10 Natural Remedies for Energy That Are Proven to Work

Feeling tired and sluggish is a common issue that affects most people at some point in their lives. Whether it’s due to a busy schedule, lack of sleep, or unhealthy lifestyle habits, low energy levels can leave you feeling drained and unable to keep up with your daily tasks.

The good news is, there are many natural remedies that can give you a quick energy boost and help you get back on your feet in no time. From herbal teas to nutrient-rich foods, these remedies are not only effective but also safe and free of any harmful side effects.

This article explores some of the best natural remedies for energy and how you can incorporate them into your daily routine for optimal results.

Fuel Your Body with Low Glycemic Foods

Incorporating foods with a low glycemic index in your diet can help you maintain steady energy levels throughout the day.

These foods, whose sugars are absorbed slowly, help prevent the energy crashes commonly experienced after consuming quickly absorbed sugars or refined starches.

Whole grains, high-fiber vegetables, nuts, and healthy oils like olive oil are examples of low-glycemic foods. Generally, high-carbohydrate foods have high glycemic indexes while proteins and fats have glycemic indexes close to zero.

Stay Hydrated with Water

Dehydration can lead to feelings of fatigue and exhaustion. There is no strict rule for how much water you should drink, but aim to drink enough to maintain hydration. A good indicator of hydration is if you do not feel thirsty and your urine is a light color.

Consider refilling your water bottle every few hours and taking a walk to the fridge or water cooler for an added energy boost.

Stay Active

Even a quick walk around the office can help you wake up and feel more alert. Just getting up and moving around will help you feel more awake, especially if you’ve been sitting at your desk for a while.

If you have time, go for a longer walk or do some stretching exercises to really get your blood flowing.

Snack Smart

Eating a healthy snack mid-morning or mid-afternoon can give you a little boost of energy when you need it. Good choices include fruit, nuts, seeds, or low-fat yogurt.

Avoid sugary snacks and drinks, which can give you a quick burst of energy followed by a slump.

Get Enough Sleep

Make sure you’re getting enough sleep each night, aim for 7 to 8 hours. If you have trouble sleeping, try winding down before bed by reading a book or taking a warm bath.

Drink Caffeine in Moderation

Caffeine can help you feel more awake, but too much of it can lead to jitters and an energy crash later on.

Try to limit yourself to one or two caffeinated drinks per day, and drink them early in the day so you’re not up all night.

Inhale Cinnamon or Peppermint

A study shows that the scent of cinnamon or peppermint has the potential to increase alertness and reduce fatigue. Sniffing cinnamon stick or peppermint can be an effective way to fight exhaustion.

Keep some cinnamon sticks or mints handy, and take a moment to inhale them whenever you’re feeling drowsy. Further research is needed to fully understand the impact of these scents on energy levels.

Get Moving

Exercise is a natural energy booster as it increases the flow of oxygen-rich blood to the heart, muscles, and brain. Incorporating regular physical activity into your daily routine, even if it’s just 10 minutes at a time, can help maintain high energy levels.

Take advantage of any opportunity to move, even just pacing during phone calls.

Fuel Your Brain with a Snack

Low blood sugar levels can lead to a fuzzy feeling, so if you’re feeling sluggish, eat a snack that will provide energy for the rest of the day.

Opt for snacks that blend protein and slow-digesting carbs like peanut butter with banana slices or fresh berries with granola for sustained blood sugar levels.

Reduce Overwork

Fatigue is often caused by overloading yourself with too many obligations, be it professional, personal or social. Review your list of must-do activities and prioritize the essential ones.

Trim down activities that are less significant. If needed, seek support at work to reduce stress.


There are several natural remedies for energy that can help you stay alert and focused throughout the day. Whether it’s drinking water to stay hydrated, taking in the scent of cinnamon or peppermint, or getting your body moving with exercise, these remedies can provide a quick pick-me-up without the need for caffeine or other stimulants. Remember to listen to your body and find what works best for you.

By incorporating these natural remedies into your daily routine, you can ensure that you have the energy and focus you need to get through the day with ease.

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