These days, it seems like everyone needs an energy boost. Long working hours, stressful life situations, the convenience of processed food, too much screen time, and less access to nature are some of the most common energy-zappers out there. But even chronic conditions that affect energy levels are becoming increasingly common as well. That includes Chronic Fatigue Syndrome, Adrenal Fatigue Syndrome (AFS), and hormone dysfunction, to name a few.
AFS is a condition that arises when you’re facing chronic stress, whether physical or emotional. Your adrenals have to overwork to produce cortisol, your body’s main anti-stress hormone. Its symptoms range from weight gain, sleep problems, brain fog, mood issues, hormone imbalance, and blood sugar instability to heart palpitations, food and drug sensitivities, and lowered immunity. But its main feature is fatigue and lack of energy.
Thankfully, there are some simple and healthy ways to boost energy levels and to maintain them throughout the day. And the more of them you use, the better you’ll feel. Just keep in mind that there are no quick fixes, especially if you have a chronic condition. You’ll do better if you create a plan that suits your situation and needs and gradually adapt to it rather than trying to make all these changes at once.
And even though all of the changes discussed in this article are safe, natural, and healthy, they may not be suited to you. If you have advanced AFS, for example, or another major health condition, some of these changes may be too much for your system to handle, so take note.
Let’s start with the foundation: sleep.
Getting a good night’s sleep on a consistent basis is one of the most important and fundamental steps in increasing your energy levels. One night of disruption is okay, but if it happens on a regular basis, your energy, focus, mood, and overall wellbeing can take a dive really quickly.
Unfortunately, if you’re stressed, overworked, or have a condition that affects your sleep, getting proper sleep may require a concerted effort. We recommend the following a sleep hygiene routine, and we believe it can work for pretty much anyone:
AFS sleep symptoms include difficulty falling asleep, waking up between 2 and 3 a.m., difficulty getting out of bed in the morning, and not feeling refreshed after waking up. This is okay, and will get better with recovery. For now, allow yourself to rest and take your time.
Food is fuel. But not all food will boost energy levels equally, and definitely not all food will do so evenly throughout the day. For example, sugary foods will give you an energy spike along with a blood sugar spike, but then both will come crashing down afterwards. This will lead to a slump and more fatigue. It’s also a huge stressor on your body and will prompt your adrenals to pump out more cortisol.
Like sleep, your diet is fundamental to all your physical functions running smoothly. This is especially the case when it comes to your NeuroEndoMetabolic (NEM) Stress Response, which is your body’s global response to stress. Your NEM is composed of six circuits, of three related organs and systems each, that work together to fight stress. Your Hormone circuit is especially pertinent.
The adrenals are part of your Hormone Circuit, along with your thyroid and reproductive organs. Your thyroid produces thyroid hormones, which are essential for your metabolism and the way your body uses energy. And for your thyroid as well as your adrenals to regulate their hormones properly, a good diet is key.
An energy-boosting and energy-sustaining diet should emphasize the following:
And, of course, you need to make sure you stay hydrated throughout the day. Filtered water, certain types of herbal tea, and green juices are good options.
Another important factor is how often you eat.
To maintain balanced energy, you should aim to eat every 3-4 hours, and don’t skip meals. This is especially the case during recovery. Fasting has its place and can also be an energy-booster, but not if your body is in a weak state and your energy and nutrient stores are depleted, as happens with AFS.
Diet is one of the more customizable areas of a recovery plan. It should be suitable for your likes and dislikes, any deficiencies you might have, your needs and lifestyle, and also how far you are in recovery.
You can use supplements to fill in nutritional gaps, but only do so under supervision. Those with advanced AFS or other conditions can be at risk of getting paradoxical reactions or even adrenal crashes from supplements. Overall, your focus should be on eating a diet that covers all your nutritional needs. With our clients, we often see that once this piece of the puzzle is in place, the rest of recovery becomes much easier.
Obviously, if stress is one of the reasons you are suffering from AFS or fatigue or other chronic issues, then it only makes sense to remove that root cause. Of course, not all stressors can be eliminated, at least at first. So using stress management techniques and resources in the meantime can really help.
Some possibilities include:
Some people also find certain hobbies de-stressing, like painting, singing, working with their hands, cooking, and dancing. Exercise can also be a powerful way to de-stress and boost energy, but it comes with specific risks.
One of the best ways to boost energy levels is to take up exercising. If you already exercise, then you know that high you get afterwards, both physically and mentally. Exercise also gives the added benefit of more focus, better mood, a healthier appetite, and better sleep. Exercise increases your endorphin levels, which are feel-good hormones. It helps improve your circulation as well.
Depending on the type of exercise you do, you can reap more specific benefits. For example, cardio workouts are great for heart health and stamina, while weightlifting is great for muscle tone, bone density, and hormone balance.
But there’s a caveat here. If you have AFS, exercise might backfire. These conditions make you less tolerant of physical activity, especially in the more advanced stages. You might get a temporary energy boost, but the crash will be significant.
In these cases, when you have more advanced AFS, you can start with very gentle forms of exercise, like adrenal breathing and adrenal yoga. Then, as your recovery progresses, you can add in short walks and light weightlifting. Once you have completely recovered, you can go back to whatever exercises you like. If you’re unsure how to begin or whether you should hold off altogether, talk with an experienced healthcare provider about your concerns.
Like exercise, supplements are also something we advise our clients to only use under expert supervision. As mentioned, they can cause paradoxical reactions and adrenal crashes if you’re not careful. But that doesn’t mean you should shun them completely. In fact, we use them regularly with our clients because they can really help.
Some supplements we routinely recommend for their energy-boosting and stress-adaptation functions include:
We also mentioned melatonin as a sleep aid. But there are many other supplements that can be useful. It really depends on your needs and your tolerance. Some supplements are good for balancing different circuits, while some are good for healthy hair and skin, and others are great for digestion. Work with your healthcare professional to determine what is the best combination for you.
Now that you have these five simple ways to boost your energy levels, we do want to mention that it’s just as important to avoid certain things. Those include:
Most of us could use an energy boost. With all the stresses and pressures facing people today, fatigue has become a daily feature. But it shouldn’t be this way. And you don't need to quit everything and move to the countryside to feel better. You can implement a few simple changes that will help you increase and maintain your vitality.
Simply put, these changes include getting enough rest and sleep, managing or eliminating your stress, eating a healthy diet, doing the right kind of exercise, and taking the right kind of supplements. But all of these come with specific precautions and recommendations. Especially if you have a chronic condition like AFS or Hormone Circuit dysregulation. You need the guidance of an experienced healthcare professional to navigate recovery and avoid the pitfalls.
If you have any questions about how to boost energy levels and how to sustain them throughout the day, you can call us for a free initial consultation with one of our coaches. We’ll help you decide on your best course of action.
Although there are gurus and programs out there that try to sell the idea of quick fixes, the best way to boost energy is through consistent healthy habits. Here, we lay out the five most important ones. They are simple, but they do require some guidance and individualization.
