11 Tips to be More Energetic for Those Who Always Tired

6 mins read
How to be more energetic

If your body get tired easily, it might be due to lack of nutrition or caused by some bad life habit. In this post, we’re going to list down the ultimate guide to turn your body to be more energetic.

If you follow the steps below, we’ll make sure you will notice the difference in your body and you’ll be more energetic in short time!

Everyday, our body need sufficient amount of energy in doing various type of different activities, starting from working, exercising, and doing other activities that take a lot of energy.

One of the sign that human body has expend a lot of energy is when you feel thirsty. Your brain will automatically craving for water in order to replace the energy that has been consumed by the body.

Energy drinks can indeed provide instant energy, but it has only short-term effect and generally high in calories. For long term, these energy drink can cause dangerous health problems.

How to be More Energetic

The more effective and safer way that can be done to increase energy in the body is to consume some healthy natural ingredients. 


1. Drink Coffee or tea

Caffeine often gets a bad predicate because it can cause anxiety, insomnia and heart problems.

As long as you consume it in moderation dosage, caffeine is a good way to increase energy as long as it comes from a healthy source.

Instead of getting caffeine from soft drinks, it is better to consume tea or coffee.

2. Drink Water

When you feel lethargic or fatigued after doing the activity, you should drink water. This water contains antioxidants which are always able to ward off free radicals in the body.

In addition, water will also restore energy that was previously consumed by the body. You need to at least consume 8 glasses of water in one day.


But, to increase this energy you can consume water after feeling sluggish and the body returns refreshed.

3. Sunbathe

Exposure to sunlight is very important because it can make the body more energized. This sunlight contains vitamin D which is certainly able to restore lost energy.

In addition, the sun will also nourish the skin to be healthier. According to the research, the best sun bathing timing is between 10 a.m to 11 a.m. By sunbathing within 15 to 30 minutes, our body will obtain the most vitamin D from the sun.

4. Consume Chocolate

Eating chocolate can provide fast and natural energy. Chocolate is commonly used by athlete to boost their stamina and be more energetic.

The reason is that the Catechin found in chocolate plants can increase energy in the body by accelerating blood circulation. Circulation of blood circulation results in a faster circulation of oxygen to the muscles and a good fuel for the body.


Researchers from the University of Kingston in London, England, state that substances obtained from other foods, including beet juice, also have the same effect, but the taste is clearly not as good as chocolate.

The results showed that those who consumed chocolate could walk about 250 meters in two minutes while cyclists could go 200 meters further than those who consumed white chocolate.

5. Consume magnesium food

Foods with magnesium content are able to restore the body’s lost energy. One thing you must know is that foods containing magnesium can restore the 300 lost body energy. Some the magnesium foods sample are green vegetables, or almonds.

Green leafy vegetables

Easily get tired is one of the symptom of iron deficiency. Green leafy vegetables can be stamina enhancing foods, because they contain high iron.

Green leafy vegetables like spinach also contain vitamin C, which can help the body absorb iron better. In addition, iron can help the production of red blood cells, so that the spread of oxygen throughout the body becomes more efficient. 


6. Rest Mentally

Surveys prove that getting enough rest can provide a positive response to the body.

A simple quick 20 minutes nap at work can bring back your lost energy to your body. This explain why some of the company provides some rest area at the working space.

For bedtime, the ideal sleeping duration is 8 to 10 hours. The researcher suggests that the recommended time to sleep at night is at 8 p.m to 10 p.m.

Avoid to stay up late at night if you don’t want to get tired easily the next morning!

Read Also: 10 Tricks to Fall Asleep Easily When You Can’t Sleep

7. High Protein Foods

Foods with high protein content is the key to get your body to be more energetic.


There are various types of foods that contain high protein that we can find easily around us. Below are some of the high protein foods that can help you to be more energetic:


Bananas are a very powerful stamina enhancer if you wish to be more energetic. This yellow fruit is a natural sugar source that can provide energy. In addition, bananas are also rich in fiber. A study proves that bananas can help athletes cycle longer with long tracks.


Avocado is a multipurpose fruit which has a lot of benefits that can be enjoyed in all situations. Avocados can be stamina enhancing foods, because they contain nutrients, fiber, and protein that can provide more power. Moreover, avocados contain good fats that can increase your body’s energy.


High in fiber and nutrients, apples can be the next stamina enhancer food. Apple is also enriched with antioxidants called flavonoids, which can protect the body from inflammation and oxidative stress.


In the Journal of Agriculture and Food Chemistry, strawberries are believed to increase stamina and energy because they contain phenols. Strawberries also contain minerals, vitamin C, and folate which have good impact for the body.



Orange is rich in vitamin C and work as stamina enhancer food that can provide power. Vitamin C can also relieve oxidative stress in the body, and prevent you from fatigue.


In general, fish is a stamina enhancer that is rich in protein. Because most fish contain vitamin B, which can make your energy last a long day.


Eggs can be stamina enhancing food as it contain an amino acid called leucine that can boost your stamina.


Carbohydrates contained in yogurt come in the form of sugars (lactose and galactose). When broken down in the body, both can supply stamina and energy to the body. Therefore, yogurt can be an instant stamina enhancer food.


Edamame is a healthy, delicious snack. The content of vitamins and mineral substances can provide more energy and stamina for your body. Edamame also contains folic acid which is able to work together with iron to prevent fatigue.



Everybody love popcorn! But who know if popcorn is one of the food that can boost your energy?

Just imagine, 100 grams of popcorn contains 78 grams of carbohydrates and 15 grams of fiber.

Besides being delicious, popcorn can also be a stamina enhancer food. To be healthier, it is advised not to add salt and butter to popcorn.

Beef Liver

Beef liver is one of the foods that contain lots of vitamin B-12. This vitamin can provide additional energy for your growth. Every 3 ounces of beef liver contains 1.5 micrograms (mcg) of vitamin B-12.


This red fruit can be trusted as a stamina enhancer food. The content of antioxidants and nitrates of this fruit are known to be able to increase energy because it can expedite blood flow.


When blood flow is smooth, oxygen is better dispersed. As a result, the body will feel fitter and stamina.

8. Take Vitamins

The need for vitamins in the body actually must be fulfilled every day. Therefore, when your body is lethargic due to reduced energy, you should consume vitamins.

In fact, every food can increase stamina. However, there are some foods that only provide temporary stamina.

9. Control Stress

Emotions that invite stress can consume the body’s energy. To avoid this, you can do many positive activities such as yoga, exercise, to communicate with friends or family.

Read Also: 15 Effective Ways to Relieve Stress

10. Exercise Regularly

Maybe you think, exercise will only make the body more tired. In fact, exercising regularly can increase your energy. Plus, exercise can help the body produce epinephrine and norepinephrine, stress hormones which, if they appear in moderation, can make you energized.


11. Stop Smoking

Smoking is the source of many deadly diseases. If the body feels tired quickly, smoking can also be one of the factor. 

In a study of the relationship between smoking and decreased in stamina of the athlete found out that smoking caused a decreased in stamina and performance due to the muscles having difficulty getting adequate oxygen. As the result, the smoker will become tired more quickly.

Read Also: 10 Tips from Former Smoker to Quit Smoking

Bottom Line

The appearance of fatigue and lethargy in the midst of your busyness is very normal. However, if the feeling does not go away even though you have enough rest, you should consult a doctor. It could be, the condition was caused by certain diseases.

So, are you one of these people that easily get tired? Let us know what is your favorite way to be more energetic.

We all know that one friend that always look tired the whole day, share this post to them!