The more you learn about the healing powers of herbs, the more you can gain in terms of your personal health and well-being. This is why our advisory team of doctors and herbalists has developed these practical tips to help you on your journey.
5 Simple Ways to Naturally Support Energy
May 27th, 2015
by Stepfanie Romine
Life goes on, day after day, whether or not we’re ready for it. While no one gets to add extra hours to the day, there are plenty of ways to help support energy levels—without relying on sugar or caffeine.
1. Exercise regularly. Though it seems contrary, expending energy helps maintain steady energy levels. Moderate activity, such as walking at a pace that allows conversation, promotes healthy blood flow and maintains the ability of oxygen and nutrients to travel throughout the body, which encourages vitality. Studies have found that even low-intensity exercise programs can maintain this. While exercise is no substitute for sleep, a short walk can promote healthy blood flow (and, in turn, energy) after a meal or during a long work or study session. Regular exercise also supports a healthy stress response, consistent sleep patterns and a calm mood.
2. Get enough sleep. Sleep is an integral part of overall health, as well as normal daily energy levels. Levels of ATP (adenosine triphosphate), which transports energy in cells, naturally increase during sleep. While how much sleep an adult needs depends on a variety of factors, experts recommend between seven and nine hours to support optimum daily energy. As humans, we are diurnal, but studies have found that both short (less than one hour) and longer naps (60-90 minutes) can support a healthy memory and maintain productivity levels. ,
3. Drink plenty of water. The body needs quite a bit of water; after all, H2O comprises at least half of it. Staying adequately hydrated helps maintain energy levels. To determine fluid needs, a general rule is to divide your body weight (in pounds) in half. For a 150-pound person, that would be about 75 ounces of water per day.
Other beverages count toward the quota (being mindful to consume only a moderate amount, if any, of caffeinated or sweetened drinks), as do foods—fruits and vegetables in particular are quite hydrating. In addition to being delicious and refreshing, herbal teas can help support specific health concerns.*
4. Eat a balanced diet. The body naturally prefers to consume only as many calories as it needs to support itself, which can help maintain alertness and blood sugar levels within normal ranges. Beyond eating the appropriate amount of calories for body type and activity level, the kinds of food consumed can support energy levels. Eating a small meal or snack every few hours, pairing protein with complex carbohydrates (like whole grains and root vegetables) and choosing a variety of whole foods can help keep energy levels stable.
5. Promote healthy energy levels. The plant kingdom contains numerous botanicals that have been used for centuries to promote healthy energy levels and a healthy response to stress.*
By nourishing the adrenal glands, the body is able to naturally divert energy to the rest of life.* In Adrenal Health, adaptogenic herbs optimize energy levels while naturally dealing with fatigue and stress.* Ashwagandha Root helps nourish optimal nervous and immune system health by supporting normal mood, energy levels and overall immune function.* Holy Basil nourishes emotional well-being, while Rhodiola Rosea from Siberia supports optimal energy and encourages a healthy response to emotional, mental and—notably—physical stress.* Schisandra, or five-flavored berry, supports mental endurance and is traditionally used as a “harmonizing” herb.* Wild Oats are naturally nourishing to the nervous system.*
Grown in the high Andes of Peru, Maca has been used as a caffeine-free, plant-based performance enhancer since the days of the Inca warriors.* Today it’s a popular smoothie ingredient. Our MacaBoost is a convenient powdered and concentrated form of this adaptogen.* It comes in two flavors (Cacao-Ginger and Real Vanilla-Chai) to add an energizing boost to any smoothie.*
These simple daily habits and routines can help support healthy energy and stamina so that you can focus on the activities and people you love.
This information is intended only as a general reference for further exploration and is not a replacement for professional health advice. This content does not provide dosage information, format recommendations, toxicity levels, or possible interactions with prescription drugs. Accordingly, this information should be used only under the direct supervision of a qualified health practitioner, such as a naturopathic physician.
Stepfanie Romine is a certified health coach and yoga teacher.
Puetz TW, Flowers SS, O’Connor PJ. Psychother. 2008;77(3):167-74. Markus Dworak, Robert W. McCarley, Tae Kim, Anna V. Kalinchuk, and Radhika Basheer. J Neurosci. Jun 30, 2010; 30(26): 9007–9016. http://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need Tracey Leigh Signal, Philippa H. Gander, Howard Anderson And Sue Brash. Journal of Sleep Research. 24 Feb 2009 Mednick SC., Nakayama K., Stickgold R. Nature Neuroscience, July 2003.
Tips from our Doctors
5 Herbs for Breastfeeding MomsContinue
By Dr. Mary Bove One of the most frequently asked questions I heard from my patients during my decades…
Female Hormones & Menstruation 101Continue
Selected information in this blog, including sources cited, came from a webinar by Dr. Wendy Warner, MD, ABIHM, who…
5 Simple Ways to Naturally Support EnergyContinue
by Stepfanie Romine Life goes on, day after day, whether or not we’re ready for it. While no one…
5 Tips to Cleanse and Detox the BodyContinue
by Stepfanie Romine The human body is sophisticated and highly complex, with organs and entire systems devoted to keeping…
10 Cleansing TipsContinue
Seasonal and dietary influences can enhance the accumulation of waste and impurities in our bodies. In a modern industrial…
Immune Support for Kids during the Winter MonthsContinue
by Mary Bove, ND As a naturopathic physician working with families I have many parents ask me how to…
Four Herbs for Supporting a Healthy Stress Response in Kids and Teens*Continue
By Dr. Mary Bove Many of us look back on our childhoods with sweet nostalgia, remembering the carefree days…
The Surprising Health Benefits of HibiscusContinue
By Tori Hudson, N.D. You may be familiar with hibiscus, known as “sour tea” in Iran, a delicious and…
Support a Healthy Stress Response with BotanicalsContinue
by Dr. Tori Hudson, N.D. Stress is so much a part our daily lives that most of us don’t…
How Echinacea Works: Making Sense of the ResearchContinue
Echinacea is the most popular herb for supporting the natural defenses.* It has a long history of traditional use,…
Four Herbs for Supporting a Healthy Stress Response in Kids and Teens*Continue
Many of us look back on our childhoods with sweet nostalgia, remembering the carefree days of playing on the…
Staying Healthy in the Fall MonthsContinue
by Keri Marshall, MS, ND The onset of autumn is a time that illustrates many of the cyclic patterns…
Supporting Your Health During Allergy SeasonContinue
by Keri Marshall, MS, ND For many people, after a long hard winter, the budding of trees and spring…
Cleansing for HealthContinue
By Walter J. Crinnion, ND Department Chair, Environmental Medicine, Southwest College of Naturopathic Medicine Many people make resolutions for…
Women and the Evolution of Health CareContinue
by Keri Marshall, MS, ND For the first time in history, women’s medicine is taking a front-row seat and…
General Tips for Keeping Kids HealthyContinue
by Keri Marshall, MS, ND Keeping children healthy and happy is one of the most important and challenging goals…
Maintaining Healthy Stress LevelsContinue
by Keri Marshall, MS, ND In today’s fast-paced world, laden with economic distress, stress and total exhaustion seem to…
Nutrition is Key to Cardiovascular HealthContinue
by Keri Marshall, MS, ND Awareness around heart health continues to escalate in the United States as obesity rates…