Natural Ways to Boost Energy for Optimal Wellness
Natural Ways to Boost Energy for Optimal Wellness
In our fast-paced world, energy is currency. With busy lives and constant demands, maintaining high energy levels is more important than ever. But instead of reaching for another cup of coffee or an energy drink, consider natural alternatives. Botanicals, herbs, adaptogens, hemp, exercise, and alternative modalities are all fantastic ways to increase your energy naturally.
Botanicals and Herbs
Botanicals and herbs have been used for centuries to enhance energy. They are natural, and when used correctly, they come with minimal side effects. Here are three of the most popular:
Ginseng: This root is well-regarded for its ability to fight fatigue and enhance mental clarity. A small study showed that ginseng gave cancer patients relief from fatigue.1
How to use: Ginseng can be consumed as tea, in tinctures, or as a supplement. Incorporate it into your morning routine to help kickstart your day.
Green Tea: Packed with antioxidants and a small amount of caffeine, green tea can give you a smooth lift without the jitters associated with coffee.
How to use: Replace your morning coffee with a cup of green tea. Enjoy it hot or cold, preferably without any sweeteners to keep it healthy.
Yerba Mate: Known for its balanced energy boost, Yerba Mate contains compounds that can affect your energy metabolism more beneficially than caffeine alone.2
How to use: Drink Yerba Mate in the traditional way using a calabash and bombilla or simply brew it in a French press and enjoy it throughout your morning.
Warnings: Excessive consumption of these botanicals can lead to side effects like insomnia, high blood pressure, and digestive issues. Always follow the recommended dosage and consult a healthcare provider if you have underlying health conditions.
Adaptogens
Adaptogens help the body resist stressors of all kinds. These are some top selections:
Ashwagandha: It's known for reducing stress and anxiety, both of which can drain energy.
How to use: Add a teaspoon of Ashwagandha powder to your morning smoothie or take it as a capsule.
Rhodiola Rosea: This herb can increase energy and stamina. A study found that it helped reduce fatigue and improved concentration over a four-week period.3
How to use: Start with a small dose of Rhodiola in capsule form, taken before starting your day or before exercise.
Holy Basil: Also known as Tulsi, it's cherished for reducing stress and increasing energy.
How to use: Brew Tulsi leaves as a tea or take it as a supplement in capsule form.
Cordyceps :Cordyceps is known for its ability to increase the body's production of adenosine triphosphate (ATP), which is essential for delivering energy to the muscles. This can help improve the way the body uses oxygen, especially during exercise, potentially enhancing stamina and endurance.
How to use: Supplements: Taking cordyceps as a dietary supplement in capsule or
pill form is one of the most common methods. The dosage can vary, so it's important
to follow the directions on the supplement packaging or the advice of a healthcare
provider.
Powders: Cordyceps powder can be mixed into warm water to make tea, blended
into smoothies, or added to foods. The powder can have a more immediate effect as
it is often more readily absorbed by the body.
Warnings: Adaptogens should be taken with caution as they can interact with certain medications or exacerbate autoimmune conditions. Speak to a healthcare professional before starting an adaptogen regimen.
Hemp
Hemp contains CBD, which can affect energy levels positively. Here are some key ways to use hemp:
CBD Oil: It can balance the body’s endocannabinoid system, thus promoting better sleep and more restful nights, leading to more daytime energy.
How to use: Place a dropper of CBD oil under your tongue in the morning or add it to your breakfast.
CBD Capsules: For a no-fuss approach, CBD capsules can provide consistent dosing.
How to use: Take one capsule in the morning with your other vitamins.
Warnings: CBD can cause side effects like drowsiness and interact with certain medications, so consult your doctor before using it.
Exercise & Alternative Modalities
Regular exercise and physical activities provide a significant energy boost. Here are some exercises and modalities that are particularly effective:
Yoga: It increases energy and reduces stress.
How to use: Start your day with a yoga routine to get your blood flowing and energize your body and mind.
High-Intensity Interval Training (HIIT): Short bursts of high-intensity exercise can boost your energy levels throughout the day.
How to use: Incorporate 20-30 minutes of HIIT into your morning or afternoon routine, 3 times a week.
Acupuncture: This traditional Chinese medicine technique can help increase physical and mental energy levels.
How to use: Schedule regular sessions with a qualified practitioner.
Warnings: Always start a new exercise routine within your capabilities and increase the intensity gradually. If you have health concerns, consult a professional before starting.
Conclusion
Natural ways to boost energy can provide a sustainable and healthy alternative to caffeine and energy drinks. From botanicals and herbs to adaptogens, and from hemp to exercise and alternative modalities, there's a natural way to augment your energy for everyone. Start small, listen to your body, and ensure you're not overlooking the basics of a balanced diet, hydration, and quality sleep for natural energy. Always consult with healthcare providers before making significant changes to your health routine, especially if you have pre-existing health conditions or are taking medications.
Remember that optimal wellness is a holistic journey. It's about finding balance and discovering what works for you as an individual.
References:
Barton DL, Liu H, Dakhil SR, et al. Wisconsin Ginseng (Panax quinquefolius) to improve cancer-related fatigue: a randomized, double-blind trial, N07C2. J Natl Cancer Inst. 2013;105(16):1230-1238. doi:10.1093/jnci/djt181
Heck CI, de Mejia EG. Yerba Mate Tea (Ilex paraguariensis): a comprehensive review on chemistry, health implications, and technological considerations. J Food Sci. 2007;72(9):R138-51. doi:10.1111/j.1750-3841.2007.00535.x
Olsson EM, von Schéele B, Panossian AG. A randomised, double-blind, placebo-controlled, parallel-group study of extract SHR-5 of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Med. 2009;75(2):105-12. doi:10.1055/s-0028-1088346
