5 Natural Ways to Boost Energy

People who find themselves with low energy levels throughout the day may want to consider improving their diets and adding supplements that can give a natural and sustained energy boost. There are many foods and herbal supplements that can help improve immune function, support circulation, boost vital energy, and increase overall health. A proper balance of carbohydrates, protein and fat in every meal, in combination with the specific nutritional supplementation, will help to sustain adequate energy levels throughout the day.

Breakfast
One in four Americans start their day without eating breakfast, causing them to feel sluggish and fatigued throughout the day. People who skip breakfast also tend to have higher cholesterol levels, making them more susceptible to developing heart disease in the long term. For these reasons, it is vital to start your day with a healthy breakfast and to hydrate yourself with 2-3 cups of water early in the day because you lose a significant amount of fluids during the night. One option is a glass of hot water with lemon, as the body generally has an acid build-up first thing in the morning; this will help to cleanse your system and alkalize your body. For a healthy breakfast meal, Qinuoa or buckwheat are two gluten-free grains that can energize the body and provide health benefits for cholesterol, blood pressure, blood glucose metabolism, satiety, and the gastrointestinal system. Adding some berries such as blueberries provides additional antioxidant protection and flavor.

Snacks
Between meals, eating healthy snacks will help to boost energy and balance your metabolism. Snacks such as fresh apples and bananas are high in vitamin C, antioxidants and fiber, as well as other vitamins, minerals and carbohydrates that supply you with a quick energy boost. Certain types of nuts are also healthy options for quick energy-boosting snacks. While some people may be resistant to eating nuts due to their high fat content, it is important to note that most nuts contain unsaturated and monounsaturated fats, which help to decrease bad cholesterol levels and sustain healthy levels of good cholesterol. Eating small servings of raw, high-protein walnuts, hazelnuts, Brazil nuts or pecans provides you with a healthy source of potassium, magnesium, iron, calcium, fiber, vitamin B, vitamin E, and thiamin, which will keep you satisfied and sustain your energy levels. One of the best snacks includes raw peeled almonds that have been soaked in water for 12-24 hours prior to peeling.

Water
Drinking water as opposed to soda, coffee or high-sugar fruit juices is important for maintaining energy levels and a healthy body weight. Water plays an important role in a number of bodily functions and processes, including the removal of waste products, carrying nutrients, and regulating body temperature. Drinking adequate amounts of water also helps to relieve fluid retention and maintain healthy bowel functions, so be sure to drink plenty of fluids throughout the day.

Medicinal Mushrooms
Certain medicinal mushrooms can provide excellent support for energy and vitality, in addition to powerful immune enhancement. Medicinal mushrooms such as Reishi, Cordyceps and Maitake, among others, can offer numerous health-promoting benefits both safely and naturally, resulting in increased wellness and vitality.

Botanicals
Cellular energy is generated in the mitochondria, tiny structures within each cell that turn nutrients into energy. When you are under stress, your body releases a surge of hormones including adrenaline, norepinephrine and cortisol, which can cause damage to the mitochondria and hinder the cell's ability to produce the chemicals they need. Certain herbal supplements, such as Siberian ginseng, enhance the body’s ability to deliver oxygen to cells and reduce oxidative damage that can harm the mitochondria. Ginseng also naturally relaxes blood vessels, which increases oxygen delivery to cells throughout the body and increases energy.

While there are a number of healthy foods that can increase energy levels naturally, there are foods on the other side of the spectrum that will slow you down. Avoid refined sugar, white flour and fattening fried foods such as French fries and doughnuts, as these foods are typically high in trans fat, free radicals and acrylamide – a potent cancer-causing chemical that is formed from chemical reactions during high-temperature frying or baking. Many people are gluten sensitive and can experience fatigue after eating gluten-containing foods. If you do find yourself consuming foods such as these, be sure to follow with a high fiber snack and lots of water to help flush these energy-robbing ingredients from your system. For more practical health information and dietary recommendations, visit www.dreliaz.org.