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7 tips to increase your energy levels naturally

Jessica Sepel

3 minute read
Jessica Sepel sitting on stairs with a yoga mat

Feeling fatigued? Low energy levels affect more than just your stamina with it commonly leading to stress, mood swings, weight gain and absentmindedness.

As a nutritionist, I’m passionate about helping people lead happier, healthier lives, without having to deprive yourself. Thankfully, by using a few clever switches, you can make some big differences to your energy levels, naturally.

If you find yourself lost for words during an important meeting, using sugar and caffeine to keep going throughout the day or you’re just feeling ‘out of sorts’, you might benefit from these seven simple lifestyle changes.

1. Up your iron

Iron is an essential mineral that transports oxygen to the blood, so if you’re deficient in iron, you’re likely to experience fatigue. Make an effort to include iron-rich foods such as legumes, chicken, meat, leafy greens and nuts into your daily meals.

2. Say ‘no’ to refined sugar

Processed, sugary foods can cause your blood sugar to spike and then rapidly drop, which can lead to quick bursts of energy, followed by long slumps. If you’ve got a sweet tooth, don’t stress; just replace your unhealthy processed treats with a more nourishing option. These salted chocolate and nut butter bliss balls are sweetened with dates and are the perfect snack!

3. Take care of your adrenals

If you’re tired for too long, your adrenal function can become compromised, which can lead to fatigue. Focus on relieving your fatigue by getting more sleep, cutting out alcohol and reducing stress.

4. Limit caffeine intake

Aim to reduce your coffee to one per day before 10am - this can work wonders for lowering your stress hormones, cortisol and adrenaline. When there’s too much stress in the body, it limits its ability to heal and repair.

5. Practise yoga

Yoga does wonders for your energy and mood. If you’re new to the practise, Vinyasa flow is a good starting point. This flow encourages you to focus on your breath as you move in between a series of poses. Yoga helps with stress and anxiety, as well as flexibility and agility.

6. Go for the H2O

Dehydration zaps your energy, so be sure you’re drinking at least two litres of water throughout the day.

7. Consider supplementation

To help maximise your energy levels, I recommend taking a vitamin or supplement with B complex, magnesium, vitamin C and iodine. Before taking a supplement, make sure you get guidance from your medical professional.

If you’re after some meal ideas that are jam-packed with energy-boosting ingredients, check out this series of exclusive recipes I created for nib.



Jessica Sepel is a clinical nutritionist, best-selling author, international health blogger and the beloved voice behind JSHealth and @jshealth. She is passionate about helping people overcome fad dieting and disordered eating, having gone through her own struggles with food. Her philosophy is focused around balance, rest and building a healthy relationship with food. She recently launched the JSHealth App, which features a world-first nutrition clinic, hundreds of healthy recipes, a daily meal planner, health guides, body love support and much more.

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