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Blog: Natural Ways to Boost Energy
Friday, 26 December 2025
If your New Year's resolution is to stop feeling sluggish in the morning, rely less on coffee to get through the afternoon, or to generally feel more motivated as the day goes on, you may need to think about your energy sources. While quick fixes (said coffee we mentioned earlier!) may offer temporary relief, lasting energy is really built through daily habits that support the body as a whole.
At Riverhills Spa and Health Club, we try to take a balanced approach to wellbeing (because let's face it, no-one's perfect!). We know that natural energy comes from nourishment, movement, rest, and stress management working together, which if we're honest... isn't always easy. That's why this month we're focusing on simple, achievable tips to help boost your energy levels naturally.
Fuel Your Body
You're probably already well aware that what you eat has a direct impact on how you feel. Food is fuel, but some food fuels our energy far more than others. Meals that combine protein, complex carbohydrates, and healthy fats help maintain steady energy levels throughout the day.
Balanced nourishment helps prevent energy dips and keeps blood sugar levels more stable. Building meals around vegetables, fibre-rich carbohydrates, protein, and healthy fats keeps your energy level stable and helps avoid the highs and lows that can come with quick-fix foods.
To support sustained energy, you should be sure that you:
- Include a source of protein at each meal
- Choose whole grains and fibre-rich carbohydrates (try swapping white bread for wholewheat, pasta for wholewheat pasta etc)
- Add healthy fats such as nuts, seeds, avocado, or olive oil
- Avoid skipping meals where possible (even a simple snack can help keep energy levels steady)
Support Digestion
Your digestive system plays an important role in how efficiently your body uses the nutrients you give it. When digestion is properly supported, energy production often improves as a result.
You can be sure to support digestion by:
- Eating plenty of fibre-rich foods such as vegetables, fruits, whole grains, and legumes
- Staying hydrated throughout the day
- Eating fermented foods like yogurt, kefir kimchi or sauerkraut
- Drinking certain herbal teas - peppermint, ginger, chamomile or fennel tea can support digestion
Hydrate Consistently
People talk a lot about drinking 8 glasses of water a day for a good reason. Hydration is essential for energy, focus, and overall wellbeing. Even a mild case of dehydration can contribute to feelings of tiredness and mental fog, where proper hydration can supports circulation, digestion, and improve cognitive function!
If you don't already, try beginning the morning with a glass of water, and trying to drink water regularly across the day. If you find water boring, try adding fruit to your water bottle for some flavour, or herbal teas if you prefer a hot drink!
Move in Ways That Feel Supportive
Regular movement helps improve circulation and boost energy levels - especially when it's enjoyable rather than exhausting! Choosing movement that feels manageable and enjoyable is more likely to support energy levels and encourage consistency over time. Think walking, swimming, yoga or light resistance training instead of a HIIT workout or fast-paced spin class (which have their own benefits!).
Protect Your Sleep
We know it's easier said than done, but quality sleep is one of the most powerful tools for restoring energy. Without enough restorative sleep, even the best nutrition and exercise habits will still leave you lacking in energy.
To support better sleep, try keeping a regular bedtime and wake-up time, and limit screen use in the evening to create a "wind down" time for your mind and body. Quality sleep allows the body and mind to recover, helping you wake up feeling more refreshed and better able to sustain energy throughout the day.
Make Time for Fresh Air and Natural Light
It may sound strange, but exposure to daylight is important for helping to regulate your body clock, which influences energy, sleep, and mood. Spending a little time outdoors can also support mental clarity and overall vitality. During sunnier months, safe sun exposure also helps the body produce vitamin D, which is important for bone health and immunity. So whether you choose to go for a walk or just to enjoy a few minutes outside, don't overlook a bit of fresh air and daylight for a natural energy lift.
Extra Support
While lifestyle habits can support energy levels, ongoing fatigue may sometimes be linked to underlying health factors, such as iron levels. If tiredness persists or you're concerned, please speak with to your GP.