15 Tips On How To Become More Energetic At Any Age

Weak or limp body become an obstacle to our daily activities. Energy deficiency also makes the spirit disappear. The body feels tired and sore when we wake up. Do not let the experience without treatments. It affects our performance. This article gives the tips on how to become more energetic. 
How to become more energetic. Food sources are superior to supplements. The foods include the cofactors, enzymes, and phytonutrients. That work with the vitamins and minerals to maximize their efficiency..
Picture 1. Healthy Eating (Unsplash)


A healthy body is powerful. We should take care of the body to stay healthy.  When we suffer from a weak or limp body, then it is better to revitalize it.


How to become more energetic?

Before reading more, let us watch the video below:



1. Restorative nutrition

Instead of adding calories to our daily food intake, we can help ease tiredness by balancing the nutrients we take in. Don’t do diet unless we are overweight and overeating. Taking in too few calories increases stress which reduces energy and leads to weight gain.
Micronutrients that can help restore our energy and reduce fatigue are iron, magnesium, vitamin B12, vitamin D, and folic acid. Read more about the five most essential micronutrients for fighting fatigue here.

Food sources are superior to supplements. The foods include the cofactors, enzymes, and phytonutrients. That work with the vitamins and minerals to maximize their efficiency.

Fewer minerals in blood make our body sleepy and tired. Do not forget micronutrients intake if we want a more powerful body. We can get it from various fruits and vegetables. Read more about the benefits of eating rainbow fruits and vegetables here.

Do you already meet the recommended intake of the mineral magnesium consumption? If not, then fulfill it soon. Suggested fulfillment or RDA of the mineral magnesium is 300 mg for women. While the fulfillment suggestion mineral magnesium is 350 mg for men.

We can find mineral magnesium in fish, cereal, nuts, etc. Magnesium is the fourth most abundant mineral in the body. It has been recognized as a cofactor for more than 300 enzymatic reactions. It is crucial for adenosine triphosphate (ATP) metabolism.

The reactions purpose is to break down the glucose and then convert it into energy. That is the reason why the energy reduces when minerals, especially magnesium in our body are not met. We will run into a weak or limp condition. 

A human body needs magnesium in the reactions that create ATP energy in the cells. ATP  is the main source of energy in the cells. It must bind to a magnesium ion to be active. In other words, without magnesium, we won’t have energy on a cellular level. This shows up as fatigue, low energy, lack of drive and other problems.

2. Eat Good Fat

“Low-fat diets aren’t great for sleep,” says holistic practitioner Dr. Sohère Roked, author of The Tiredness Cure. “The body makes hormones from fat. If we don’t get enough good fat in our diet, certain hormones become imbalanced. It contributes to tiredness.” So include avocado, oily fish, nuts and seeds in our diet.

3. Eat The Mood-Boosting Omega-3s Foods 

The foods help keep our brain cells healthy and make us feel mentally alert. Have two servings of nonfried fish-especially fatty fish- per week and snack on nuts whenever we have the chance. Read more about the omega-3s foods here.

When the mineral magnesium in our body is not enough, then we become weak and limp.  How to become more energetic
Picture 2. Spinach Smoothies (Pexels)

4. Eat the regular time. Don’t skip the breakfast

We should have a goal of eating breakfast every morning. Eating breakfast will not only give us more energy in the morning but it lower stress. We shouldn’t eat anything too greasy or heavy. Eat enough to make us feel powered up and alive.

It has been a very frequent suggestion for breakfast before a long day. It adapted to the results of research that people who eat breakfast, then they can be more energetic, focused and have a positive mood during the day

Always eat breakfast. Make it a meal with a balance of complex carbohydrates, protein, fruits, vegetables, and a little fat. For example whole-grain cereal or bread, nut butter, fruit, vegetable.

In contrast to those who forget or do not have time for breakfast. They will difficult to focus and their mood tends to be negative during the day. The effect is the limp body.

Our meals should have a mix of carbohydrates, proteins, fruits, and vegetables. It shouldn’t be so heavy that they drain our energy. Breakfast should be the heaviest meal to fortify ourselves throughout the day. A smaller lunch to avoid us from feeling sleepy and a medium-sized dinner to keep us from sleeping difficulty.

We can get more antioxidants from whole plant foods (fruits, veggies, beans, whole grains). We need the antioxidants to protect the body from the harmful effect of free radicals. Cut foods containing a lot of sugar and gluten. Read more about foods that drain the energy here
Our meals should have a mix of carbohydrates, proteins, and fruits or vegetables. It shouldn't be so heavy that they drain our body of energy as it tries to digest all that we've eaten. How To Become More Energetic
Picture 3. A Simple Breakfast

5. Adequate Intake of Water Every Day And Avoid Alcohol

Energy in the body will be depleted when we lack the water intake. Besides the body feel weak and limp, it can be fatal. So fulfill the recommended amount of drinking water intake.

We should drink the water as much as two liters every day. Avoid drinking beverages contain alcohol. The drinks can make us dehydrated. Make sure to drink extra water when we are drinking these beverages.

Alcohol, sugary and oily foods, and caffeine are diuretics. They are all linked to an increase in urine production. We’re trying to get our body to keep water, not flush it out. Abstaining from these substances good for our health in the long run. It also can prevent dehydration from happening in the future.

It’s important to stay hydrated throughout the day. Even mild dehydration can cause fatigue. So wherever we go, make sure to bring a bottle of drinking water. We can also up to our water intake by eating more foods that contain water such as watermelon.

Drinks containing alcohol is the cause of our lack of energy. We’ll see people drinking alcohol cannot sleep with a comfortable state. The influence of alcohol makes the body unable to sleep under the appropriate circumstances.

How to become more energetic. Energy in the body will be depleted when we lack the water intake
Picture 4. Drinking Water (Pixabay)

6. Consuming Much Fiber And Little Sugar

Eat more fiber. Fiber enters our bloodstream at a slower and steadier pace than carbs do. So they giving us more energy throughout the day.

Fiber is very important to the disposal of food scraps that the body not able to absorb. Fiber also helps increase insulin sensitivity inside the body. Excess sugar in the blood will also bring the risk of health hazard, such as diabetes.

When diabetes affects the body, it will drain the energy. So it is a need to reduce the intake of sugar. Balance blood sugar will affect the balance of energy produced.

How to become more energetic
Picture 5. Vegetables (Unsplash)

7. Eat snacks

The time between breakfast, lunch, and dinner are quite long. That is the reason a person to consume snacks. We do need it. Eat mini-meals throughout the day to keep blood sugar levels and energy up.

Eat every 3-4 hours even if we have a busy schedule. We can always take a minute to eat a snack instead of only eating three big meals that leave we stuffed. Then we will experience a dip in our energy level as we approach our next meal.

Have three medium-sized meals along with two snacks. One between breakfast and lunch and one between lunch and dinner. See how much our energy levels improve. 
Choose snacks that nourish the body. Especially to support the energy production in the body to be more powerful. Choose snacks like the bread coated with peanut butter so we will feel full for a long time after eating the snack. A jar of peanut jam can be a great help when we are craving the foods.
How to become more energetic
Picture 6. Peanut Bread (Pixabay)

8. Limit the caffeine intake in the afternoon

Caffeine will disrupt our sleep. Switch from coffee to black or low-caffeine tea. It can have a positive impact on our energy levels. 

9. Avoid Energy Drinks

Energy drinks can be a quick fix, but it is not good for our mind and body. The drinks have too many calories and too much caffeine. Those drinks create an energy burst, but after a few hours, we will feel a severe energy come down.

10. Exercise

Getting more exercise can help us feel more energetic. The research (on real people, not mice) shows this to be true. The reason for this effect comes from what happens when we exercise. Our heart pumps more oxygen and nutrients into the bloodstream. Our lungs and cardiovascular system work better and we feel more energetic.

The type of physical activity that works best for alleviating fatigue is not that intense exercise that people feel they have to do. It’s more beneficial to perform exercise at a leisurely pace.  Do just a little, at a low-intensity level. (such as walking or riding a bike at an easy pace). It can help us feel less tired and more energized.

Getting results also takes less time than we have imagined. For people with low energy, exercising in 10-minute is effective. Aim for three sessions in a day, but even one 10-minute effort is good. We will notice the benefits of exercise right at the start—increased energy and positive mood.
How to become more energetic. Getting more exercise can help us feel more energetic
Picture 7. Walk (Pixabay)

11. Fulfill Sleep Hours

If we’re feeling tired, then let the body rest. If we are not used to taking a nap, we should set the time to sleep during the night. Make sure we allow the body and brain to rest enough. With rest, the body can relax and reproduces the energy.

Get enough sleep at night. There will be more energy in our body to move again in the morning. Read more about the health benefits of getting enough sleep here.
How to become more energetic. Get enough sleep at night. There will be more energy in our body to move again in the morning
Picture 8. A Sleeping Woman (UnSplash)

12. Avoiding Stress And Controlling Anger

The whole body feels anxiety. And the body’s energy drain is a sign of stress. Psychologists say that stress is one of the reasons the body loses energy.

Many people don’t realize how important stress is affecting our energy levels. When we get angry, a tense mind causes energy out of control. So, we should be able to control our anger before exploding.

Pity, when we use energy for angry. Relax the mind by doing sports. Then do activities that make us feel happy like doing our hobby.

How to become more energetic. Psychologists say that stress is one of the reasons the body loses energy.
Picture 9. An Angry Woman (Pixabay)

13. Go outside

Light therapy stimulates vitamin D production. The light raises endorphins (the body’s feel-good chemicals) and helps regulate sleep. Spending time outdoors is a great contributor to fight against fatigue.
14. Checking Routine Thyroid 
The thyroid is a little butterfly-shaped gland in our neck. It produces the hormones that regulate how our body burns fuel for energy. It can be overactive or underactive, but either way, we’ll feel sleepy.
Why? With an underactive thyroid, we can’t get our engine going. With an overactive thyroid, our engine’s on overdrive. We start to burn out.
Thyroid problems are more common in women, although doctors aren’t sure why. That’s the big mystery. It may relate to genetics or hormones.
A problem with a dysfunction of the thyroid gland may occur in pre-menopause women. But not every pre-menopausal women would have the thyroid gland function problem. 

15. Checking Number Of Blood Cells

If you susceptible to blood deficiency such as anemia, consult a doctor. With so doctors will be able to know the number of our blood cells. Whether less or not. Because when anemia occurs in our body, then the energy will hamper. Oxygen in the body is hampered due to lack of hemoglobin.

Have you ever felt weak or limp? How do you overcome that problem? Please write your thought in the comment column below and I will be more than happy reply to your comment.
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A healthy body is powerful. We should take care of the body to stay healthy.  When we suffer from a weak or limp body, then it is better to revitalize it.
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29 thoughts on “15 Tips On How To Become More Energetic At Any Age”

  1. Thank you for this tressure of information, Melani!
    After using suplements for most of my life, I decided to remove them from our diet: All in One Vitamin & Minerals, additional magnesium, and B-vitamin Complex.
    Living in Hawaii we have the luxury to eat tree ripe fruit and fresh harvested fruit and veggies which contain most of the vitamins.
    Your post reminded me to exercise more and take better care for breaks. Also to reduce my coffee comsumption!
    Thank you very much for that!
    Aloha, Jenna

    • Hi, Jenna. We can get the nutrients from the foods we eat. When it is difficult to get it from the foods, we need the supplement. You are lucky that you live in Hawaii with plenty of fresh fruits and veggies. Thank you for your comment.

  2. Hi Melani. Great post, I agree with you all your tips. I think movement can make body health powerful and become more energetic. I always do zumba dance following here http://www.womensedge.org/best-zumba-dvds. Moreover, I do yoga and jogging everyday. By the way, I’ll follow healthy food as you suggested. Thank you a lot for great sharing.

  3. i love to drink coffee in the morning right after I got up. The only problem is, I experience palpitations. Instead of giving me energy, it weakens me. So, I switched to cereal drinks instead.

    • Thank you for sharing your experience. I used to drink coffee when I was a student. It makes me awake for preparing the examination. It is helpful to increase focus and concentration. But now I prefer to drink a glass of tea. I love the coffee taste but I drink the coffee rarely now.

  4. This post is so informative and useful. I never knew that caffeine can cause dehydration. This makes me wonder how much chocolate should be allowed for my child. I am definitely going to follow this post for life.

  5. I feel like I am doing it all wrong ahah! i skip breakfast, eat a lot of sugar, drink alcohol, don’t exercise, etc. I need to get back into a healthy habit because i know that would make me feel better anyway!

    • Really? You look very energetic in your white dress. Maybe you have other tips that I can add to my post? I love eating sweet cake and cookies too, but I have reduced the sugar intake since I know that sugar is a wrinkle maker.

  6. This is a great post! I just hit 30 recently and am always following this advice. Drinking a lot of water has done wonders for my body!

  7. honestly, it is so funny I run into your post, I was having a hard time the last few weeks because my energy has been all over, and my mood also and it took me a while to find out it was my adrenals who are a little on the sad side. and i’ve taken caffeine out, sugar and going up on the healthy fats like avocado, nut butters and ghee. and also trying to get back into the morning workout game. my energy has increased and i feel greaaaat.

    • Me too, Andrea. I do walking for near distance moving and I add avocado, peanut butter, fish, olive oil, and other healthy fats to my diet and I feel great. And the fruits and vegetables are important too.

  8. Now, this is such a great post and very important as well. As the saying goes “Health is Wealth”, this is a great reminder for everybody to make this our priority to have a healthy and long life.

  9. I completely agree with your and your points! Eating proper nutrition and tons of healthy fat can really do wonders for our energy levels!


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