Stamina is important for everyone, from athletes to factory workers and homemakers to office goers. It means the strength and energy required to get through one’s daily activities without experiencing fatigue and exhaustion. It may also refer to the ability to sustain prolonged mental effort needed to lead a stress-free life.
Low stamina and dwindling energy can be due to several lifestyle factors. Such factors include a sedentary lifestyle, excess intake of caffeine and alcoholic beverages, use of narcotics, excessive physical activity, poor sleep, too much stress, dehydration and unhealthy eating habits.
Health problems, such as the common cold, allergies, underactive or overactive thyroid, obesity, diabetes, even cancer can also cause low stamina and energy level. Pregnancy can zap one’s energy, too.
Being tired and having lack of stamina and energy after some kind of physical exhaustion is healthy. However, if you lack stamina most of the time, then it is a matter of concern and should be diagnosed properly.
If you are feeling worn out, you can find renewed vigor and energy with a few simple lifestyle changes and home remedies.
Here are the top 10 home remedies to increase stamina and energy.
1. Blackstrap Molasses
This byproduct of the sugar cane’s refining process, blackstrap molasses is a useful remedy to boost your stamina. It contains high levels of iron, manganese, potassium and copper that keeps your endurance level high.
- Add 1 tablespoon of blackstrap molasses to a glass of warm water or milk.
- Drink this mixture once or twice daily to boost stamina.
2. Coconut Oil
Coconut Oil is also beneficial for increasing your energy and stamina. It contains healthy fats, especially MCTs (medium-chain triglycerides) that are digested easily and used as a form of direct energy.
Plus, coconut oil is heart-healthy and helps boost your immunity and overall health. When taken in moderation, it also helps reduce abdominal fat.
Eat 1 to 2 tablespoons of extra-virgin coconut oil daily. You can add it to your smoothies or your morning coffee. You can also use it in your baked goods.
3. Apple Cider Vinegar
Apple cider vinegar is another good remedy to beat exhaustion. It helps alkalize the body to help you remain energetic. In addition, this health tonic is full of electrolytes, thus giving a boost to your stamina.
- Mix 1 tablespoon of raw, unfiltered apple cider vinegar and a little honey in a glass of water.
- Drink it twice daily.
This bright yellow spice contains a compound called curcumin, which features many health benefits. Its powerful anti-inflammatory property helps diminish physical exhaustion to restore your energy level.
It also reduces recovery time and increases peak performance and endurance. It even enhances muscle repair after exertion.
- Drink a glass of turmeric milk daily. To make this healthy beverage, add ½ to 1 teaspoon of turmeric powder to a glass of boiling milk. Cover and let it simmer for 5 minutes. Then, turn off the heat, pour it into a glass and sweeten with a little honey.
- Add turmeric juice to freshly extracted fruit or vegetable juice to make it healthier.
- You can opt to take turmeric supplements after consulting your doctor.
5. Green Tea
A cup of refreshing green tea can also increase your stamina and energy level. The polyphenols in it help fight fatigue, reduce stress and promote better sleep.
According to a 2005 study published in the American Physiology Society journal, regular intake of green tea extract boosts the endurance of exercise performance by up to 24 percent.
- Add 1 teaspoon of green tea leaves to a cup of hot water. Cover and steep for 5 minutes. Strain, sweeten with honey and drink this tea 2 or 3 times daily.
- You can also take green tea supplements, but only after consulting a doctor.
6. Eat Magnesium-Rich Foods
Even a slight magnesium deficiency can affect your stamina and energy level. Magnesium plays a key role in breaking down glucose into energy.
So, when your energy level is low, include more magnesium-rich foods in your diet. The recommended daily intake of magnesium is about 350 milligrams for men and 300 milligrams for women.
- Dark leafy greens, nuts, seeds, fish, soybeans, avocado, bananas and dark chocolate are some good sources of magnesium.
- You can also take magnesium supplements, but only after consulting your doctor.
7. Stay Active
It may seem counterintuitive but staying physically active, especially walking, is a great way to increase your energy. Walking helps increase lung capacity and strengthen the muscles in and around the heart.
In addition, it improves digestion which in turn helps keep the body free of toxins. All these factors are important for good stamina as well as higher metabolism.
- Enjoy a short walk every morning in an open area. If possible, walk on grass.
- Swimming, cycling and running are some other exercises that tremendously help in boosting stamina.
8. Practice Diaphragmatic Breathing
By practicing diaphragmatic breathing, also known as belly breathing, you can help restore your energy. When more oxygen enters the body, it has a calming effect on your mind and body. In addition, it helps fight stress and anxiety that often take a toll on your energy.
- Lie down in a comfortable place and relax your muscles.
- Put your hands on your abdomen.
- Breathe in deeply through your nose for about 2 seconds.
- Go, breathe out slowly through your mouth for about 4 seconds.
- Repeat for 10 minutes.
- Do this 2 or 3 times daily.
9. Oil Pulling
This ancient Ayurvedic ritual can surely give a boost to your energy level. When the immune system does the work of clearing out toxic waste from the body, it has an impact on your energy level. With oil pulling, you can easily get rid of toxins as well as save energy.
- Put 1 tablespoon of extra-virgin organic, cold-pressed coconut oil into your mouth.
- Swish the oil around in your mouth for 15 to 20 minutes.
- Spit it out and never make the mistake of swallowing the oil.
- Brush your teeth and rinse your mouth with lukewarm water.
- Use this remedy daily in the morning before eating anything.
10. Stay Hydrated
Water makes up to 65 to 70 percent of our total body weight and when there is less water in the body, it surely affects your energy.
By keeping your body hydrated, you can reduce tiredness and keep your energy level high. Water can also increase stamina by fighting muscle fatigue.
- Drink an ample amount of water throughout the day at regular intervals.
- You can also drink a lot of healthy homemade fruit or vegetable juices.
- Soups, stews and broths also help keep you hydrated.
Also, cut down on alcoholic and caffeinated beverages, which can lead to dehydration.
- Get a good night’s sleep daily to help your body heal and rejuvenate itself.
- Rest for sometime after vigorous physical activity to restore your energy.
- Eliminate energy-zappers from your diet, such as refined food products, sugar and caffeine.
- Eat enough foods rich in iron, protein and complex carbohydrates.
- Be optimistic towards life to help you remain focused and healthy.
- Practice yoga asanas to increase your mental alertness and physical strength.
- Spend a few minutes meditating every day to help your body build up good stamina.
- Stay away from drugs, alcohol and cigarettes.