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 and restore optimal nervous and immune system health by normalizing 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.
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.
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.