Tips to Increase Your Energy and Vitality

Feeling lazy and without energy is always a problem when facing our daily life. It causes us to stop enjoying anything that we do because of the tiredness and fatigue we're submitted to, but there are many ways we can overcome this unpleasant feeling. 
Tips to Increase Your Energy and Vitality

Last update: 28 August, 2018

Vitality is the state of being dynamic and having lots of energy. It’s important to have vitality to carry out our daily activities eagerly.

Here are some simple changes in your habits that you can make to increase your energy levels. 

The key to being productive and having a healthy, happy life is maintaining your vitality. 

So keep in mind that there are four different energy levels:

  • Physical: here we’re talking about the strength of your body, which is why it is so important to take care of it as best as you can. You can get physical energy by exercising and following a healthy diet
  • Emotional: it’s about feelings, thoughts and behavior. To have good emotional energy, learn to control your feelings, have good interpersonal relationships and think optimistically.
  • Mental: you should have great mental energy in order to face the problems that you encounter every day. Therefore, it’s essential to maintain a balance between family, friends and work. 
  • Spiritual: this involves reflecting on the things you don’t have. If you are able to accept your life the way it is and seizing your strength points, you’ll achieve lots of spiritual energy.
happy energy vitality girl

So let’s dive straight in for some tips to help you maintain your energy levels: 


It’s important to sleep well during the night in order to always feel energetic. Many people have trouble sleeping, which is why they should avoid exercising too late.

So, avoid any physical activity at dinner hours or before bedtime.

We also recommend not to drink any caffeine products such as tea, coffee or alcoholespecially at night, given that they stimulate your body and can keep you awake for hours.

girl sleeping with dog

Furthermore, check that the light from the street doesn’t enter your room, that you don’t have a busy mind from reading, watching TV or working on your computer. Another way to forget stress and relax is to have a warm shower before going to bed.


In order to feel energetic, having a normal blood  sugar  level during the day is very important.  To avoid fluctuations throughout the day,  make sure you eat enough protein in each meal, or eat some nuts and fruits as a snack. 

You may also eat complex carbs such as, oatmeal, whole wheat bread, vegetables, legumes… They all provide your body with the perfect source of energy that is slowly released in your blood stream. 

Moreover, these nutrients nourish your body constantly, which keeps you from munching on junk food.

Finally, you must avoid foods that have too much refined sugar, since they boost your energy quickly but only for a short period of time, resulting in low blood  sugar levels. 

Energizing nutrients

Your body needs a wide range of vitamins and minerals to turn the foods that you eat into energy. The vitamins of group B are fundamental for energy production. 

Another very important nutrient is vitamin C. Research suggests that vitamin C is essential for the production of carnitinethat plays an important role in the transport of fatty acids to your cells, which then use it to give you strength. 

Iron is also necessary to maintain your energy levels, given that it helps to carry oxygen to cells.

Exercise to increase energy

Exercising is essential. You don’t need crazy amounts of physical activity, by just taking 30 minutes every day to workoutwhether it’s walking, riding your bike or swimming, can bring a huge amount of energy to your body.

Exercise reduces stress, improves blood circulation, carries oxygen and nutrients to your whole body, helps with mood, sleep, protects your bones and works your muscles.

Don’t be dehydrated

Lack of fluids in your diet causes the dehydration of your system and sleepiness. It’s important to drink lots of water during the day, but other beverages can also help to increase your fluid intake.

Just remember that an excess in caffeine is not ideal if you want to improve your sleep.

Fruits and vegetables also contain lots of water, not to mention the nutrients that they offer to nourish your body.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.