While we often push ourselves through feelings of fatigue, it can be overwhelming. Poor energy levels have the ability to affect many aspects of our lives including sleep, concentration, immune health, digestive health and so much more.* Start the new season with some Spring in your step with these healthy tips to boost energy levels naturally.
Not drinking enough water can cause fluid loss in the body, which can put excess pressure on vital systems to deliver oxygen and nutrients to the organs and muscles. This excess pressure can lead to feelings fatigue and low energy levels as your body tries to function without enough H20.* Be sure to drink plenty of water (about half your weight in ounces) and, if you’re exercising, make sure to top off with plenty of water after your workouts.
Don’t Skip Breakfast
Nearly 25% of Americans skip breakfast. If you’re waking up reaching for multiple cups of coffee instead of breakfast then try to make some time for the most important meal of the day. Delicious foods like spinach, kale, avocado, bananas, eggs, dates and even chia seeds area healthy ways to get nutrients such as B12, fiber, protein, healthy fats and more to start your day off right and boost energy levels in the morning.
Eat a Healthy Diet
Along with eating breakfast, it’s important to maintain a healthy diet in general. Processed food may be a convenient alternative, but this food often lacks nutrients and is instead filled with processed sugars. Natural whole foods supply the nutrients needed for natural energy boosts.* Try your hand at cooking a nutritious meal ahead of time to combat the urge to reach for convenient not-so-healthy alternatives.
Reduce Caffeine Intake
Caffeine can make you feel awake and energetic, but it can also come with some negative side-effects, such as irritability, anxiety and trouble sleeping (which also contributes to poor energy levels).* Try starting your day with a large glass of water (before your coffee, if you can’t ditch the caffeine completely), and eliminate caffeine after 2 p.m. to promote better sleep and energy levels.* You can also try herbal teas as a natural, lower-caffeine alternative (they’re also filled with wonderful antioxidant properties, too!). If you can’t give up the morning latte, try a smaller size with less sugar options to avoid further mid-afternoon crashes.
Try These Ancient Superfoods
These superfoods have a long history of use by ancient civilizations. Check out the ways we love to use them for a natural energy boost today.*
Chia seeds were revered by ancient Aztec and Mayan civilizations. Warriors consumed chia seeds regularly, grinding them into flour or pressing them for oil and drinking them with water because of their perceived ability to miraculously increase stamina and energy. We know today that these seeds aren’t magical, but they are packed with nutrients, fiber, iron, protein, healthy fats and so much more to support healthy energy levels.* Try incorporating a serving of Nature’s Lab Organic Chia Seeds into your morning water intake.
Cut Down Simple Carbs
While carbs can be a good source of energy, many can often leave you feeling sluggish. Simple carbs, like those found in processed foods (white bread, pasta, cookies, sodas etc.) burn through the body quickly and offer little-to-no fiber to keep you satiated. Try giving energy a boost by replacing simple carbs with whole-grain, high-fiber carbs like legumes, sweet potatoes and oats.* If you’re looking to lower carbs even further, try replacing them with healthy fats like coconut oil, avocado, full-fat yogurt, nuts and more. Because the body sources fat more easily than carbs, this may lead to increased energy levels.*
It may seem counter-intuitive when a tough workout leaves many of us exhausted, but incorporating regular exercise into your daily routine will help regulate and increase energy levels in the long run.* Exercise sends oxygen and nutrients to the body to assist vital organs in working more efficiently.* Take a 15-minute walk, climb up and down the stairs, get up and stretch, do a set of jumping jacks or even jog in place; it’s ok to start small and work your way up as long as your body is moving.
Get Plenty of Quality Sleep
Quality sleep is a challenge facing many Americans, with over 50 million American adults facing sleep concerns. Tossing and turning all night can lead to feelings of fatigue the next day. Reduced caffeine intake, increased exercise, healthy meal substitutions and other tips in this blog may all contribute to improved sleep, but if you’re still having trouble sleeping, try sticking to a consistent sleep schedule and utilizing relaxation techniques (there are some great relaxing meditation apps) to improve sleep quality.* Using Nature's Lab 3 levels of sleep support could help improve sleep quality.*
Try These Energy-Boosting Vitamins
Proper nutrition and exercise can play a big role in energy levels, but a combination of the right vitamins and nutrients can help promote healthy energy levels, too.* Click here to shop our selection of energy-boosting supplements, and check out a few of our favorites.
If you can’t quite get into the routine of drinking green tea daily, then Nature’s Lab Green Tea Extract may be a great way to get all the benefits of green tea and more.* Nature’s Lab Green Tea Extract is standardized to 50% EGCG, a powerful antioxidant that helps support healthy metabolism, energy, and antioxidant levels.*
Iron is an essential trace mineral and an important component of hemoglobin, the protein in red blood cells that assists in the transportation of oxygen throughout the body. When iron levels are low (about 20% of women, 50% of pregnant women, and 3% of men are iron-deficient) it can lead to feelings of fatigue.* Try supplementing with Nature’s Lab Perfect Iron. This formula utilizes iron bisglycinate chelate, a form of iron that is gentle on the digestive system.*
A combination of the right vitamins, minerals and essential nutrients can help support healthy energy levels.* Though we are capable of getting many of our nutritional needs through a balanced, healthy diet, we sometimes need help filling the nutrient gaps. These gaps in nutrition, such as lower levels of magnesium, potassium and B vitamins can lead to feelings of fatigue.* Nature’s Lab One Daily contains over 21 essential vitamins, minerals, superfood powders, herbs and more to promote healthy energy levels, antioxidant health, immune system health, antioxidant health and more.* If you’re looking for even more nutrients, try Nature’s Lab Six Daily. This multivitamin contains higher amounts of critical nutrients plus additional herbs, superfoods and plant extracts to support general wellness.*
Essential Oils for Energy
Essential oils are concentrated compounds extracted from plants. Often used in aromatherapy, they have many therapeutic benefits ranging from calming to energizing and everything inbetween. Check out a few of our favorite energy-boosting Paradise Springs Essential Oils and easy ways you can incorporate them into your daily routine.
Peppermint Essential Oil
One of the most popular essential oils, using Peppermint Oil for energy instead of reaching for that morning cup of coffee or mid-afternoon energy drink is an easy way to boost energy levels and avoid afternoon slumps. Try diffusing this essential oil first thing in the morning, or dilute a few drops (a little goes a long way!) with a carrier oil and apply to wrists and inhale gently. You can also apply this cooling mixture to sore muscles after a workout for an instant refresh.
Note: Another alternative still great in its own right is Spearmint Essential Oil.
Sweet Orange Essential Oil
Citrus oils, like Paradise Springs Sweet Orange Oil or Paradise Springs Lemon Oil, offer an energy-boosting sweet aroma. Try adding a few drops of either of these citrus scents with water to a spray bottle and spray throughout the home for an instant boost. If you’re looking for more invigorating ways to use these essential oils, try our Sweet Orange and Honey Body Wash or our Brightening Lemon Oil Face Mask.
Rosemary Essential Oil
Rosemary Oil is not only a great essential oil for energy, but it was revered in ancient Greece and Rome for its ability to improve concentration. Simply diffuse this herbaceous essential oil when you need help concentrating, or dilute with a carrier oil and apply to wrists or temples. In addition to helping with concentration and energy, rosemary oil is also commonly used for mental strain and fatigue, too.
Ginger Essential Oil
Ginger Essential Oil is a warm, earthy essential oil with a wide variety of benefits. Its spicy aroma makes it perfect for mid-afternoon pick-me-ups. It also has natural anti-inflammatory properties that make it great for use in natural lotions and massage oils. Try our homemade ginger muscle rub
Eucalyptus Essential Oil
Eucalyptus essential oil is a morning favorite. Simply diffuse this essential oil in the morning or whenever you need an energy boost to enjoy its invigorating, refreshing and uplifting aroma. If you’re looking for more ways to incorporate eucalyptus oil into your routine, try our eucalyptus shower melts to turn your shower into a refreshing oasis.