Energy drinks, vitamins and minerals or any type of supplements –  many of us take these to sustain our energy to keep us focused and energized throughout the day. It is also one of our go-to essentials when we begin to feel sluggish, tired, or exhausted after a long day at work.

Although these mentioned energy boosters are proven to work, it will only supply us a short boost of energy than we actually need. Fortunately, there are tons of food and habits that you can practice to make sure that your energy reserve won’t run out. 

These simple energy sustenance tips that we will share with you may appear trivial, but trust us when we say that they can do far more than you expect.

Keep reading to learn more about these 10 simple tips to sustain and boost your energy naturally.

Importance of energy to your daily life

“What is it about energy that makes it so important in our lives?” “This question may have occurred to you while reading this article. For most people they would immediately respond, “to work efficiently” or “for our bodies to function.

Well, they are correct. Energy is an essential component of our daily lives. But what  most people frequently forget is that even the most basic tasks involve the consumption of energy.

we expend energy to perform the simplest tasks

In fact, you will need energy right from the start of your day. For example, waking up and walking to the bathroom to wash your face, or simply thinking. These simple activities already need energy — even if it’s just a small portion.

So why are we telling you all these things? 

Essentially, we want you to understand that every single move we make requires the use of energy. To put it simply, energy drives our lives. As a result, it is important that we take natural and healthy measures to ensure that our bodies receive enough energy.

How does our body get energy naturally?

Since we already discussed why energy is important, let us now talk about how our body gets energy. 

Our body does not produce energy out of nowhere. It comes from the food and beverage that we consume, which is then processed by our bodies and converted into energy that we use. This makes it more important for us to choose highly nutritious foods to naturally boost energy levels.

In fact, the food that we consume is rich in chemical energy. This is what our body uses to fuel our organ functions, as well as, helping us move, grow.

Aside from this , energy is also obtained naturally from common nutrients such as carbohydrates, proteins, and fats. Carbohydrates are the major and most important source of energy among these three —  it is our body’s primary fuel. In some cases,  where the body does not have enough carbs to convert, it will then use stored protein and fat to provide and increase energy.

Listed below are some of the rich sources of these three nutrients:


  • Bread
  • Beans
  • Fruit
  • Milk
  • Cookies


  • Lean meat
  • Chicken
  • Egg white
  • Vegetables
  • Nuts
  • Seafoods


  • Fatty fish 
  • Oil 
  • Butter
  • Avocado
  • Whole egg

What you should know: Simple tips to sustain energy levels

Still feeling tired even after a meal or a quick nap? Then, you are probably having difficulty boosting your energy levels. 

Energy is a primary requirement for the physical and physiological functions of your body.  You need energy to sustain your body whether you are engaged in physical activity or not.  The absence of energy can mean the end of your existence.

Keep in check of the meals that you consume to maximize energy levels

As we all know, your daily habits and meals play a significant role not only in your overall health but also energy consumption. So, if you are the type of person who sleeps late or enjoys eating unhealthy food, you may want to have a quick look at your lifestyle.

Maintaining energy levels does not require any strict training to do. To make your lives easier, here are 10 tips which help to sustain your energy levels naturally throughout the day:

1.  Eat fiber-rich foods.

Eating sufficient amounts of fiber-rich foods helps to give you sustained energy because they digest slowly and are able to supply you with energy for long periods. 

Foods which are rich in fiber include whole grains, apples, apricots and bananas and a lot of vegetables and fruits.

Fiber-rich foods are also essential if you are shifting to a healthy diet. Aside from keeping you energized, a high fiber diet also bring several health benefits such as:

  • Gaining less weight
  • Regulating your bowel movements
  • Normalize your cholesterol levels
  • Improves your blood sugar

2. Eat multiple but small meals throughout the day.

Eating multiple but small meals throughout the day can help to sustain your body’s daily energy needs.  This is because your body has a constant supply of fuel to give you the energy you need for your physical and physiological functions.

Although mini meals is excellent for maintaining energy levels, it is critical to only consume foods that are high in energy.

Simply put, you want to avoid foods that are high in sugar and can only provide your body with a limited amount of energy. Eating this type of food will only make you gain weight and become less healthy.

3. Eat lots of nuts and dry fruits

Fight fatigue and boost your energy levels by eating nuts and dry fruits.

Dry fruits such as nuts, raisins, almonds, dates and walnuts can help to sustain your body’s energy needs.  Make them a part of your daily diet by including them in your afternoon snacks.

Eating nuts and dried fruit are also an excellent source of various nutrients that promotes good health. It is rich in dietary fiber, potassium and protein. These are nutrients are beneficial to provide support in disease control.

4. Eat lots of foods containing sufficient amounts of proteins, healthy fats and carbohydrates.

As we have mentioned, one of the most important factors in keeping you energized and receive its important health benefits. Having a healthy diet ensures that your body has enough nutrients to convert into energy.

Aside from your normal daily requirement of foods that are rich in vitamins and minerals, you need to consume sufficient amounts of protein, fats and carbohydrates.  These will serve as fuel to power up your body throughout the day.

You should also ensure to avoid skipping meals to have sufficient energy. In a study, it shows that there is a link between skipping meals and experiencing fatigue and anxiety.

5. Do not over-eat.

It is true that food and beverages are energy sources. However, this does not imply that the more food you eat on a regular basis, the more energy you will have.

Consuming more food than your body needs is unhealthy

When the body have converted enough calories to energy, any excess nutrients are stored as fat. As a result, if you consume more calories than you burn, you will likely to gain body weight.

In addition, your body needs energy to digest the food you eat. Overeating can lead to drowsiness as your body diverts much of your energy to be used in the digestion process.

6. Drink three to four liters of water per day.

Drink at least 8 glasses of water per day – that’s a general rule that everyone knows but often forget. 

Whenever you feel thirsty, make sure to drink water, especially in hot weather. Keep in mind that dehydration is a condition that we should not take lightly. Dehydration can also cause fatigue, weakness and lower energy levels. 

Water works to hydrate your body and flush out the toxins from your system. It also aids in your digestion and circulation process.

7. Sleep well.

How much sleep did you have last night? If there is, the best way to replenish your energy is most likely to get a good night’s sleep.

Most people, especially young ones, often take sleeping for granted and would cut it off just to get other tasks done. People should know that not getting enough sleep could immediately drain you the next day and may even lead to heart disease, diabetes or high blood pressure.

Sleeping is your body’s way of restoring the energy you lost in your waking moments. It is best to get an average of 7-8 hours of sleep per night to improve your sleep quality.

To do this, you will need to develop a healthy sleeping pattern in order to rest your body and mind. This will help to maintain your physical and mental energy. For instance, you may try to:

  • Start working on your tasks early
  • Avoid using phone, laptop or any electronic devices
  • Try reading books

8. Relax and take deep breaths for five to ten minutes every day.

Reduce stress and stay healthy. That’s just one of the many benefits of giving yourself the time to relax when you feel tired.

In this part, we will introduce relaxing activities to lower your stress hormones and naturally increase your energy levels.

Taking deep breaths is a way to relax and fill your body and brain cells with oxygen.  It can help to relieve stress and give you renewed energy.

Listed below are some of the relaxing activities you can try at home:

  • Tai Chi
  • Deep breathing
  • Meditation
  • Yoga
  • Aromatherapy

Aside from more energy, giving yourself the time to relax also helps to reduce the risk of heart disease, lower blood pressure and blood sugar spike.

9. Get some sunlight and fresh air

Get a lot of fresh air and sunlight at the beginning of your day.  It can help to power you up naturally.  The sun is a natural source of energy and fresh clean air can do wonders to rejuvenate your cells.

It can also boost your immune system and protections against free radicals and oxidative stress.

Moreover, if you are experiencing a poor sleep, giving yourself a bit of sunshine and fresh air can improve your sleep. When you expose yourself in sunlight, you are also making a huge improvement in your circadian rhythm.

10. Exercise

Doing physical activity may sound draining and tiring, but it is actually one of the most effective ways to boost and sustain your energy levels. It is also beneficial in keeping you healthy and away from harmful diseases.

Several studies have found that regular exercise can help prevent the certain health conditions such as heart disease, obesity, and diabetes. Exercise is also ideal for people who want to improve their sleeping habits.

Regularly exercise to increase your energy level threshold

Engaging in exercise and other forms of physical activities for at least 30 minutes a day can help to enhance your weight loss, endurance, energy and well-being.  It also helps to improve circulation, boost your mood and reduce anxiety and stress levels.

These are the 10 easy steps which can help to give you sustained energy levels.  Follow these and they will reward you with optimum physical and mental power throughout your days.

More energy means better physical and mental health

There are numerous natural ways to boost your energy levels. If you are stressed, weak, depressed, or exhausted, remember that there are foods and physical activities that can help you feel more energized.

To add, giving yourself enough time fall asleep, relax and rest are also a natural ways to drastically sustain your energy levels.

Just keep in mind that the most important aspect of getting energized is that it gives you a positive and better outlook in life. This will motivate you to complete your tasks efficiently at work, school, or at home every day.

Maintain an energized state of mind at all times. Don’t forget to browse through our mind booster blog posts to know more about the natural ways to stay healthy.