Kids, school, work, and demanding extracurricular activities that have you running all over town can leave you exhausted and drained. Sometimes you need just a little pick-me-up, but before you grab another cup of coffee with a double shot of espresso, there are alternative, natural ways to boost your energy and stamina.

Exercise is not only a great way to boost your metabolism and reduce stress, but it “also gives your cells more energy to burn and circulates oxygen” (Harvard Health).

Another helpful time is limiting your sleep only to night time. This makes it “easier to fall asleep and promotes more restful sleep in the long run” (Harvard Health). You can retrain your body to sleep during the night by slowly increasing the number of hours you sleep each night.

In addition, your body will start to feel sluggish when you have low fluids so drinking water can keep you running during the rough days.

If you are looking to increase your stamina through diet, there are many brands of all-natural supplements and simple diet alterations that can make an enormous impact. For snacks it is best to avoid foods high in sugars, and instead opt for snacks high in fiber, protein, and complex carbohydrates. Some examples include almonds, air-popped popcorn, peanut butter, salmon, bananas, kale, oatmeal, pistachios, hummus, and greek yogurt (Appold).

Next time you have an immensely busy day, know that you have so many options to help fuel you through it.  While coffee has health benefits, remember to limit it to small increments and only before 3 PM to avoid restlessness at bedtime. Therefore, strap in and hang in there because you are not alone, and you have a number of resources to help you pull through!

For additional information, visit:

“9 tips to boost your energy – naturally”. Harvard Health Publications, 2010-2017.

Appold, Karen. “10 Healthy Foods That Boost Energy.” everyday Health, July 2015.

“Drink up: Health benefits of coffee are numerous.” Harvard T.H. Chan School of Public Health, 2017.