By Dr. Kristin Spark, ND – Waterloo Naturopath at Verdure Wellness Clinic
If you’re feeling drained lately, you’re not alone. While coffee might seem like the go-to fix, it can lead to energy crashes, sore stomaches, and sleep disruption. The good news? There are several natural, sustainable, and evidence-based ways to support your energy—without relying on caffeine.
As a naturopathic doctor in Waterloo, I often work with busy, motivated women who are tired of being tired. Here are some of the top strategies we recommend at Verdure Wellness Clinic:
1. Get Consistent, Quality Sleep
Poor sleep is one of the biggest drivers of fatigue. Aim for 7–9 hours per night, go to bed at the same time every evening, and reduce screen exposure after 8 PM. A 2024 review found that getting natural morning light and reducing blue light at night significantly improved daytime energy levels.
Need help resetting your sleep rhythm? Book a discovery call virtual consult (Ontario residents only).
2. Balance Your Blood Sugar
Energy crashes often come from unbalanced meals, and poor meal timing. Start your day with a big breakfast full of protein and fiber-rich foods, and avoid skipping meals. Even short walks after eating have been shown to stabilize blood sugar and improve fatigue.
Try pairing meals with protein-rich foods like eggs, lentils, or lean meats, and include veggies and complex carbs like quinoa or sweet potatoes.
3. Stay Hydrated (with Electrolytes if Needed)
Dehydration—even at mild levels—can cause headaches, sluggishness, and brain fog. Aim for at least 2L of water daily, and consider adding electrolytes if you’re sweating a lot or feeling dizzy. Electrolytes minerals like salt, potassium and magnesium help your body absorb the water into your cells more effectively, so you are more thoroughly hydrated.
4. Test for Nutrient Deficiencies
Iron, B12, and vitamin D are common culprits for low energy, especially in women. Even if your iron isn’t technically low, low ferritin (your iron stores) can leave you feeling wiped out.
I always offer targeted blood testing at Verdure Wellness Clinic to help identify what your body is missing. Learn more about my lab testing services here.
5. Use Adaptogenic Herbs Wisely
Certain herbs like Rhodiola, Ginseng, and Ashwagandha have been clinically studied to reduce stress and improve mental and physical stamina.
But herbs aren’t one-size-fits-all. Work with a qualified professional who can guide you in choosing the right ones for your body, especially if you’re dealing with hormonal imbalances, burnout or chronic stress.
6. Move More—but in Microbursts
Short bursts of movement during your workday can make a big difference in how you feel. Try stretching or walking for 3–5 minutes every hour. Studies show this boosts alertness and reduces fatigue better than staying sedentary all day, even if you work out later.
Getting regular exercise also increases your energy and mood. Find a routine that you look forward to, can commit to, and stay consistent!
7. Get Outside in the Morning
Natural light in the morning helps regulate your cortisol-melatonin rhythm, which impacts your energy all day. Ten minutes outdoors before 10 AM (even on cloudy days!) is enough to support your circadian rhythm.
8. Practice Calm Breathing
Box breathing (in for 4, hold for 4, out for 4, hold for 4) activates your parasympathetic nervous system—great for reducing anxiety, improving mindfulness, and boosting long-term energy. This is just one breathing technique that can be valuable for energy!
Ready to Feel Energized Again?
Curious where to start? Let’s take the guesswork out of your fatigue story—together. Your energy is worth fighting for. 💛. I’d love to support you, like I have 100s of other women, so book a Discovery Call – it’s complimentary, and let’s get started!
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Frequently Asked Questions
Q: Can I replace coffee with herbs like Rhodiola or Ashwagandha?
Yes! But it’s best to taper caffeine slowly and work with a practitioner to safely choose the right adaptogens for you.
Q: How much water should I drink daily?
A general rule is about 2–2.5L for most adults, or 35 mL of water per kg of body weight. Increase this if you work outside, exercise often, or sweat more, or are pregnant or lactating.
Q: Should I take iron supplements if I feel tired?
Not without testing first. Too much iron can be harmful. Our clinic offers blood work to check ferritin, B12, vitamin D, hormones and other key blood markers. Knowing your blood levels is essential for safely supplementing. Speak to your healthcare provider before starting any new supplements.
Q: Are these strategies safe during pregnancy?
Most lifestyle tips are safe, but always talk to a practitioner before using herbs or new supplements, or changing your diet during your pregnancy. We’re happy to support you!
Disclaimer: The information shared in this blog post is for education purposes only, and is not to be considered treatment advice by a doctor, nor to be construed as a doctor-patient relationship. Please speak to your doctor, naturopath, or healthcare provider about your individualized needs, and safety, especially if you have any underlying conditions.
At the root of preventative healthcare, is education. Let me help you stay informed to find your highest health potential. Information provided on this website is for educational and promotional purposes only, and does not serve as, or replace, medical recommendations, treatments or prescriptions.