Spring Vitality Plan

Spring Vitality Plan

Just because it’s spring, that doesn’t necessarily mean you’re brimming with new-season vitality. Winter can take a reasonably hefty toll on peoples’ mood and energy levels, so if you feel like you’re in need of a boost, try our ‘Spring Vitality Plan’.

Step One: Get Some Sleep

Most of us don’t get enough quality sleep. Sometimes this is because we don’t allow enough time to significantly recharge. Sometimes it’s because we struggle with sleeping problems like insomnia, and sometimes external disturbances get in the way of deep sleep. Whatever the reason, the fact remains – if you’re waking up tired, something’s not working. 

The actual amount of sleep required varies per person, with factors like age, health and lifestyle playing a big role. Dedicate some time to learn about your sleep pattern and identify how much sleep you need and whether you’re getting enough deep sleep. There are a couple of apps that can help you do this. Head to Google Play to download Sleep As Android, or the App Store to download Sleep Cycle


If you’re a light sleeper, try sleeping with earplugs. They help to block out background sounds that could be preventing you from achieving deep, unbroken sleep.

Getting a good dose of vitamin D can help too. More than half the world’s population is deficient in vitamin D, but we need it to create the sleep hormone, melatonin. A simple blood test can help you determine if you are deficient, but in the meantime, try getting outside during your lunch break and soaking up some natural sunlight.


Step Two: Exercise

Never underestimate the power of daily exercise and guaranteed “me time”. To stay strong, healthy and energised, your body needs to be active. Even sitting too long in the same position can leave you feeling fatigued. Regular exercise gives you a natural energy boost, often improving mood as a result.

Top Tip: Try doing a six-week programme (preferably one that incorporates different forms of activities) to get yourself into a routine. You’ll be more likely to stick to it if you have an end goal. Doing it with a friend is an even better way to ensure you commit.


Step Three: Relax

No matter how busy you get, taking time to unwind is incredibly important for your overall well-being. Regular relaxation can actually help you to feel more energised. Do what works for you, whether than means yoga, meditation, reading, or getting a massage. Whatever you do, do it with purpose – if a bath will help you relax, add lavender, bergamot or lemon balm (or any essential oil you love) to make it a true experience.

Getting back to nature is always a good idea, particularly when we live in a country that is saturated with beautiful countryside, lakes, beaches and bush. The wilder and more remote the area, the more restorative the impact will be.


Step Four: Find Something Stimulating

All too often we mistake mental fatigue for physical tiredness, when sometimes all we need is a new goal or project. After all, they say change is as good as a holiday.


Step Five: Detox

Not surprisingly, if your health isn’t in great shape, your energy levels won’t be either. Cellulite, skin problems, poor appetite, fatigue, bloating, flatulence, hormonal imbalances, addiction to sugar and caffeine, irregular bowel function and feeling tired upon waking can all be signs that you need a detox.

To support your body’s natural detoxification, it’s important to take some pressure off your liver. 
Here a few ways how:

  • Eat a variety of fresh fruit and vegetables
  • Eat organic when possible
  • Get quality protein from fish, organic eggs and chicken
  • Up your fibre intake with fruit, vegetables, legumes, flaxseeds and whole grains
  • Eat quality fats such as cold-pressed flaxseed oil, olive oil and avocado oil
  • Avoid animal fats and processed vegetable oils and margarines
  • Drink plenty of water
  • Avoid alcohol, coffee, fried foods, sugar, refined and packaged foods, artificial sweeteners, additives, preservatives and colourings
    Drink herbal teas


Step Six: Tackle Stress Head On

While exercise and active relaxation can help to put the spring back in your step, there are many herbs and vitamins that can be utlilised to naturally aid relaxation and in turn, boost energy.

Vitamin C, vitamin B5 and vitamin B6 all help to support adrenal function, while 5HTP manages your brain’s levels of serotonin, the feel-good chemical.

Withania, chamomile, passionflower, Jamaican dogwood, California poppy and Siberian ginseng are all great herbs that support the nervous system and nourish adrenal function. 


There are a number of reasons why you may be feeling exhausted, but putting the ‘Spring Vitality Plan’ into action can have a big impact on your life. If you’re interested in finding out more, we recommend reading Dr Libby Weaver’s book, ‘Exhausted to Energized’. From sleep to nutrition to self-expectations, it details just about everything that can contribute to your exhaustion and includes some great tips on how to boost energy levels.

Not all products recommended may be available in South Africa at this time.

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Not all products recommended may be available in South Africa at this time