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September 01, 2021 4 min read


Afternoon slumps. Poor concentration. Reaching for snacks, coffee, energy drinks - anything to give you that much needed boost to get through your day.

Sound familiar?

Most people are so accustomed to living on the blood sugar roller coaster they don't even realise that they are. It seems normal, probably because the people around you are on the same ride, but it doesn't have to be this way! It is possible to hop off this slippery slope towards chronic fatigue, weight gain and insulin resistance and have boundless natural energy and vitality.

Below we share some tips for how to boost healthy balanced energy levels, naturally.

Energy Depleaters

The problem with refined sugar and stimulants like coffee, nicotine and caffeine containing energy drinks, is that while they may give you an immediate boost in the moment, they actually deplete your energy levels and overall health over time.

Stimulants cause a cascade of stress hormones and the dumping of stored sugar into the blood stream. When used as a daily crutch to keep energy levels up, the adrenal glands and pancreas in charge of producing and releasing these hormones get worn out, work less efficiently and lead to even more depleted energy and other health problems.

When the adrenal glands are over worked you feel 'wired but tired'. When these glands become worn out, then you are chronically fatigued, a difficult place to pull yourself back from. When the pancreas gets over worked, insulin resistance, or eventually, diabetes is the result.

Add to this little cocktail some poor quality sleep and the standard refined, high carbohydrate diets and energy levels are on the floor. But prevention is better than cure, dear reader, and it is always the perfect time to make positive changes for your wellbeing.

Natural Energy Boosters

There are entire books written on improving your energy levels, and we can merely skim the surface here, but just incorporating the basics, described below, can be absolutely life changing!

Keep Blood Sugar Balanced

By far the most important habit for having naturally balanced energy and avoiding those afternoon crashes.

  1. Reduce sugar, alcohol and refined carbohydrates (that’s the white flour baked goods, bread, pasta, cakes and pastries).
  2. Have protein and high quality fats such as nuts, seeds, avocados, olives little and often throughout your day.
  3. Don't skip meals and avoid caffeine and other stimulants.

Adaptogenic Herbs

Adaptogens were named so because of their special ability to help the body adapt to stress by fortifying and strengthening the adrenal glands which are responsible for producing cortisol, adrenaline and DHEA. Herbs such as Ashwagandha, Siberian Ginseng, rhodiola and cordyceps all support energy by reducing stress and fatigue, and nourishing a wired but tired body and mind.


Possibly the last thing you feel like when your energy is low, but exercise is well known to boost energy by releasing endorphins, improving cardiovascular health and increasing stamina. People who regularly include some form movement into their day report improved, more consistent energy.

Hydration, Hydration, Hydration

Dehydration leads to low blood pressure, tiredness, lethargy, poor concentration and confusion.

We all know we need 8 glasses a day. Be honest with yourself, are you drinking enough water? Treat yourself to a nice new drinking bottle. Whatever it takes, stay well hydrated.

'The greatest gap in life is the one between knowing and DOING' - Richard Briggs

A Few Specific Nutrients...

Eating an unprocessed, unrefined, nutrient dense diet should come first. However supplementation is also an excellent way to support energy. B - vitamins and magnesiumare essential nutrients for energy production, and chromium helps to level out blood sugar fluctuations by reducing those cravings.


Both quantity and quality are important, but if you really want to maximise on the rejuvenating and energy boosting benefits of sleep, the hours between 9pm and 12am are the golden ticket.This is when cortisol is lowest and your body is doing its deep repair work.

Did you know the optimum amount of sleep per night for adults is 7-9 hours?

Liquorice Tea

A strong brew of liquorice tea in the afternoon can help to prevent energy crashes as liquorice helps to keep cortisol circulating, assisting the adrenals and protecting them from overworking.

Maca Root Powder

Maca root powder is a tasty superfood that is becoming increasingly popular with athletes and body builders thanks to its ability to naturally enhance energy, strength, stamina and libido! We suggest a Tablespoon a day in a smoothie or yogurt.

The most sustainable way to make changes is to start with whatever feels easiest for you personally, and build from there. Slow and steady wins the race, so be patient, bodies take time to adjust and they sometimes feel worse before they feel better, but supporting your bodies ability to produce its own natural energy always pays off.

- Written by Ruth, Resident Naturopath at Amazing Oils

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