Back to School: Healthy Ways to Increase Your Energy
September 30th, 2025
Photo: Libby Zufi
Writer: Jacqueline Presser
Editor: Sloan Spiewak
Everyone knows the everyday phrase, “I’m so tired…” and I am a victim of it. As we officially enter the time of year when school starts to pick up, the cold and darkness begin to creep in, and we return to a routine that can be both physically and mentally exhausting, finding ways to balance work and life becomes necessary. From boosting serotonin and improving energy in healthy, sustainable ways, to learning how to prioritize yourself – even on days when progress feels difficult – there are many safe and effective ways to feel renewed.
Almost everything we do to our body and put into our body affects our mental health, from the foods we eat to the amount of sleep we get and the time spent with friends and family. Here are four quick and easy ways to increase your energy:
Eat a protein-packed and lean breakfast
Nuts: Almonds, Pistachios, or Walnuts
Plain Yogurt
Eggs
Whey Protein Smoothie
Hydration is key
Drink lots of water throughout the day, as studies show that even mild dehydration can lead to fatigue.
Moving and exercising
Researchers found that ‘five-minute microbursts’ of walking six times a shift made people feel more energized and improved their overall mood. ‘Disconnecting for just a little bit can have a powerful effect,’ emphasizes Czerwony (Clinic, 2024).
Limiting Caffeine - contrary to popular belief
Don’t drink too much caffeine because overconsumption leads to “more fatigue when the effects wear off” (Clinic, 2024).
Taking time out of your day to ensure you are taking care of yourself correctly is crucial, as we sometimes forget to prioritize the most important thing: ourselves. Although caffeine is something most of us are guilty of over-consuming (myself included), having too much caffeine is counterproductive.
Not only have studies shown, but I have also personally found that spending time with people who build you up naturally increases your energy as you appreciate the positive vibes and can exude them back much more easily.
So, the next time you catch yourself or someone around you saying, “I'm so tired,” remind yourself and others of these few essential habits that will help you increase your energy naturally.
References
Bergouignan, A., Legget, K. T., De Jong, N., Kealey, E., Nikolovski, J., Groppel, J. L., Jordan, C., O’Day, R., Hill, J. O., & Bessesen, D. H. (2016). Effect of frequent interruptions of prolonged sitting on self-perceived levels of energy, mood, food cravings, and cognitive function. International Journal of Behavioral Nutrition and Physical Activity, 13(1). https://doi.org/10.1186/s12966-016-0437-z
Clinic, C. (2024, June 12). Power Up: 10 Ways To Boost Your Energy Naturally. Cleveland Clinic; Cleveland Clinic. https://health.clevelandclinic.org/natural-energy-boosters
