Do you find yourself dragging through the day and having trouble finding the energy you need to really thrive?

Feeling low in energy can make everything feel more difficult, and it’s tempting to reach for an energy drink or endless pots of coffee to get through the day.

But while these can give you a quick boost, it’s usually followed by jitteriness, irritation, and a crash later in the day. Not to mention, these drinks are often laden with sugar.

Instead, we’re sharing some natural energy boosters to help you keep your energy up and take on your day.

Enjoy!

Matcha tea

Looking for a smooth and tasty caffeine boost without the jittery side effects? Matcha is about to be your new best friend!

Matcha tea is made from ground green tea leaves, so you get the health benefits of the entire leaf. It’s super high in antioxidants, and it’s also high in caffeine. However, the caffeine in matcha is balanced by l-theanine, so you get a gentle energy boost without any jitters or crash.

Cacao smoothies

For a delicious and natural way to boost your energy, whip yourself up a raw cacao smoothie! Cacao is the raw unprocessed version of cocoa, and it is packed full of antioxidants, vitamins, minerals, and caffeine. Because it does contain caffeine, these smoothies are better enjoyed in the morning rather than later in the day (this will depend on how you react to caffeine).

Add a tablespoon of cacao powder or cacao nibs to your morning smoothie for a delicious chocolatey energy boost.

Coffee

Coffee can tend to get a bad rap, but in moderation it can be a great source of energy and studies have shown that regular consumption may be linked to a reduction in strokes, Alzheimer’s, and certain cancers. The problem is a lot of people will rely on it to keep their energy going throughout the day and down numerous cups. Instead, keep your consumption to a couple of cups a day to enjoy the benefits without the downsides.

Some people are more sensitive to caffeine, so knowing how you react to it is important as well. If you feel anxious or high strung after a cup or if you find it keeps you up at night, it’s probably not the right energy booster for you.

Take a nap

Sometimes a nap really is what you need to get through the day, and if you find yourself really over tired, try to fit in a 20 minute nap. A short nap can be just what you need to find the energy to continue with your day, but make sure you keep it to 20-30 minutes. Any longer and you may wake up feeling groggier than before you slept, and it may mess with your sleep at night.

Take a walk

This booster is especially great for office workers, or anyone who finds themselves sitting for most of the day. Getting up and taking a walk may seem counter-intuitive when you’re low on energy, but you’ll feel more much more energized if you do! Taking a short walk will get your blood flowing and your muscles moving is a sure way to feel more awake.

Get outside

Getting outside helps to energize you in a number of ways, and you just can’t help but feel better when you’re outside. First, the fresh air is a great pick me up, and perhaps more importantly, being out in natural light helps to regulate your circadian rhythm.

Being out in the sunshine lets our brain know that it’s daytime and helps to release chemicals that will keep you awake during the day. Artificial lighting (and the blue light from our computers) can trick our brains and mess with this hormonal process, so spending more time outside will help to naturally regulate your cycle. This not only helps you to feel more energized during the day, but it also helps you to get a better sleep at night.

Practice deep breathing

Do your entire body a favor and spend a few minutes (or more!) a day practicing deep, slow breathing. Our breath is our life force, and unfortunately, we spend much of our day taking short, shallow breaths.

Bringing your body back to deep breathing (i.e. the way your body was designed to breath) will help you to calm your nervous system, think more clearly, digest your food better, and be more energized throughout the day.