfulness and Meditation: Spending time in meditation is resilience in practice and can help center your thoughts and reduce anxiety anytime stress comes to visit.

Breaks are Essential: Even a 5-minute break during a hectic day can make a world of difference. Healthy Eating: Avoid high sugar and processed foods to help keep your mood stable.

Stay Connected: Talking to loved ones can provide much-needed support and perspective. Both are adaptogens that can help your body through a stressful day and recover from chronic stress. Limit Screen Time: The blue light from our devices can interfere with our sleep cycle.

Ingesting too much of any of these foods in one day can cause energy spikes and crashes, which can increase daytime sleepiness. A healthy diet has several benefits, including more consistent energy. Certain Foods Can Boost Your Mood, Health, And Energy , while Others Can Make You Feel Fatigued.

Eating highly nutritious meals daily helps improve your overall health, boost your immune system, and improve digestion. All of these factors have an impact on your energy levels throughout the day. Certain foods help boost your energy, more than others. These include:. Being properly hydrated alongside eating well is a healthy habit to get into when looking to boost your overall energy levels.

As mentioned, certain foods can be problematic —both for digestion and energy. Foods such as Those High In Sugar Can Cause A Crash In Energy Levels , and incredibly heavy foods that take a long time to digest can make you feel fatigued.

Additionally, Food Sensitivities Can Contribute To Fatigue , and cause discomfort that may affect your mood. You can do an Elimination Diet to test for sensitivities, or visit an allergist. Alcohol Is A Depressant And Affects Sleep Quality and overall energy levels. Alcohol may make you feel drowsy or irritable — both during and after consumption.

Increased alcohol intake can also make you dehydrated, additionally contributing to unwanted side effects. Drinking in moderation can help you avoid unwanted side effects of alcohol, including fatigue.

Dehydration is a common cause of low energy. Low oxygen levels are manifested by fatigue, irritability and restlessness. It almost goes without saying that excessive screen time at night can mess with your natural sleep cycle and energy the following day.

However, the time you spend looking at your phone or computer during the day can also have a harmful impact on your energy levels.

Too much screen time can lead to eye fatigue , which may trigger headaches and make it more difficult to concentrate. We live in a digital world, so spending extensive time looking at a screen is unavoidable for most people.

Look at an object 20 feet away for 20 seconds to give your eyes a chance to relax. If you ever skipped breakfast or worked right through your lunch break, you probably noticed you feel groggier than usual.

Moreover, Tallia said to steer clear of fad diets that encourage people to majorly cut back on caloric intake or to eliminate essential nutrient groups like carbohydrates. This can deprive you of energy. Ultimately, boosting your energy often comes down to taking inventory of different activities and current habits that could be draining you.

Adopting just a few simple changes to your daily routine could be key to beating the fatigue once and for all. At HuffPost, we believe that everyone needs high-quality journalism, but we understand that not everyone can afford to pay for expensive news subscriptions. That is why we are committed to providing deeply reported, carefully fact-checked news that is freely accessible to everyone.

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