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1. Control stress
Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and ta chi are also effective tools for reducing stress.

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magnesius is helpfull to the body, iy can increase the level of energy, some examples are almonds, yoghurt and milk
reference:
Feeling Tired All the Time? Try These Natural Energy Boosters. (2017, 1 julio). [Vídeo]. YouTube. https://www.youtube.com/watch?v=U5Cb11BLKso

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Greek yogurt

There’s more protein in Greek yogurt than other kinds of yogurt. Protein is key for optimal strength and energy

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Exercising helps us boost energy and relieve fatigue
Experts recommend doing 150 minutes of physical activity each weak
From: Thomason C. (Anonim) 12 ways to Boost Energy. From: 12 Science-backed Ways To Boost Energy (joinzoe.com)

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Diet, exercise, stress, and sleep are the building blocks of good energy levels. Consider these 12 tips to boost energy levels naturally.

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Lighten your work. Try to organize by a calendar, a schedule or an agenda. you will feel better, in family, social, personal and proffesional/academic tasks will be easier to complete because of the organization, you will be able to make other activities and not to overwork, rest/sleep more and others.

Harvard Health. (2020, August 30). 9 tips to boost your energy — naturally. Retrieved February 22, 2022, from https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally

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Take a 20 minutes nap
Eat chocolate

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Eating a well-balanced diet, exercising regularly, and getting enough sleep are the best ways to maintain your natural energy levels.

Walle.G (2018) 11 Vitamins and Supplements That Boost Energy
obtained from: https://www.healthline.com/nutrition/best-supplements-for-energy

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Exercise

Exercise almost guarantees that you'll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.
9 tips to boost your energy — naturally - Harvard Health

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Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there's little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips:
1. Control stress
Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.
2. Lighten your load
One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of "must-do" activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.
3. Exercise
Exercise almost guarantees that you'll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.
4. Avoid smoking
You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.
5. Restrict your sleep
If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here's how to do it:

Avoid napping during the day.

The first night, go to bed later than normal and get just four hours of sleep.

If you feel that you slept well during that four-hour period, add another 15-30 minutes of sleep the next night.

As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights.

Eating foods with a low glycemic index - whose sugars are absorbed slowly - may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.
7. Use caffeine to your advantage
Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.
8. Limit alcohol
One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.
9. Drink water
What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue.

For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.
Image: ©Gilaxia | GettyImages
Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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9 tips to boost your energy - naturally - Harvard Health

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Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there's little or no scientific evidence that energy boosters like ginseng, guara...

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Energy boosting ideas for vegetables and fruits

Mix dried fruit with granola for a snack.

Add dried fruit to puddings.

Stir dried fruits into your recipes for baked goods.

Instead of using water, make Jell-O desserts with juice, fruit drinks or the syrup from canned fruits.

Apa reference

AboutKidsHealth. (s. f.). KidsHealth. Recuperado 22 de febrero de 2022, de https://www.aboutkidshealth.ca/energyboosting