Natural Herbs for Sustained Energy and Stamina
Have you started feeling increasingly tired lately? You're not alone. According to the Centers for Disease Control, about 13.5% of American adults feel exhausted most days or every day.
Instead of reaching for another cup of coffee, consider using natural herbs for energy. These herbal energy boosters may help improve your alertness and activity levels. Energize your golden years with these safe herbal solutions!
Sage
Sage is a staple herb that's rich in antioxidants. These molecules may help fortify your body's defenses by neutralizing harmful free radicals. Free radicals can cause oxidative stress, which is associated with chronic diseases like:
- Heart disease
- High blood pressure
- Inflammatory conditions
- Neurodegenerative diseases (Alzheimer's and Parkinson's)
- Cancer
- Atherosclerosis (the hardening of blood vessels)
- Diabetes
Oxidative stress may also contribute to aging. Thankfully, the antioxidants in sage may provide neuroprotective, anticancer, and anti-inflammatory effects.
Drinking sage tea may increase the antioxidant enzymes in your blood. It could lower your "bad" LDL cholesterol while raising "good" HDL cholesterol levels.
Sage is high in vitamins and minerals, including vitamin K and calcium. Other potential benefits include:
- Antimicrobial effects
- Reduction of menopause symptoms
- Memory and brain health support
- Combats skin aging (including wrinkles)
Its cognitive-enhancing effects may benefit your memory, focus, and energy levels. In one study published in Frontiers in Nutrition, it was found to increase perceived exertion, memory, and reaction times. It may even improve your alertness, attention, word recall, and mood.
Sage could act as an acetylcholinesterase (AChE) inhibitor. The enzyme could help break down a neurotransmitter that plays a role in brain function. AChE inhibitors may help improve cognitive function.
Ginseng
Ginseng is a powerful herb with energy-boosting, antioxidant, and anti-inflammatory properties. As with many energy-enhancing herbs, you can add ginseng to your favorite dishes for extra flavor.
Ginseng may stimulate brain function. It contains eleutherosides, ginsenosides, and ciwujianosides, which could offer energy- and performance-boosting benefits.
Taking a ginseng supplement may:
- Reduce fatigue
- Improve mental alertness
- Boost physical performance
However, there are some potential side effects. Ginseng may increase your heart rate and blood pressure. It could also cause insomnia or diarrhea.
As you explore these natural energy remedies, consider consulting a doctor before adding new herbs, vitamins, and minerals to your routine. Ginseng may interfere with medications for heart disease, depression, or diabetes.
Bacopa Monnieri
The Bacopa monnieri plant is used in Ayurvedic medicine. It contains powerful antioxidants and may reduce inflammation.
Bacopa monnieri may enhance your brain function. It could:
- Increase the speed of processing visual information
- Improve memory
- Improve attention spans
- Boost memory
These cognitive-enhancing effects are attributed to triterpenoid saponins in the Bacopa monnieri plant. They potentially have cognitive and neuroprotective properties.
This adaptogenic herb could help improve your body's resistance to stress. It could reduce the levels of cortisol (the stress hormone), elevate your mood, and ease anxiety. However, more large-scale human studies are needed to learn more.
Though it may increase energy naturally, potential side effects include abdominal cramps and diarrhea.
Guarana
Guarana is often found in energy drinks. It comes from the P. cupana seed. According to the National Library of Medicine, it has a concentration of 2 to 8% of caffeine (while coffee beans only have 1 to 3%).
Other energy-boosting compounds found in the P. cupana seed include theobromine and theophylline. These compounds may improve your alertness, memory performance, and attention span.
Potential side effects include:
- High blood pressure
- Increased heart rate
- Dehydration
- Agitation
- Tremors
- Confusion
Ashwagandha
Ashwagandha is often used in Ayurvedic practices. It contains withanolides, which offer antioxidative and anti-inflammatory properties. Ashwagandha supplements may:
- Boost reaction times
- Increase attention
- Improve performance on cognitive tasks
- Improve sleep quality
- Increase mental alertness
Possible side effects include vomiting, abdominal pain, and diarrhea.
Rosemary
Rosemary oil contains anti-inflammatory and antioxidative properties. It could improve cognition, memory, and learning. Some studies indicate it can improve our performance on cognitive tasks that involve:
- Accuracy
- Recollection
- Speed
Rosemary may benefit older adults by protecting against neurodegenerative conditions. However, we need more research to fully understand how rosemary affects energy and cognition.
Holy Basil
If you want to increase energy naturally, consider using holy basil. This plant acts as an adaptogen in the body, potentially reducing stress and promoting mental balance. Potential benefits include reduced:
- Sleep problems
- Exhaustion
- Stress
- Sexual problems
- Forgetfulness
It could improve your quality of sleep. Adults need seven to nine hours of sleep each night. Getting enough sleep can improve your energy levels, allowing you to enjoy your senior living community's many amenities.
You can add holy basil to your routine as a supplement or tea. The leaves are sometimes used for cooking or eaten raw.
Rhodiola Rosea
The Rhodiola rosea plant is used in traditional medicine systems worldwide. It may benefit:
- Alertness
- Endurance
- Memory
While boosting brain function, Rhodiola rosea supplements could help reduce stress and mental fatigue. It could help boost your mood and concentration. Potential side effects include headaches, dry mouth, and dizziness.
Maca
As you explore these herbal energy boosters, consider switching your daily cup of coffee with maca. Maca is known for its energy-enhancing potential. It may help:
- Increase energy levels
- Reduce anxiety
- Enhance athletic performance
It may also help with sexual function, libido, and fertility.
Maca could improve your mood while regulating exercise-induced fatigue. Consider having a cup of maca tea before enjoying activities at your senior living community.
Centella Asiatica
Centella asiatica (gotu kola) could help improve alertness, brain function, and mood. In one study published in the Journal of Ethnopharmacology, supplementation with this herb improved alertness and working memory.
Its ability to boost nerve and memory function may give it potential as an Alzheimer's disease treatment. This herb could protect brain cells from toxicity and protect cells from the plaque associated with Alzheimer's. However, we need more research to understand its full effects.
Discover Natural Herbs for Energy
These energy-enhancing herbs can give you a boost before a fun day with friends and family. Consider adding these natural herbs for energy to your routine. Explore your senior living community's wellness program for more safe herbal solutions and tips!
Discover the best senior living community in New Castle, IN: Addison Place Assisted Living. We develop individualized care plans to meet the needs of each resident. Schedule a tour to explore your new senior living community!