Increasing your energy naturally means using simple, tried-and-true methods. It means eating whole, natural food over processed food. It means exercising and sleeping well, rather than chugging energy drinks. To increase your energy naturally requires changes in bad habits. This can take time, but there are immediate benefits that you will realize by following the steps below.

Maintaining a good level of energy requires eating right. Foods that are high in sugar and other simple carbohydrates cause wild swings in blood sugar levels. Eating these quick energy foods causes an initial rush, followed in 15-30 minutes by significantly diminished energy.http://www.webmd.com/food-recipes/features/sugar-shockers-foods-surprisingly-high-in-sugar Once you're on the sugar roller coaster, you have to continue to consume sugary foods, or feel exhausted.

To avoid the energy highs and lows means replacing simple carbs with complex carbs. This means eating healthy whole-grain, high-fiber foods that don't have a lot of added sugar. Eating these low-glycemic foods also improves the chances of reducing body fat.http://diabetes.webmd.com/diabetes-diet-healthy-diet-basics

There are many cleverly designed processed food products that are advertised as healthy but have a lot of added sugar. For example, Kellog Nutri-Grain bar are advertised with the tag line “Eat Better All Day”. They prominently display the fact that there are 8 grams of whole grains in each bar. That's great, but, the bars have 12 grams (3 teaspoons) of sugar in each bar. That's a lot of sugar!

In general, avoid foods like these: candy, cake, cookies, ice cream, pie, soda pop, and any processed foods with substantial levels of added sugar. Many so-called energy drinks contain high-levels of caffeine and sugar. Stay away from them if you want to have real energy.

Once you've eliminated or greatly reduced your intake of sugary, simple-carb foods, you need to replace it with healthy food. Healthy foods include vegetables, fruits, whole-grains, nuts, seeds, eggs, and lean meats. For the most part, these healthy foods are better left in a “whole” state, rather than being processed. For example, eat an apple or peach whole, rather than eating a processed fruit cup. Many packaged fruit cups have added sugar.

It's a good idea to combine complex-carbs, healthy fats (monounsaturated or polyunsaturated), low-fat proteins, and vegetables or fruit in every meal. It's better to focus your calories on vegetables, fruit, and complex-carbs. You only need about 2 ounces of protein with each meal, slightly higher if you're a young man or athletic.http://www.webmd.com/fitness-exercise/guide/benefits-protein. Healthy fats should be combined with vegetables, as fats are necessary to utilize fat-soluble vitamins like A, D, E, and K. You should get these vitamins from natural sources, as taking them through supplements can lead to an “overdose” and negative health effects.http://www.ext.colostate.edu/pubs/foodnut/09315.html

Eating healthy, balanced food items at every meal is a great way to increase your energy and moderate your ups and downs. If you feel tired after a meal, you're either eating the wrong balance of foods, too much sugar, or simply too much food at one time. Experiment with your body to figure out what combination and amount works well for you.

Sleeping well is very important to energy levels. Most people need 7-9 hours of sleep, on average, per day.http://www.webmd.com/sleep-disorders/guide/important-sleep-habits Also, sleep quality is very important. You're not sleeping well if you wake up frequently or have trouble falling asleep or back to sleep. Another sleeping strategy employed by some is to sleep a bit less at night, 5-6 hours, and then to take a 1-2 hour nap in the afternoon. Thomas Edison was a famous napper.

If you're having trouble sleeping, it could be a cause of low energy levels. Check out how to sleep well for more information on improving the quality and quantity of your sleep.

Exercise can help dramatically improve energy levels. An exercise plan of 30-60 minutes in duration, 3-4 times a week, improves metabolism, burns calories, and reduces your risk for a heart attack, stroke, and other cardiovascular disease problems.http://www.webmd.com/fitness-exercise/features/how-start-exercise-program Regular exercise requires making it a habit and part of your lifestyle. Find a goal and create a plan for exercise. Consult with a doctor if you have outstanding physical problems. If you're starting a new exercise program, it's easier to stick with it if you have an exercise partner.