Natural ways to boost your energy levels
Want the energy levels of someone 20 years younger? Then follow this simple advice
How often do you hit that mid-afternoon slump, feeling like you could sit back on the sofa for a quick nap? You’re not alone. As we get older, those energy dips can hit hard, making even the simplest tasks feel like a mountain to climb.
But imagine gliding through your day with energy to spare – a spring in your step, a smile on your face and no sign of slowing down. Sounds good, right? Here’s the thing: you don’t need gallons of coffee or a stash of biscuits to get there.
The truth is, there are quick, natural and sustainable ways to boost your energy – and keep it sky-high. No gimmicks, no sugar crashes. Just practical steps to help you reclaim your zest for life and pack more of what you love into every single day.
What causes low energy levels as we age?
Ever wake up after a solid night’s sleep and still feel like you’ve barely recharged? Frustrating, isn’t it? As we age, our bodies go through changes that can sap our energy – sometimes before the day even begins. A slower metabolism, loss of muscle mass, and hormonal shifts (particularly after menopause for women) all play their part, leaving you feeling tired and sluggish.
But that’s just the start. Pair these natural changes with habits like a poor diet, lack of regular exercise, or carrying around too much stress and it’s no wonder we feel drained. The result? Fatigue, irritability and a to-do list that feels impossible to conquer.
Here’s the good news: energy decline isn’t inevitable. A study in the Journal of Gerontology (what can I say, I have unusual bedtime reading) confirms that both physiological and lifestyle factors play a role, meaning there’s a lot you can do to turn things around. Understanding what’s zapping your energy is the first step. From there, you can take control and start building a life that feels energised, productive, and full of possibility.
“Here’s what you need to understand: physical activity can actually be one of the best ways to recharge your energy”
Will doing some exercise boost my energy levels?
When you’re feeling sluggish, the idea of exercise might seem like the last thing you want to tackle. But here’s what you need to understand: physical activity can actually be one of the best ways to recharge your energy. A simple walk in nature can lift your mood and motivation, giving you a natural energy boost that lasts all day. Step it up with more intense activities like a Goodnick session, and you’ll release endorphins – the so-called “feel-good” hormones – that leave you buzzing with enthusiasm and drive.
The benefits don’t stop there. Over time, regular exercise improves your cardiovascular health, keeps your muscles strong and helps you sleep better. All of which are key factors for maintaining higher energy levels as you age. And you don’t need to go overboard. A study in the Archives of Internal Medicine (I know, I know) found that even sedentary adults who started a moderate exercise routine reported increased energy within just six weeks.
So, while it might feel counterintuitive at first, moving your body is one of the simplest, most effective ways to keep your energy tank full.
How does sleep affect my energy?
Sleep is the foundation of feeling energised and ready to tackle the day. It’s when your body gets to work repairing tissues, organising memories, releasing essential hormones and handling thousands of behind-the-scenes processes that keep you functioning at your best. Without quality sleep, these processes are disrupted, leaving you groggy, unfocused and unmotivated.
For adults over 50, changes in sleep patterns can make it harder to drift off, stay asleep or sleep in, as noted in another one of my favourites, the Sleep Medicine Reviews journal. These shifts mean you might wake up feeling less refreshed, even after a full night in bed.
That’s why good sleep habits are a non-negotiable. Aim for 7–9 hours a night by sticking to a consistent bedtime, keeping your bedroom cool, dark and quiet, and steering clear of screens in the hour before bed. This allows your mind and body to unwind gradually, setting the stage for restful, high-quality sleep that leaves you recharged and ready to go.
Can stress impact my energy levels?
Without a doubt. Chronic stress is one of the biggest drains on both your mental and physical energy. When stress takes over, your body releases high levels of cortisol—a hormone that, in excess, can leave you feeling fatigued, irritable and stuck in a cycle of low energy and mood swings.
The good news? Stress doesn’t have to run the show. Taking just a little time each day to focus on relaxing or enjoyable activities can work wonders for resetting your stress levels. Research shows that practices like mindfulness, meditation or even deep breathing exercises can significantly reduce stress and give your energy levels a boost.
The saturday stretch sessions in the Goodnick Routine are also a great way to destress, particularly if the thought of trying to meditate puts you on edge!
How important is social interaction for boosting energy?
Spending time with friends, family, or even your neighbours isn’t just good for your soul – it’s one of the best ways to recharge your energy levels. Social interaction lifts your mood, gives you a sense of purpose and belonging, and reminds you of the value you bring to the people around you. It’s a natural energy booster that no cup of tea or coffee can match.
In fact, research has shown that people with strong social networks report higher energy levels and better health outcomes compared to those who feel lonely or isolated. The takeaway? Staying connected isn’t just nice—it’s essential for both your mental and physical wellbeing. That’s why it is such an important part of the Goodnick Routine and why we put humans, rather than faceless technology. at the heart of what we do.
How does what I eat impact my energy levels?
What you put on your plate has a direct impact on how much energy you’ve got to power through the day. A balanced diet filled with lean proteins like fish and chicken, healthy fats from olive oil and nuts and plenty of colourful fruits and veggies fuels your body with everything it needs to perform at its best – physically, mentally and emotionally.
Now, let’s talk about the flip side. High-sugar snacks – those tempting biscuits, chocolates, or cakes – and caffeine-packed drinks like coffee might feel like quick fixes. But that energy boost is short-lived and the crash that follows can leave you feeling worse than before.
The takeaway? Skip the sugary shortcuts and fuel your body with the good stuff. It’s not just about avoiding the crash. It’s about giving yourself the energy you need to feel unstoppable, all day long.
Can hydration affect my energy levels?
Absolutely. It’s a game changer. Water is essential for just about everything your body does, from transporting nutrients to regulating your temperature and supporting countless other functions that keep you ticking over. Even mild dehydration can leave you feeling tired, unfocused and struggling to think clearly.
The good news? Staying hydrated can do wonders for your mood, focus, and energy levels. Research from the European Journal of Nutrition shows that proper hydration boosts both your physical and mental performance.
So, how much water do you need? Aim for 6-8 glasses a day, and even more if it’s hot, humid, or you’ve been exercising. And don’t forget – hydration isn’t just about plain water. Herbal teas and water-rich fruits like watermelon can help you stay topped up, too. Keep your body fuelled and watch your energy soar!
