There are a few things in life that we all wish we had more of; time, money, and energy. The time we have and the money we earn can vary, and we can change them to a certain extent, but what about when low energy levels leave us dragging ourselves through each day?
Maybe you have a health condition, you’re dehydrated, stressed out, unwell, or you just have a poor lifestyle. Whatever the reason for your tiredness, here are some tips for beating it.
- 1 Eat regularly
- 1.1 Take more exercise
- 1.2 Lose weight if you need to
- 1.3 Get a good night’s sleep
- 1.4 Reduce stress
- 1.5 Cut out caffeine
- 1.6 Drink less alcohol
- 1.7 Drink more water
- 1.8 Why drink fresh juices for energy?
- 1.9 25 Juicing recipes for energy
- 1.10 Citrus Electrolyte Blast
- 1.11 Veggie Vroom
- 1.12 Beet Juice
- 1.13 Watermelon Juice Recipe
- 1.14 Kale Juice
- 1.15 Superfood Energy Boost
- 1.16 Cucumber Lemon Cleanse
- 1.17 Greens Boost
- 1.18 Plum Apple Juice
- 1.19 Spicy Carrot Immunity Boost
- 1.20 Tropical Berry Medley Juice
- 1.21 Green For Go Juice
- 1.22 Kiwi Cucumber Cooler
- 1.23 Carrot Limeade Cleansing Juice
- 1.24 Perfectly Pear Grape Juice
- 1.25 Hot Spiced Apple Cider
- 1.26 Minted Fruit Cocktail Juice
- 1.27 The Iron Maiden Juice
- 1.28 Vitamin C Booster Shot Juice
- 1.29 Melon Melody Juice
- 1.30 Garden Refresher Juice
- 1.31 Cold Remedy Juice
- 1.32 Berry Gorgeous Juice
- 1.33 Strawberry Coco Juice
- 1.34 Final thoughts
This keeps energy levels high and the metabolism ticking over. If you eat every few hours, you avoid the dips in blood sugar which can make you feel fatigued and weak. Eating larger meals will drain your energy too, so remember to eat little and often.
Take more exercise
Even if you feel too tired to exercise, regular activity will boost your energy levels in the long term. Start off with a small amount of regular exercise and build up. A brisk walk is a great energy booster. A study showed that a 10-minute brisk walk at lunchtime boosted energy levels in office workers for the rest of the day.
Lose weight if you need to
Carrying extra weight can drain your energy levels, as your body has to work harder just to do everyday things. Eat well and become more active to lose weight.
Get a good night’s sleep
Around 2/3 of people suffer from sleep problems, and this can lead to tiredness during the day. Try to go to bed and get up at the same time each day, try not to nap through the day, and have a warm bath (not hot) before bed.
Stress is very draining on your energy. Try to fit some relaxing activities in your day such as listening to music, reading or doing some yoga.
Cut out caffeine
Caffeine is a stimulant which acts on the nervous system for a long time after you drink it. It can cause you to have a ‘tired but wired’ feeling. Try to keep consumption to around 2 cups per day if possible, and remember that chocolate and some pain relievers contain caffeine too.
Drink less alcohol
You might think that a few glasses of wine or a few beers in the evening helps you sleep, as it makes you feel groggy, but you don’t fall into a deep sleep, so your sleep will be poor quality. You will feel tired the next day.
Drink more water
Even mild dehydration can cause fatigue. Make sure you drink at least 1.5 litres of water per day, and more if you exercise, and see what a difference it can make to your energy levels.
Why drink fresh juices for energy?
Making fresh juices are one of the easiest ways to naturally boost your energy levels. The nutrients in fresh juices are easily absorbed by the body, and they can quickly boost the health of your body’s cells.
Vegetable and fruit juices are very concentrated sources of minerals which are essential for the proper function of the body’s systems, such as magnesium, calcium, sodium, and potassium. These minerals are needed for metabolism, stable blood sugar, muscle and brain function, and much more.
For energy, minerals such as iron, manganese, selenium, and zinc are essential, and juices help you to increase your levels of all of these.
Vitamins A, C, and B, plus plenty of enzymes, antioxidants and phytonutrients are needed for good mental and physical energy, and a juice will provide these in abundance.
25 Juicing recipes for energy
3 celery stalks
handful of spinach
handful of kale
1 inch slice of ginger
This juice is an excellent energy enhancer. It’s packed with cleansing and energising greens, minerals and vitamins. Spinach and kale are rich in beta-carotene and vitamin C. It helps with liver cleansing and supports good circulation. Celery is an alkaline vegetable and it helps with digestion. It gives you a good amount of magnesium and calcium, which together help transmit signals from the brains to our muscles so that they function properly. Ginger helps to reduce inflammation in the body.
Citrus Electrolyte Blast
1/2 a large pink grapefruit
1/2 of a lemon
Oranges, tangerines, grapefruit, limes, and lemons are excellent natural sources of electrolytes. Oranges are an especially great choice. That’s why you might have seen athletes rehydrating with juicy slices of orange or drinking orange juice. Citrus juice really does make for great juicer recipes for energy.
3 Stalks of celery
1 Handful of spinach
1/4 cup of fresh parsley
Parsley is quite an overpowering taste so it is best combined with other juices. Use only tiny amounts. Parsley is rich in vitamin C and is known as a general stimulant for the body. Celery juice is a hydrating tonic. This juice is also good for healthy hair and skin.
The nitrates in beetroot can really boost your stamina. One study showed that drinking beet juice for about a week can result in a noticeable improvement in stamina when you do intense exercise. The nitrates are also great for regulating your blood pressure.
1 beet, including the leaves
2 celery stalks, tall
1 lemon, peeled
1 apple, cored and sliced
1 handful of spinach
Toss the celery, lemon, and apple into your juicer. Cut the beets in 2-inch pieces and add them to the contents of your juicer. Remember that beets can be thick, so you should juice it last, which means that you don’t have to take care of the pulp in your juicer until the drink is ready. If you want it a bit sweeter, you can add more apples and lemons. If you want more greens in your drink, then add more spinach. This recipe is easily adaptable to your personal taste.
Watermelon Juice Recipe
Watermelon is very hydrating, so is excellent for boosting flagging energy levels and it is also high in vitamin C which boosts immunity.
1½ of watermelon, diced and without seeds.
A tablespoon of sugar or honey.
½ cup of very cold water.
Remove the watermelon seeds and dice it. Add some water at regular intervals, until you get the consistency you like. When you’re done strain the juice. You can add oranges and lemons to this drink to further boost vitamin C and antioxidant content.
This juice is full of antioxidants and nutrients, which is sure to get you firing on all cylinders.
2-inch piece of aloe, with the rind removed
3 kale leaves
1 cup of spinach
2 cups of green seedless grapes
¼ pineapple, with the rind removed
Juice the aloe first. Remove the aloe and pour it into a juice cup, then juice the rest of the ingredients. Mix them all up, and enjoy.
Superfood Energy Boost
This contains loads of antioxidants and immune boosting nutrients. The pepper and beetroot add a stimulating touch to boost energy levels.
2 broccoli florets
1/2 small beet
1/4 red pepper
Add them to your juicer in this order, and then juice.
Cucumber Lemon Cleanse
This juice helps to get rid of toxins from the body which can help to boost energy levels.
1 large cucumber
1/2 lemon peeled and cut into wedges
1/2 cup water (optional).
Prepare your vegetables for your juicer. Place the unpeeled cucumber and peeled lemon wedges into the juicer and blend. If you want to dilute the lemon taste, you can add water as desired.
The nutrients and fibre in this juice can help to rid the body of toxins and boost energy.
1 Green Apple
1 Red Apple
3 large handfuls of spinach
2 large stalks of Kale
Prepare your ingredients for your juicer. The spinach and kale should be added first followed by the apples and cucumber.
Plum Apple Juice
This juice tastes really good, plus it provides a boatload of vitamin c and other antioxidants to boost energy.
Prepare your ingredients for your juicer. Start the process by removing the stones from the plums and peeling one small slice of lemon. The ingredients can be placed in the juicer in any order.
Spicy Carrot Immunity Boost
This juice can help to boost immunity and energy levels which might have been left flagging after getting an annoying cold or other virus.
1 clove of garlic
1 inch piece of ginger
Prepare your ingredients for your juicer. Start by peeling your lemon. The garlic and ginger should go in the juicer first followed by the other ingredients.
Tropical Berry Medley Juice
The cucumber is a great compliment to the sweetness of the tropical fruits and berries that provide a huge variety of energy boosting vitamins, antioxidants, and minerals.
1 cup strawberries
1/2 cup raspberries
2–3 sprigs of mint
Prepare your ingredients for your juicer. Peel the mango keeping only fleshy part. Start by putting the mint in first followed by strawberries, raspberries, mango, and cucumber in that order.
Green For Go Juice
This drink is low calories but high in energy boosting nutrients and fibre.
3 large handfuls of spinach
2 large leaves of kale
2 sprigs of mint
Prepare your ingredients for your juicer. As always, put the greens in first followed by the apple and the cucumber.
Kiwi Cucumber Cooler
Kiwi is full of potassium and vitamin C which is a great energiser and immunity booster.
1 large cucumber
2 kiwi fruits
Prepare your ingredients for your juicer. Start by peeling the kiwis using only the fruit portion with both ingredients going in at the same time.
Carrot Limeade Cleansing Juice
The high levels of beta carotene and vitamin C make this juice a cleansing and immunity boosting drink with a sweet, zesty taste.
5 stalks of celery
Prepare your ingredients for your juicer. Start by peeling the lime and placing the lime and carrots in first followed by the celery.
Perfectly Pear Grape Juice
The nutrients, fibre, and antioxidants in this juice are great for energy. The cucumber complements the sweetness of the other fruits nicely.
3 cups grapes
Prepare your ingredients for your juicer. Remove the grapes from the stems and place everything in the juicer at the same time.
Hot Spiced Apple Cider
This is a stimulating drink to enjoy in the winter when energy levels tend to flag naturally.
1 teaspoon cinnamon
Prepare your ingredients for your juicer. Put the ginger in first followed by the peeled lemon and the apple. When the juicing has been completed, carefully heat the juice while adding the cinnamon. Be careful not to overheat it and deplete the levels of key nutrients.
Minted Fruit Cocktail Juice
This is full of antioxidants and nutrients to boost energy and immunity.
1 apple, peeled, cored, and sliced
1 orange, peeled and divided
1/2 cup pineapple
2 cups watermelon, cubed and seeded
1 teaspoon lemon juice
A small sprig of fresh mint
Juice the apple and orange first, followed by the pineapple. Transfer the juice to a blender, and add the watermelon, lemon juice, and mint. Puree until smooth.
The Iron Maiden Juice
This juice is full of energy-boosting iron, so is especially ideal for women who might feel weak or depleted after menstruating or giving birth.
2 large beets, peeled and sliced
2 carrots, trimmed
1 small apple, peeled, cored, and sliced
a handful of spinach
1/4 cup of water
Juice all of the ingredients in order, ending with a bit of water.
Vitamin C Booster Shot Juice
This is like getting a huge hit of energy in one go. This boosts immunity and energy with its plentiful nutrient content.
1 cup blackberries
1 cup currants (any colour)
1 orange, peeled and divided
1 tangerine, peeled and divided
1 kiwi, peeled and sliced
1/2 teaspoon lime juice
Juice all of the ingredients, and serve immediately.
Melon Melody Juice
This is so hydrating which boosts energy, and the vitamin C and antioxidants are a great pick-me-up.
1 cup watermelon cubes
1 cup cantaloupe cubes
1/2 cup honeydew melon cubes
1 cup frozen strawberries
Puree all ingredients until creamy and smooth.
Garden Refresher Juice
This is a great juice to have after a workout, to rehydrate or to boost flagging energy levels in the afternoon.
1 carrot, trimmed
2 celery stalks
1 red bell pepper, cored and seeded
1 handful of watercress, with hardest stems removed
1 cucumber, peeled and sliced
Juice all of these ingredients in order, and drink immediately.
Cold Remedy Juice
This is a great immune boosting drink that will help to boost energy levels when you have a cold.
2 celery stalks
1 clove of raw garlic
1 inch ginger root, peeled and sliced
1 large handful of spinach
1 lemon, peeled and sectioned
cayenne pepper or Sriracha sauce (optional)
This is a perfect immune-boosting juice to help fight off colds and flus.
Juice all of the ingredients in order, and then transfer juice to a small saucepan. Warm it slowly, but do not let it boil. Add hot sauce or cayenne to taste, and transfer to a mug. Drink it slowly, but finish it while it’s hot.
Berry Gorgeous Juice
This hydrating, vitamin C boosting wonder tastes gorgeous and boosts your energy naturally.
1 cup blackberries
1/2 cup raspberries
1/2 cup strawberries
1 pear, peeled and sliced
2 small red apples, peeled and sliced
Juice all of the ingredients, and enjoy cold.
Strawberry Coco Juice
This boosts energy and antioxidant levels, plus the coconut milk gives you a dose of healthy fats into the bargain.
1 cup strawberries
1/2 a frozen banana, sliced
1 cup coconut milk
1 teaspoon honey or agave syrup
Puree all of the ingredients in your blender, and adjust sweetness to your taste.
Life is busy these days. There are so many demands on our time that we might feel like we are on a treadmill that never stops. This is even harder to deal with if we do not have a lot of energy. We might rely on sugar and caffeine to boost our energy falsely, but this always backfires, as it never lasts, and we end up feeling worse than before.
One of the easiest and most effective ways to boost energy levels naturally, is to get your energy from where nature intended; natural foods.
Juicing fruit and vegetables gives your body a concentrated hit of the vitamins, minerals, and antioxidants that it needs to function properly, and it can really help you to achieve wellness.
Try some of the delicious juice recipes in this article and notice how much better you feel, taking in nature’s goodness instead of sugars and caffeine that do more damage to your health than good.