Looking for a healthy energy booster?

Trying to live your day to the fullest without energy is like trying to chop wood with a dull ax.

Here are some foods, supplements, and techniques that work as healthy energy boosters to sharpen your focus and endurance. 

Foods

There are many foods that work as healthy energy boosters. I’ll share a few of my favorites with you along with what they can do for your energy. 

Cacao

Raw cacao is one of my favorite healthy energy boosters to consume. After learning more about cacao’s benefits for the brain, I began consuming it often. The results have been profound. 

The antioxidants and flavonoids present in cacao have been shown to enhance brain function in a few ways. Cacao stimulates the brain by promoting angiogenesis, or the development of new blood vessels in the brain. Also, cacao increases the production of new brain cells while improving learning and memory. 

Cacao contains two noteworthy compounds— caffeine and theobromine. Caffeine is a compound you are likely familiar with. Not only is caffeine associated with Alzheimer’s prevention, but it works as a mental stimulant that promotes focus and clarity as well.

Theobromine is a compound related to caffeine and found in larger doses in cacao. It’s definitely what helps cacao make the list as a healthy energy booster. The consumption of theobromine is associated with clearer mental performance as well as enhanced physical performance. 

Medium-chain triglyceride (MCT) oil

MCT oil is another healthy energy booster that offers immediate, noticeable results. Medium-chain triglycerides are healthy fats that easily enter cells and produce energy. They’re most commonly sourced and extracted from coconut oil. 

Another noteworthy benefit of MCT oil is that it can be converted into ketone bodies for the brain to use. Ketones are a type of acid that benefits the brain by improving overall cognitive function. Consuming MCT oil can help the body go into ketosis, a state in which the brain uses ketones as energy. Definitely keep MCT oil in your crosshairs as a healthy energy booster.

A superfood smoothie 

For this delicious smoothie, simply blend 1 frozen banana, ½ fresh banana, half a cup of wild blueberries, half an avocado, half a cup of leafy greens (try spinach or a mix of greens), a handful of raw walnuts, and 1 tablespoon of cacao powder. 

Try this effective smoothie to start off your day and get fueled with plant nutrients. This smoothie contains bananas, a good source of tryptophan. Tryptophan is a compound responsible for delivering more serotonin to the brain, which increases mood and cognition. 

The smoothie also contains wild blueberries which can be found in the frozen section at most grocery stores. Blueberries are known to improve memory and overall brain health. 

Supplements

Make sure you’re getting these essential, healthy brain boosters. These supplements will help you feel your best.

B-complex vitamins

B vitamins are essential for all aspects of brain function. Unfortunately, many people aren’t getting enough of these essential nutrients. For example, vitamin B12 deficiencies have been found among many vegetarians. 

I suggest purchasing a high-quality B-complex supplement that contains all 8 of the B vitamins. If you choose to increase your B vitamin levels through food, focus on eating a wide variety of vegetables, wild-caught fatty fish, and organic fortified cereals.

Iron

Research has shown that iron plays an essential role in enzyme production as well as energy maintenance. In the 20th century, it was also discovered that iron is needed to create hemoglobin, a special protein responsible for transporting oxygen through the body. 

Have you ever been anemic? Anemia is a deficiency in hemoglobin, and it feels very draining. An iron deficiency makes it difficult to exercise and even think right. 

Iron is definitely a healthy energy booster. When you’re getting enough iron, you’ll definitely notice higher energy levels as well as clearer thinking. To ensure you’re getting enough iron, eat plenty of iron-rich foods such as spinach. 

Ashwagandha

I’ve decided to add ashwagandha to the list of healthy energy boosters for an important reason: ashwagandha has the capacity to reduce stress. When stress does occur, however, ashwagandha even shields the body from it. Ashwagandha is an adaptogenic herb that has been taken since ancient times for stress relief, libido, and energy production. 

Ashwagandha can be found in capsule form, tincture form, or even in bulk as a powder. 

Techniques 

Other than making sure you’re getting all the right nutrients, there are also techniques and exercises to try that work as healthy energy boosters.

Cold shower

Taking cold showers has been attributed to higher energy levels and even a reduction in illness. Cold-exposure therapy isn’t a new phenomenon. For example, the Romans are thought to have ended their bathing with a cold plunge.

Cold showers have been associated with increased immune function, increased vitality, and improved cardiovascular health. For the best results, alternate between cold and hot water. Try switching between 10 seconds hot and 20 seconds cold for 5 minutes and see how that makes you feel.

Like with most practices, this one takes consistency to feel results. Also, note that the cold water may seem intolerable at first. But worry not— the body has a way of adapting to cold. After a few sessions of this cold therapy, you’ll notice the difference in how resilient your body becomes to the cold.  

Running

Running increases energy by improving cardiovascular health and oxygenating the body. Running for as little as 5 to 10 minutes a day can make a large difference in your overall energy levels. 

Try early morning jogging before the bulk of your day begins. The longer you can maintain a good running habit, the more energy and clarity you’ll be able to bring into your work and social life. 

Pranayama

Pranayama is a yogic breathing practice. The term pranayama is interpreted differently by different scholars and traditions. Generally, it means expansion, retraction, and retention of the breath and has even been called “expansion of individual energy.”

Some pranayama techniques feature holding the breath, pumping the breath rapidly in and out, and constricting the breath. 

Pranayama has been found to be effective for improving overall health and preventing disease. It has been proven to induce cardiorespiratory benefits that improve vitality.  

Create a routine out of these healthy energy boosters

Practice consistency in using these foods, supplements, and methods for overall efficacy and results. Try creating a routine that you can stick to. For example, you can run, make a smoothie, and take a cold shower in the morning and practice pranayama as well as take your supplements at night. 

The idea isn’t to include every single food and protocol. The idea is to find what works for you and take full advantage of it for your optimal wellness!

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