The Best Ways to Boost Energy Naturally & Fight Fatigue

Reviewed by Dr. Mary James, ND

Lack of energy in women is so common that many of us think it’s just part of getting older. Well, it’s not. If you are experiencing low energy levels and debilitating fatigue, the first step is to pinpoint the cause so you can find ways to boost your energy and get relief.

Adrenal fatigue — that is, an imbalance in adrenal stress hormone production from unrelenting stress — can cause different symptoms from person to person depending on their physiology and individual circumstances.

To start uncovering the true source of your low energy and fatigue, a good first step is to investigate your adrenal function. Often overlooked by conventional medicine as a source of fatigue, the adrenal glands drive and manage your body’s reactions and responses to stress. And because stress comes in many forms — real and perceived, physical and emotional — your adrenal glands may have been working overtime for many months or even years.

When stress is unrelenting — even the non-emergency type like a problem at work or a traffic jam — your adrenals can stay on alert indefinitely and stress hormone production remains ramped up. As a result, adrenal hormones, especially cortisol, can be pushed out of balance, leading to symptoms including extreme lack of energy, crushing fatigue and more.

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It’s not unusual for women to rely on caffeine or other stimulants to jump start their day, but doing that simply covers up (instead of solving) the problem. Fortunately, there are natural ways to boost your energy, such as herbs that help relieve adrenal stress and lack of energy — these work with your body to restore balance, rather than just masking symptoms.

Astragalus root (A. membranaceus)

Aids in the body’s natural ability to adapt to stress, bolstering the immune system so that you stay well. Also helps to regulate normal blood sugar levels and alleviate insulin resistance.

Cordyceps (C. sinensis)

As an antioxidant, it can slow aging and take the load off the adrenals by supporting the immune system, balancing the inflammatory response and helping to stabilize blood sugar.

Eleuthero (Eleutherococcus senticosus, formerly called Siberian ginseng)

An adaptogenic herb that can help protect against the negative effects of stress, while decreasing fatigue, enhancing mental clarity and helping to balance blood sugar.

Rhodiola rosea (“golden root”)

An adaptogenic herb that protects against stress-related fatigue and “burnout.” It also increases mental clarity and offers immune and blood sugar support. Added benefits of Rhodiola are its antidepressant and anti-anxiety properties.

Licorice root (Glycyrrhiza glabra)

Well known for supporting adrenal balance, licorice root aids in increasing energy and endurance. As certain forms of licorice can increase blood pressure and lower potassium, this herb is best taken under the care of an herbalist or a functional medicine practitioner.

Depending on your symptoms, you may need therapy that’s more stimulating, or one that’s more relaxing, or even a little of both. You can talk with an experienced herbalist, naturopath or functional medicine practitioner about your symptoms, working together to find the right combination of herbs for your unique needs.

How to increase your energy naturally

Plan to get at least 7-8 hours of sleep each night. Be in bed and sleeping by 10:00 or 10:30 PM at the latest. If you need to unwind, or it takes you a little bit to fall asleep, then get to bed at 9:00 or 9:30 PM. Try these doctor-approved sleep secrets to help you get the restorative sleep you need.

Modify your workout. Choose forms of physical exercise that calm you down instead of rev you up. Walking, yoga, Tai Chi and other forms of low impact exercise are easy ways to boost your energy levels. They also work wonders for adrenal imbalance by “sopping up” excess cortisol circulating in your system, helping you feel more relaxed and allowing the adrenals to rest. On the other hand, high intensity exercise can trigger cortisol production. Listen to your body. If a certain form of exercise makes your energy levels drop even more, move on and try something else.

Eat well and often. The goal is to achieve more stable energy levels throughout the day, which you can accomplish by eating three balanced meals with two snacks. What you eat does make a difference too! Try to reduce refined carbohydrates such as sugar, flour, potatoes and white rice which cause stressful ups and downs in your blood sugar that can lead to adrenal imbalance.

Learn to play. Take time to understand where your stress is coming from, and then think about how you’ll make changes that are right for you and your lifestyle. Get used to saying “no” more often to all those extraneous requests (the school bake sale can still be a success without you!) and make more time for activities that nourish your soul and lift your energy levels. You know you’re on the right track when at least part of your day feels more like play!

How to get your energy back — naturally

In a world where women are expected to do more and more — and do it perfectly —it’s difficult to step back and take a breath. But you don’t really have to do it all, nor do you have to feel exhausted every day. And you can find this balance without relying on sugar, carbs, and caffeine to make it through from one hour to the next. You have choices for adrenal support that can boost your energy naturally, prevent further health issues, and put you on the path to good adrenal health.

References

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²⁰ Panossian, A., et al. 2009.

²¹ Olsson, E., et al. 2009. A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Med., 75 (2), 105–112. URL (abstract): https://www.ncbi.nlm.nih.gov/pubmed/19016404 (accessed 03.13.2009).

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Darbinyan, V., et al. 2007. Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nord. J. Psychiatry, 61 (5), 343-348. Erratum in: Nord. J. Psychiatry, 2007; 61 (6):503. URL (abstract): https://www.ncbi.nlm.nih.gov/pubmed/17990195 (accessed 03.13.2009).

²⁵ Mumoli, N., & Cei, M. 2009. Licorice-induced hypokalemia. Int. J. Cardiol., 124 (3), e42–44. URL: https://www.ncbi.nlm.nih.gov/pubmed/17320224 (accessed 08.03.2009).

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Text box reference

Wilson, J. 2007. “Assessment of adrenal function: Integrating laboratory and symptoms.” IFM 14th International Symposium, 05.27.2007, Tucson, AZ.

Last Updated: November 19, 2024