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Natural ways to boost your energy

05 Jan, 2023
A family of four walking together through a colorful autumn forest surrounded by trees with golden and orange leaves.

While the nights are long, the days are short, and you’re cooped up at home because it's cold and wet outside, it’s easy to feel out of sorts.

Lack of opportunity to exercise and bad eating habits over the Christmas period, can lead to your natural energy levels dropping.

When this happens, you’ll feel less alert, less motivated and less up for doing the things you enjoy. It can also make you grouchy, tetchy and not very nice to be around.

So, if the post-Christmas blues and dark nights are getting you down and you want to recapture your natural vitality and zest for life, here are a few natural ways to boost your energy levels…


It goes without saying that your diet will play a big part in how well you feel and how much energy you have. If you eat lots of fresh fruit and veg, lean proteins, wholefoods and healthy fats, and cut out the junk food, sugar and takeaways, you’ll naturally feel better and have more energy to do the things you love.
However, remaining disciplined enough to eat well, with everything going on in the world at the moment, can be a challenge.

The key is to plan ahead, buy your meals in advance rather than leaving it until you are hungry, and don’t deny yourself the odd treat.

The majority of diets and healthy eating plans fail because they are too strict or difficult to stick to. 
So, if you plan on giving your eating habits an overhaul, focus on making small and sustainable changes.

Swapping sweet snacks for fresh fruit, fizzy drinks for milk or water and cooking your own meals instead of reaching for the takeaway menu will help you keep your calorie intake under control.

Likewise, the odd sweet treat or cheat day will help keep cravings at bay provided it stays as the exception rather than the norm.

If you’re stuck for inspiration, some foods that can help boost your energy levels naturally include:

Bananas are packed with complex carbs, potassium, and vitamin B6, all of which can boost your energy levels.
Fatty fish
Salmon, sardines, mackerel and tuna, are good sources of protein, omega essential fatty acids, and B vitamins, which boost energy, help build muscle and improve brain function.
Brown rice
Brown rice has a low glycaemic index, which means it helps regulate blood sugar levels and promote steady energy levels throughout the day. It’s also less processed than white rice and contains more fibre, vitamins and minerals.
Sweet potatoes
Sweet potatoes are high in fibre and complex carbohydrates, which means your body digests them slowly, releasing a steady supply of energy throughout the day.
If you’re looking for a quick energy boost, coffee is a good bet. Not only does it contain caffeine, which stimulates your nervous system, it’s also rich in antioxidants.
Like fatty fish, eggs are packed with protein and healthy fats, which can give your body the fuel it needs to tackle the day ahead.
Dark chocolate
Dark chocolate hits the energy-boosting spot on two counts. It contains antioxidants that help increase blood flow, and sugar, which is quickly broken down and converted into energy.
Like brown rice, quinoa is high in protein, complex carbs and fibre, and other vital nutrients. Its low glycaemic index means it is absorbed slowly, for sustained energy release.


An assortment of foods known to promote shiny and healthy hair, including salmon, avocado, nuts, and leafy greens.


Alcohol, nicotine and too much caffeine, processed sugar and unhealthy fats can all have a negative impact on your energy levels. Smoking, for example, speeds up your heart rate, raises blood pressure, and stimulates your brain temporarily, but can cause a crash as the nicotine leaves your body, leaving you feeling tired and sluggish. Excess caffeine, from energy drinks or too much coffee, can have a similar effect. So, too, can processed sugar.

Alcohol, meanwhile, is a depressant which can have a sedative effect, making you feel drowsy. While the odd tipple is fine, drinking heavily can wreak havoc with your sleeping patterns and energy levels, leaving you feeling out of sorts.


When you’re feeling stressed, anxious or worried, it can burn up your mental and emotional energy, making you feel tired, unfocused and numb. It can also deplete your body of the vital vitamins, minerals and other nutrients it needs to function normally.

So, reduce stress wherever you can. If you’re working, take regular breaks and try not to get too involved in workplace drama. If it’s a personal issue, talk it through with a family member or trusted friend.

or a nice, relaxing bath with your favourite essential oils can help you unwind.

And if things get too much, a natural supplement like Nutri-Calm can help you settle.

An image illustrating symptoms of dehydration, including dry mouth, fatigue, dizziness, and dark urine


It might sound counterintuitive because physical activity burns energy, but getting more exercise can help you feel more energised and alive.

That’s because it encourages the flow of endorphins, the feel-good hormones your body releases to calm down your muscles when they are overstimulated.

Exercise is excellent for strengthening your heart, getting your blood pumping and getting some fresh air into your lungs.

If you wear yourself out, you’ll sleep more soundly, and your body will be in better shape to convert the food you eat into energy, which will help you feel full of your natural vitality for longer.


Speaking of sleep, if you want to feel more energised, then getting enough sleep, and establishing a regular sleeping pattern, is a must.

You should aim to get around eight hours of sleep every night to give your body the chance to shut down, reset and repair itself and get ready for the day ahead. 

To achieve this, try going to bed and getting up at the same time every day and avoid napping, screen time and caffeine before you go to bed.


If you’re concerned you might not be getting the right energy-boosting vitamins and minerals from your daily diet, Lily & Loaf’s natural, nutritional supplements for energy can help.

They can provide a perfect way of complementing your diet to ensure you get the right amount of nutrients you need every day to help recapture your vitality and zest for life.

Our supplements can be used as part of a healthy lifestyle plan to meet your daily dietary requirements, support your wellness goals, and improve your overall general health.

They include essential vitamins and minerals, including Vitamin C, Vitamin B and Magnesium, which are all known to reduce tiredness and fatigue.

We also offer a wide range of organic essential oils, which use the complex aromatic and health-boosting properties from some of the finest botanicals, to help give your energy a boost.


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Information and other content provided in Lily & Loaf blogs should not be construed as medical advice and should not be considered a substitute for professional medical expertise. If you have any medical concerns, you should consult with your health care provider.